Spanish Frittata

This Spanish Frittata recipe is loaded with zucchini, onion, garlic, black beans, quinoa, a little cheese and eggs.  If you’re looking for a healthy breakfast recipe to make, this Mexican zucchini frittata is one that your whole family will  love! 

This healthy Mexican zucchini frittata checks is quick and easy to make for breakfast, lunch or dinner. Be sure to serve it with lots of pan roasted tomatoes, red onion, cilantro and a side of your favorite salsa!

This healthy frittata recipe is nutritious and delicious and makes a great breakfast, lunch or dinner. Serve it with a big tossed green salad and warm tortillas and butter.

Healthy Spanish Frittata Recipe

This Spanish Frittata recipe is made with a mix of zucchini, onion, rice (or quinoa) black beans, eggs and cheese. 

• Vegetables. We use zucchini for this frittata, but you could use yellow squash, broccoli or spinach instead of you prefer. 
• Aromatics. Adding onion and garlic to the mix adds a lot of flavor!
• Quinoa. Add cooked quinoa or cooked Spanish quinoa to the mix. You can use rice instead of quinoa of you prefer.
• Beans. We use canned black beans (but you can use black beans cooked from scratch). You can also use kidney or pinto beans instead if you like. 
• Eggs. We like to use free-range brown eggs.
• Milk. You’ll need a little milk or cream to whisk with the eggs.
• Cheese. Use cheddar, Jack, pepper Jack or a Mexican blend cheese for this recipe. 
• Garnish. We top this Spanish frittata with pan roasted tomatoes, red onion and cilantro.  You can garnish the frittata or simply serve it with Pico de Gallo instead of the pan roasted tomatoes if you like.

Find printable recipe with the measurements below.

How To Make Spanish Frittata?

1. Whisk Eggs. In a medium size bowl, whisk the eggs and milk together, set aside
2. Cook Zucchini. Heat oil in a large cast iron skillet over medium-high heat. Add the zucchini and onions and cook for 1-2 minutes. Add garlic and cook another 1-2 minutes until the zucchini is just slightly tender
3. Add Quinoa and Beans. Add cooked rice (or quinoa) and beans to skillet
4. Add Eggs. Pour egg mixture over the rice, beans and zucchini in the skillet
5. Cook Frittata. Cook over medium low heat for 5-7 minutes or until mixture sets. Run a spatula around the eggs of the edges of the skillet
6. Add Cheese. Sprinkle the top with cheese. Reduce heat to low and cover the skillet for 5-7 minutes for the cheese to melt or place the skillet in the oven until cheese melts

Tips For Making A Great Frittata

• A well seasoned cast iron skillet works best for frittatas.
• For every dozen eggs you use, you’ll about need 1/2 cup milk or cream.
• Frittatas make great use of those leftovers in your refrigerator.  Potatoes, rice, quinoa, beans or vegetables.
• If you’re starting from scratch, you want to make sure that whatever you’re adding to your frittata is fully cooked.
• When adding vegetables, you’ll want to saute them separately so they don’t add extra liquid that’ll water-down your frittata. 
• If you’re adding breakfast potatoes or hash-browns from scratch, make sure they’re fork tender (they won’t cook much more when the egg mixture is added).
• A good frittata should have the texture of custard (just barely set).
• If you want a browed top for your frittata, you can stick it under the broiler for a few minutes, but keep a close eye on it.
• After your eggs have barely cooked, you can finish cooking the frittata in the oven set to 350 degrees for 20-30 minutes. (also keep a close watch on things).

Looking For More Healthy Breakfast Recipes?

• Fried Egg Sandwich
• Simple Spinach Leek Onion Frittata
• Breakfast Quesadilla
• Breakfast Sweet Potatoes
• Healthy Breakfast Burritos
• Quinoa Oatmeal Cereal

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Print

Yield: 6 servings

Spanish Frittata

Prep Time 5 minutes

Cook Time 25 minutes

Total Time 30 minutes

This Spanish Frittata recipe is loaded with zucchini, onion, garlic, black beans, quinoa, a little cheese and eggs.  If you're looking for a healthy breakfast recipe to make, this Mexican zucchini frittata is one that your whole family will  love! 

