Beat the Breakfast Blues: Healthy Ways to Start Your Day – Veggie Frittata


The next recipe in our Beat the Breakfast Blues blog series is a Veggie Frittata.

A Frittata is an egg-based Italian dish that is cooked in a cast-iron pan or oven-safe skillet.  Frittata’s are generally started on the stovetop and then finished in the oven.
They are similar to an omelette which is a dish made from beaten eggs quickly cooked with butter or oil in a frying pan. Frittata’s, however, are cooked over a very low heat, more slowly than an omelette and finished off in the oven. 


  • 10 organic free-range eggs (remembering this is a serving size for about 4/5, if you want a smaller size just half the amounts)
  • 1 tsp Salt
  • optional: ½ cup milk/plant milk
  • 1-2 red onions
  • 4 cups of precooked veggies
    Try 2 or more of: mushrooms, spinach, potatoes, roasted pumpkin/squash, cooked leeks, courgette, sweetcorn, spring onion
  • Some flavour enhancing extras, like mixed herbs, oregano, herbs de Provence, chilli flakes, paprika, fresh chillies or even olives to make it more of a Greek-style dish.
  • Optional: feta cheese or grated cheese


Serves approx. 4-5

  1. Preheat the oven to 150C (300F)
  2. Grab a cast iron pan or oven-safe skillet and fry off a large red onion to start.
  3. Then choose 2 of your favourite pre-cooked veggies to add to the onion.
  4. Pop all of this into your skillet and set aside so you can get started on the eggs.
  5. In a separate bowl combine:
    10 organic free-range eggs (remembering this is a serving size for about 4/5, if you want a smaller size just half the amounts), salt and an optional ½ cup milk
  6. Pour this egg mixture over your veggies in the skillet, making sure they’re well covered and cook slowly for a few minutes on the stove until the outer edges are set.
  7. Then transfer your pan to the preheated oven to finish the eggs off for about 20-40 minutes.
  8. Once cooked you can add additional garnish such as:
    parsley, coriander, dill, chives, red pepper, grated cheese or sprinkle feta across – yuuum!!
    A note on cooking time:

    Depending on the depth and overall size of your pan the cooking time will vary.
    If you’re using a shallow pan this will reduce the cooking time. If the pan is deep then it will take longer.
    Just keep an eye on it!

The beauty of a frittata is that you can eat it either hot or cold, making it a super versatile dish. It’s fantastic for breakfast, but if you want you could also wrap it up and have it as part of a packed lunch the next day.

If you want to make an omelette instead, you can adjust the measurements to your liking and cook in a frying pan instead of baking in the oven.

Here’s just one recipe for an egg powered breakfast, but there are many many more out there.
The options are endless!

Coffee isn’t always the best way to clear the morning haze. Check out our other blues-beating breakfast recipes:

• Chia Pudding
• Probiotic Muesli and Chia Pudding with Acai Topping
• Green Smoothie
 Green Kitchen Stories – Banana & Blueberry Pancakes• Happy Pear – Bircher Muesli / Overnight Oats

If you have any questions or comments feel free to contact me via our Facebook page!

– Emily Nöth

Image of Nourish female staff member standing in doorway of shop

Any questions? Drop into your local Nourish store to speak with our team and find our full range of foods, supplements and skincare. You can also explore our online store.

*Please note that while we are knowledgeable about our products and nutrition, this blog should never be a substitute for medical advice and attention.