Looking for a healthy, filling breakfast that’s quick to make and tastes amazing? A quinoa and veggie frittata might be the perfect solution. This dish combines the proteins from eggs and quinoa with the fiber and vitamins of fresh vegetables. Whether you’re trying to eat healthier, add more plant-based foods to your meals, or just keep breakfast exciting, this recipe has something for everyone.
What Is a Quinoa and Veggie Frittata?
A frittata is a baked egg dish that’s similar to an omelet but much easier to cook. It’s hearty like a casserole and is great for serving multiple people. The addition of quinoa not only gives the frittata a nutty flavor and pleasant texture but also adds a big protein boost. This breakfast dish is a great way to start your morning with energy and satisfaction.
Health Benefits
This frittata is loaded with nutrients and offers a well-balanced meal. Here are some of its health benefits:
High in Protein
Eggs and quinoa are excellent sources of complete protein. Eating enough protein in the morning helps keep you full and supports muscle development.
Rich in Vitamins and Minerals
Vegetables like spinach, bell peppers, and onions add vitamin C, vitamin A, iron, and other important nutrients to support your immune system and overall health.
Good Source of Fiber
Quinoa and veggies provide dietary fiber, which is helpful for digestion and helps manage blood sugar levels.
Precautions
If you have allergies to eggs or are sensitive to quinoa, you’ll want to avoid this recipe or find alternatives. Also, while this meal is low in added fat, use moderate amounts of cheese and oil to keep the calorie count balanced.
Quinoa and Veggie Frittata Recipe
Ingredients
- 1/2 cup cooked quinoa (about 1/4 cup dry)
- 6 large eggs
- 1/4 cup milk (dairy or plant-based)
- 1/2 cup shredded cheese (optional: cheddar, feta, or mozzarella)
- 1 cup fresh spinach, chopped
- 1/2 cup bell pepper, diced
- 1/4 cup red onion, thinly sliced
- 1 tablespoon olive oil
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
- 1/4 teaspoon garlic powder (optional)
Instructions
- Preheat your oven to 375°F (190°C).
- In a medium oven-safe skillet, heat olive oil over medium heat. Add diced bell peppers and onions. Cook for 3-4 minutes until softened.
- Add chopped spinach and cook for another 1-2 minutes until wilted. Stir in cooked quinoa and sauté together for a minute. Remove the skillet from heat.
- In a large bowl, whisk together the eggs, milk, salt, pepper, and garlic powder. Stir in shredded cheese if using.
- Pour the egg mixture over the vegetable and quinoa mixture in the skillet. Gently stir to combine everything evenly.
- Transfer the skillet to the preheated oven and bake for 15–18 minutes, or until the center is set and the top is lightly golden.
- Let the frittata cool for 5 minutes before slicing. Serve warm, or store leftovers in the refrigerator for up to 3 days.
Tips for Best Results
- You can customize this recipe with your favorite vegetables like mushrooms, zucchini, or tomatoes.
- To save time in the morning, cook the quinoa and chop the vegetables ahead of time.
- If you don’t have an oven-safe skillet, transfer the mixture to a greased baking dish before placing it in the oven.
Conclusion
This quinoa and veggie frittata recipe is a winning combination of flavor, nutrition, and convenience. It’s perfect for breakfast, brunch, or even a light lunch or dinner. With its balanced mix of protein, fiber, and colorful veggies, it’s a dish your whole family can enjoy and feel good about. Try it today and make your mornings healthier and tastier.
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