Ingredients

• 2 tablespoons extra-virgin olive oil
• 2 cups zucchini, sliced thin
• 1/2 cup onion, chopped
• 1 clove garlic, smashed and minced
• 1 cup cooked quinoa
• 1 cup cooked black beans, rinsed and drained
• 6 eggs
• 1/4 cup milk or cream
• 1/2 cup shredded cheese, Monterey Jack, cheddar or Mexican cheese blend

For The Quinoa

• 1 cup quinoa, rinsed
• 2 cups water (or broth)

Instructions

1. In a medium size bowl, whisk the eggs and milk together, set aside
2. Heat oil in a large cast iron skillet over medium-high heat
3. Add the zucchini and onions and cook for 2-3 minutes.
4. Add garlic and cook another 1-2 minutes until the zucchini is just just fork tender
5. Add cooked rice (or quinoa) and beans to skillet
6. Pour egg mixture over the rice, beans and zucchini in the skillet
7. Cook over medium low heat for 5-7 minutes or until mixture sets
8. Run a spatula around the eggs of the edges of the skillet
9. Sprinkle the top with cheese
10. Cover skillet for 3-5 minutes for the cheese to melt

For The Quinoa

1. Pour the quinoa in a fine mesh colander and rinse under cold running water for about 30 seconds (unless package says it's already pre-rinsed)
2. Add to saucepan.
3. Pour water or broth into over quinoa in the saucepan and stir.
4. Bring the mixture to a boil, then reduce heat to low, cover with lid and simmer 15-20 minutes.  Don't remove the lid.
5. As soon as the water is absorbed, remove from heat and set aside for 8-10 minutes then fluff with a fork.

Notes

If you'd like to add Spanish Quinoa to the frittata, here's our popular Spanish Quinoa Recipe.

Spanish Quinoa

• 1 cup white quinoa (rinsed well for a good minute in a strainer before cooking)
• 1 whole yellow or brown onion, finely chopped (don't use sweet onion)
• 1 garlic clove, minced
• 4 tablespoons oil (olive oil, avocado oil or canola oil)
• 1/4 cup low-sodium tomato sauce (roughly about 1/2 of an 8 ounce can)
• 2 cups low-sodium chicken broth (you'll ne one 14.5 ounce can)
• 1/2 teaspoons onion powder
• 1/4 teaspoon garlic powder

Instructions

1. Heat the oil in a saucepan over medium-high heat.
2. Add the chopped onion.
3. Cook the onion for a minute or two or until it starts to soften.
4. Add the garlic and cook for another minute or two.
5. Stir in the quinoa and blend well. Cook another minute or two while stirring.
6. Add the tomato sauce and stir to incorporate well.
7. Add the chicken broth and the onion and garlic powders.
8. Place a lid on the saucepan and turn the heat to a low simmer.
9. Stir about 3 times or so for the first 5 minutes, then leave it alone and let it simmer uninterrupted.
10. Cook on low heat for about 15-20 minutes (depending on your stove) or until the liquid is mostly absorbed but it still looks slightly moist on top.
11. Remove from heat and set aside for about 15 minutes before fluffing with a fork.
12. Store in an airtight container in the refrigerator. If properly stored, leftovers should last up to 5 days.

Nutrition Information:

Yield:

6

Serving Size:

1
Amount Per Serving: Calories: 338Total Fat: 19gSaturated Fat: 7gTrans Fat: 0gUnsaturated Fat: 10gCholesterol: 211mgSodium: 196mgCarbohydrates: 25gFiber: 5gSugar: 4gProtein: 18g

theharvestkitchen.com attempts to provide accurate information, however, this nutritional information is provided as a courtesy and is an estimate only. The nutritional information provided comes from online sources and calculations.