Frittata: So Much More Than A Breakfast Meal

Is breakfast really the most important meal of the day? Skipping the first meal of the day has been linked to weight gain. But, did you know that “breakfast” for lunch or dinner can come with benefits too?

After a day of meetings at the office followed by a hectic commute, the last thing you want to do is get home and spend another 45 minutes in the kitchen fixing dinner. Before calling the pizza delivery guy for a rescue, consider that a quick, inexpensive, and nutritious dinner could be just an egg carton away.

Having a light breakfast for dinner instead of the traditional dinnertime fare, such as pasta, meat and potatoes, and casserole, is beneficial for a number of reasons. The ingredients in breakfast foods are often less expensive, quicker to prepare, and, most importantly, lower in calories.

When working with a new client, I often find that they skip breakfast, then are starving by lunchtime, and then wait six or seven hours before dinner, when they overeat. Consuming so much of your daily calories just before you lie down for bed is bad for digestion. After working with me, clients see that the better option is to keep themselves satisfied throughout the day by eating healthy snacks between meals. By dinnertime, all a person will require is something light. Breakfast foods like oatmeal with nuts, fruit smoothies, and omelets are great options.

Personally, I love to make frittata. Frittata is an egg-based Italian dish similar to an omelette or crustless quiche, enriched with additional ingredients such as meats, cheeses, vegetables or pasta. The word frittata is derived from Italian and roughly translates to “egg cake”.

Check this fabulous recipe out:

Spinach, Tomato & Onion Frittata

2 tablespoons coconut oil
1/2 cup water
6 small red potatoes or two large white potatoes, sliced
1 cup torn fresh spinach
2 tablespoons sliced onions
1 teaspoon crushed scallion or herbs of choices
1 teaspoon Cheyenne pepper
1 tomato, thinly sliced
1 dozen eggs
1/3 cup milk (optional)
1/2 cup shredded Cheddar cheese (optional)
salt and pepper to taste


1. Precut potatoes.


2. Grease baking pan with coconut oil. Preheat over to 375 degrees.


3. Heat coconut oil in a medium skillet over medium heat. Place potatoes in the skillet, cover, and cook with 1/2 cup of water & herb mixtures for about 10 minutes, until tender but firm. (A tip from by husband’s Swiss mother).


4. While cooking, prepare cut spinach, tomato & onion.


5. Mix in spinach, tomato, onions, and herbs. Season with salt and pepper. Continue cooking 1 to 2 minutes, until spinach is wilted. (Tip, to help steam veggies – cover with a large cooking pan.)



5. In a medium bowl, beat together eggs and milk. Add cheese & Cheyenne pepper. Pour 1/3 cup into bottom of baking pan.



6. Once veggies and potatoes are done, transfer to baking pan.


7. Top with remaining egg & cheese mixture.


8. Bake for 12 minutes – until sides are firm. Then reduce heat to 325 degrees and continue baking for an additional 20-25 minutes until completely set.


9. Let cook & serve!


Great for breakfast, lunch or dinner … You choose! We make a batch and eat for any meal… leftovers at home or take to work. Tip from hubby: “When reheating at home, heat up a pan with coconut oil and fry squares on both sides until golden brown crust has formed 🙂 “

In health,


8 thoughts on “Frittata: So Much More Than A Breakfast Meal

  1. Genius! This looks like a great recipe. Easily able to replace items like milk for anyone that is sensitive to dairy products. I have a sensitive tummy but can usually find ways to adjust the recipe to cut out any ingredients I can’t have. This would be just as awesome without the cheese/milk I bet!

  2. mmm yum – Love Fritatas – when we go to the beach – on the last day we make fritters with the left overs – that accumulated over the week or weekend. This is also awesome for brunch – it is so wholesome!!! Chucked full of nutrients and can reflect anyone’s taste.

  3. Pingback: The Truth About Potatoes | Johanna Hussey

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