Spanish Frittata

This Spanish Frittata is loaded with zucchini, onion, garlic, black beans, quinoa, a little cheese and of course eggs.  This is an easy breakfast frittata that you whole family will love!

As far as healthy breakfast recipes go, this vegetable frittata checks all the boxes.  It’s quick and easy to make for breakfast, lunch or dinner.  It’s delicious, healthy and loaded with zucchini, onion, black beans and quinoa.  Serve this easy breakfast frittata with lots of pan roasted tomatoes, red onion, cilantro and a side of your favorite salsa!

BREAKFAST FRITTATA RECIPE 

• Zucchini
• Onion
• Garlic
• Cooked rice or quinoa
• Black beans
• Eggs
• Milk or cream
• Cheese (Mexican cheese mix, cheddar or Jack)

HOW DO YOU MAKE A FRITTATA

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 1-2 minutes.
4. Add garlic and cook another 1-2 minutes until the zucchini is just slightly 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. 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)

MORE HEALTHY BREAKFAST RECIPES YOU’LL LOVE

• Simple Spinach Leek Onion Frittata
• Breakfast Quesadilla
• Breakfast Sweet Potatoes
• Healthy Breakfast Burritos
• Quinoa Oatmeal Cereal
• Hot Oatmeal Cereal

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Yield: 6 servings

Spanish Frittata

Prep Time 5 minutes

Cook Time 15 minutes

Total Time 20 minutes

This Spanish Frittata is loaded with zucchini, onion, garlic, black beans, quinoa, a little cheese and of course eggs.  This is an easy breakfast frittata that you 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

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

Nutrition Information:

Yield:

6

Serving Size:

1
Amount Per Serving: Calories: 302Total Fat: 18gSaturated Fat: 7gTrans Fat: 0gUnsaturated Fat: 10gCholesterol: 211mgSodium: 191mgCarbohydrates: 19gFiber: 4gSugar: 3gProtein: 16g

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.