Fuel-Up Frittata Recipe
Recipe Blood Sugar

Fuel-Up Frittata Recipe

Jessica Stephens
Jessica Stephens

Table of Contents

One of the questions I get asked most often when I am working with a client to transition to a whole food nutrient- dense diet is “What should I eat for breakfast?”. I love this question because it opens a great avenue for talking about the what is really important about breakfast and that is FUEL.

This is a no-brainer, but breakfast is literally the breaking of your overnight fast. For most people*, morning is time for re- fueling. And since we are working toward eating foods that nourish us across the spectrum of nutrients (proteins, healthy fats, nutrient-dense carbohydrates), we need to reasses what is going to be the most beneficial fuel in the morning.

Goodbye dependence on processed grains and denatured protein bars!

Say hello to my friend frittata.

This versatile dish is the answer for a quick, satisfying breakfast packed full of colorful veggies, healthy protein and fat! I will typically whip up a frittata in a large skillet or muffin tins on the weekend so I don’t have to think about preparing breakfast in the morning. (Ok, full disclosure – I am allergic to eggs, so it’s my husband who doesn’t have to think about preparing this particular breakfast in the morning!)

Here is how to make it:

Ingredients (always go for organic!)

  • 1 dozen eggs
  • All the veggies!!! Choose what grabs your fancy, the more color the better. Some of my favorites include: broccoli, peppers, spinach, kale, mushrooms, zucchini, tomatoes, and on it goes. Just keep in mind that they need to be cut in small enough sizes to cook quickly and evenly.
  • optional: any leftover cooked meats you may have on hand
  • 2-3 cloves of garlic, finely chopped1 onion, finely diced salt, pepper to taste


  • preheat oven to 350
  • crack all the eggs into a large bowl and whisk with salt and pepper until well blended
  • chop up your veggies to similar sizes for a quick sauté
  • preheat a large, oven-proof skillet on the stovetop over medium-high heat
  • add 2 tbsp of olive oil to skillet and allow it to warm to temperature of skillet (or grease up a tray of muffin tins with some olive oil on a paper towel)
  • add onions to skillet, sauté for a couple of minutes until onions soften
  • add garlic to skillet, stir briefly to release aroma
  • add veggies to skillet, salt and pepper lightly, stir frequently for even cooking over about 3-4 minutes
  • add optional meat and blend in
  • if you are using muffin tins, evenly distribute the skillet mixture into as many muffin tins as you need to. you will want the cups about half full of veggies
  • pour eggs over contents of skillet or muffin tins
  • pop your frittata into the oven and bake for 25-30 minutes (less for muffins), until eggs are set in the middle.

Allow the skillet to cool off, then cut your frittata into 6 servings. Remove the servings from the skillet into a refrigerator-safe storage container. (If you have made frittata muffins, you will want to remove them from the muffin tins after about 5 minutes out of the oven.) I will usually place my servings directly onto paper-towel in the storage container because they can become a little clammy on the bottom while in the fridge.

The wonderful thing is that frittata tastes great cold or warm, so take your pick! I do not encourage eating on-the-go, so give yourself 10 minutes in the morning to sit down, breathe, embrace the morning and enjoy the wonderful flavor of the nutrients you are providing your body to fuel your day.

*I fully support intermittent fasting for people who have healthy blood-sugar regulation, but my average client does not fall into this category. Want to learn more about blood- sugar regulation? Contact me for a free consultation!