#HaveItAtHome: Roasted Vegetable Frittata

By Kristen Hung, MPH, RDN

Sweet and savory, hearty and healthy, breakfast and lunch = a blissful brunch! Weekend brunches are a delightful treat after sleeping a bit longer than you can during the week. While you may not currently be able to patronize your favorite weekend brunch spots, you can create brunch at home with just a little effort.

This roasted veggie frittata is a delicious way to start your day. Packed with protein and fiber, it will help keep you satisfied. You’ll also get a hearty dose of onion and garlic from the allium vegetable family, which can help decrease inflammation and cholesterol, and even boast antioxidant properties. Pair your frittata with a fruit salad to create a colorful plate and get an extra boost of fiber, vitamins, and antioxidants.

Ingredients

• 4 eggs plus 4 egg whites
• ½ cup milk or milk alternative
• 1 medium onion, diced
• 2 cups diced roasted vegetables of choice (ex: zucchini, bell pepper, mushrooms, asparagus, spinach, eggplant, broccoli, yellow squash, sweet potato, etc.)
• 3 tsp minced garlic (3 cloves)
• 1/4 cup shredded mozzarella or parmesan cheese
• Avocado oil (to roast veggies)
• Salt and pepper

Directions

1. If you need to roast your vegetables, preheat oven to 425 degrees, then dice vegetables drizzle with avocado oil and season with salt, pepper. Bake for 15 minutes, add minced garlic and bake for another 15 minutes. Remove from the oven and decrease oven temperature to 350 degrees. (Note: Can use leftover roasted vegetables from previous meals and skip step one!)
2. In a large bowl, whisk together the eggs, egg whites, milk, cheese, and season with a dash of salt and pepper.
3. If you have a 10-in ovenproof sauté pan, sauté the onions in a small amount of oil for a few minutes over medium heat. Add roasted vegetables and toss. Pour egg mixture over the vegetables and cook for 2 minutes over medium-low heat without stirring. Transfer the pan to the oven and bake for 20-30 minutes or until puffed and set in the middle. (Note: Can substitute standard 8-9 round baking pan for ovenproof sauté pan and skip stovetop portion of this step. Mix roasted vegetables with egg mixture and bake for 20-30 minutes or until puffed and set in the middle.)
4. Cut and serve hot. Suggest serving with a side fruit salad.

Nutrition (for approximately 1/6 frittata): Calories: 150 kcal | Carbohydrates: 9g | Protein: 9g | Fat: 8g | Fiber: 3g | Sodium: 200mg

Kristen is a Registered Dietitian Nutritionist who has been counseling patients in Outpatient Medical Nutrition Therapy at Torrance Memorial for 5 years. She specializes in Adult Weight Management, Bariatrics, and Pre-Diabetes. She has a passion for disease prevention through diet and lifestyle changes in addition to helping clients develop a healthier relationship with food.

Located at the Torrance Memorial Specialty Center, 2841 Lomita Blvd, Suite 335, Torrance. To schedule an appointment, contact us at 310-891-6707. In-person and Virtual Appointments Available.

If you have questions or are interested in learning more techniques to help build a healthy and nutritious lifestyle, contact one of our Registered Dietitian Nutritionists at the Outpatient Medical Nutrition Therapy Office or our Diabetes Self-Management Program located in the Torrance Memorial Specialty Center, 2841 Lomita Blvd., Suite 335, Torrance. Call 310-891-6707. https://www.torrancememorial.org/Nutrition