Easy Vegetarian Breakfast Frittata Recipe

When the day has only just started but already feels a million hours long, this easy breakfast frittata is there to save the day!

Not only is this breakfast frittata easy to make, it’s also vegetarian and packed with nutrients geared toward lowering those pesky perimenopause and menopause symptoms.

So, let’s start the day the right way and make this simple breakfast frittata.

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What is a breakfast frittata?

Despite it being called a breakfast frittata, this recipe works just as well for dinner and lunch. It’s a huge crowd-pleaser and will satisfy women, men and kiddos alike.

A frittata is an Italian dish, based around eggs. It’s most similar to an omelette or quiche, and is a great base to include vegetables, meats and cheeses.

Breakfast frittata vs omelette

While a frittata is similar to an omelette, quiche and Spanish tortilla, the difference lays in the way it’s cooked.

An omelette is thinner than a frittata. Though they are both made with the same ingredients, frittatas are cooked over a low heat and cooked slowly. Plus, frittatas can be served at room temperature.

Omelettes, on the other hand, are cooked over high heat and are served immediately.

Easy breakfast frittata recipe

This easy breakfast frittata recipe is not only simple to make but highly nutritious for the whole family, but specifically for menopausal and perimenopausal women.

Breakfast is the most important meal of the day, so start your day with a health kick and a pure endorphin release that only happens when you eat something delicious.

Ingredients to make a breakfast frittata

To make this breakfast frittata, you will need:

• 4 Eggs
• ¼ cup Unsweetened Almond Milk
• ¼ tsp Sea Salt
• ¼ Black Pepper
• 1 ½ tsp Extra Virgin Olive Oil
• 1 cup Kale Leaves (chopped)
  • No kale: Use spinach instead.
• 1 cup Red Bell Pepper (chopped)
  • No Red Bell Pepper: Use a bell pepper of another colour instead.
• ½ cup Cherry Tomatoes (halved)
• ¼ cup Sun Dried Tomatoes

Serves: 2

Time: 20 mins

Nutritional benefits of breakfast frittata ingredients

What makes this breakfast frittata so nutritious? The ingredients!

• Eggs
  • Rich in vitamin D and iron, eggs have been deemed a “cooling food,” making them excellent for reducing hot flashes.
• Almond milk
  • Almonds are among the best foods for menopause. High in protein and fibre, almonds will keep you fuller for longer (aiding with weight control), balance your blood sugar levels, stabilise your mood and reduce sugar cravings.
• Extra virgin olive oil
  • Extra virgin olive oil is great for perimenopausal and menopausal women because it reduces inflammation in the body. That’s why, if you’re struggling with menopausal or perimenopausal bloating, you should opt for extra virgin olive oil.
• Kale
  • Kale helps to balance hormone levels and tackles a loss of bone density due to the high calcium content.
• Bell peppers
  • Again, a perfect food to prevent hot flashes. Bell peppers are rich in vitamin E (similar to nuts, tropical fruits – such as kiwi – and leafy greens) which are “cooling foods.”
• Cherry tomatoes
  • A study in 2015 by the Nutrition Journal discovered tomatoes helped with certain menopausal symptoms such as anxiety, sleep disturbance and an inconsistent heart rate.
• Sun-dried tomatoes
  • Not only do sun-dried tomatoes have a long shelf life meaning they’re likely already in your cupboard and ready for use, they’re also jam-packed with vitamins and minerals such as vitamin C, vitamin K, potassium and maganese. Not to mention, they’re high in fibre, allowing you to feel fuller for longer, promoting weight loss and aids with your digestion.

How to make a breakfast frittata

This simple breakfast frittata is guaranteed to start your day in the right way. Simply follow the instructions below:

1. Preheat your oven to 200°C (392°F).
2. In a bowl, whisk your eggs, almond milk, salt, and pepper. Set aside.
3. Heat the oil in a cast iron skillet over medium heat.
4. Once the oil has warmed up, add the kale, pepper, and tomatoes.
5. Cook for 5 to 7 minutes, or until the kale is wilted and peppers are tender. Make sure you’re stirring every now and again to avoid burning.
6. Pour your whisked eggs into the pan with the vegetables and let the eggs begin to set for about 30 seconds, before gently stirring with a spatula to ensure the vegetables are well incorporated into the eggs.
7. Transfer the skillet to the oven and bake for 12 to 15 minutes, or until the eggs have set.
8. Remove the skillet from the oven and let sit for about 5 minutes.
9. Cut your breakfast frittata into wedges.
10. Serve up and enjoy! (Pairs beautifully with my banana berry smoothie)

For leftovers: this breakfast frittata will keep in the refrigerator for up to 3 days.

Cooking a breakfast frittata – top tips

Once you’ve made this breakfast frittata once, you’ll make it weekly. Here’s some cooking tips to hit every spot:

1. Make sure your pan is hot before adding your oil. This will help prevent sticking.
2. Keep an eye on the temperature. Stick to an oven temperature of 200°C (392°F) as any higher can cause the eggs to go rubbery.
3. Watch the seasoning! Vegetables – when oven roasted – adds salt, so be careful with how much salt you add.
4. Let your frittata rest. Even though it can be tempting to cut into it after you take it out from the oven, make sure you give it some time to rest. This will help with clean slices (and avoid burning your tongue!)

Easy vegetarian breakfast frittata recipe – in a nutshell

Simple to make, packed with nutrients and absolutely delicious, this easy vegetarian breakfast frittata will make sure your day begins in the very best way.

Give it a go and drop a comment letting me know how you found this recipe on a scale from 1 to 5 (1 being gross, 5 being delicious.)