Straightforward and healthy Italian frittata recipe with kale and sweet potato filling. Each slice is packed with fresh vegetables for a wholesome breakfast dish.
The most important meal of the day, breakfast! Sometimes we indulge and pack our mornings with high in sugar treats or refined carbs. Not today! I want to share my protein and vegetable packed Italian frittata recipe. Frittatas are simple to prepare, plus a balanced meal all in one irresistible slice.
How do you find ways to incorporate more vegetables, fruits, lean protein, and whole grains into each eating occasion? If this is your first time making a frittata you are in for a treat! This crust-less savory egg-based Italian creation is a wonderful way to add phytonutrient rich vegetables all in one pan.
For this frittata recipe, I left out heavier ingredients like cheese and cream because you don’t need it when working with fresh vegetables. Don’t worry, though. I’m keeping our waistlines in mind, so you don’t have to, wink wink!
It’s essential to get fruits and vegetables into your diet each day because they provide a variety of nutritional benefits. I found an easy, and convenient way to do this with vegetable salad kits!
So what nutrient-packed ingredients are going into this Italian frittata filling? I used the kale salad kit as the base. It contains superfoods like kale, green cabbage, broccoli, Brussels sprouts, and chicory. This frittata recipe also includes low glycemic sweet potatoes, tender brown mushrooms, chopped red onions, garlic, and red pepper.
There were just enough extra greens to serve a side salad. I just tossed the roasted pumpkin seeds, cranberries and poppy seed dressing included in the bag. Salad kits are so versatile that you could even use it to create tasty vegetable side dishes for lunch or dinner too.
Each slice of the frittata is packed full of fresh vegetables, leaving you feeling happy and satisfied. After enjoying my breakfast I was energized and ready to start my day, and didn’t feel weighed down with empty calories.
We had extra frittata leftover, so I sliced and individually wrapped them as a quick breakfast for the next few days. Just reheat for about a minute and you are ready to chow down.
It’s always nice to have a wholesome meal ready and waiting for you after a long day, and these salad kits are ideal for meal prepping.
What is the difference between a Frittata and a Quiche?
If you are looking for a savory egg breakfast with little fuss and a slimmer calorie choice, frittatas are the way to go! Quiches have a pastry crust plus an egg custard base typically filled then baked with meat, vegetable and/or cheese filling. Although very delicious, quiches take a little more effort to prepare. Frittatas are an Italian style egg-based dish that is cooked in a cast-iron skillet or nonstick pan. A crust-less and healthier meal, frittatas start cooking on the stove top just to set the edges and then finished in the oven. It’s an easy way to add your favorite fillings, have multiple servings, and be enjoyed any time of day.
Frittata with Kale and Sweet Potato
- 2 tablespoons olive oil
- 1/2 cup red onion, diced, ¼-inch
- 1 clove garlic, minced
- 1/2 cup red bell pepper, diced, ¼-inch
- 4 ounces sweet potato, cut into ⅛-inch thick wedges (1 cup)
- 4 ounces brown mushrooms, thinly sliced
- 3 cups kale, (Eat Smart Sweet Kale Salad)
- 12 large eggs
- 1/4 cup whole milk
- 1/2 teaspoon kosher salt
- 1/8 teaspoons black pepper, freshly cracked
- 2 tablespoons chives, chopped
- Heat 1 tablespoon olive oil in a 10-inch cast iron skillet or oven-proof nonstick skillet over medium heat. Cook onion, garlic and pepper until tender, occasionally stirring, 2 minutes. Add sweet potato slices and cook for 8 minutes, until just tender. Insert the mushrooms and cook for 3 minutes until tender. Add the Eat Smart Sweet Kale Salad and cook for 3 minutes until slightly wilted. Season vegetable mixture with salt and pepper to taste. Transfer to a large bowl.
- Pre-heat oven to 350°F.
- In a medium sized bowl whisk the eggs very lightly to break up the yolk. Gently whisk in the milk, ½ teaspoon salt and ⅛ teaspoon pepper. Do not over whisk, just combine the ingredients together.
- Add 1 tablespoon of olive oil to the pan, making sure to grease the bottoms and sides evenly. Add vegetable mixture back to pan and spread out in one layer.
- Turn heat to medium and pour egg mixture into the skillet. Allow the edges just to set, about 7 to 8 minutes. The surface will still be liquid. Bake the frittata in the center rack of the oven until the eggs set, about 10-15 minutes, or until the internal temperature reaches 144 and 158° F. The frittata will puff up as it cooks and will flatten once removed it from the oven.
- Gently run a spatula around the edges, slice, garnish with more chives and serve warm. Serve with an extra salad tossed with dressing and toppings.