Mixed Vegetable Frittata


Protein Power at Breakfast with Nutritionist Karen Buch: Mixed Vegetable Frittata

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Karen Buch, RDN, LDN, discusses the importance of eating a balanced protein-packed breakfast to give the body’s metabolism a kick-start. With CIA Scott Samuel, they prepare a Mixed Vegetable Frittata.

Yield: 8 portions


  • 10 large eggs
  • 1 tsp. kosher salt
  • 1/2 tsp. ground black pepper
  • 1/4 cup extra-virgin olive oil
  • 18 scallions, white part only, thinly sliced
  • 2 shallots, peeled, thinly sliced
  • 2 cups yellow zucchini, diced
  • 3 cups Swiss chard, stemmed, chopped
  • 2 tsp. Thyme leaves, chopped
  • 1/4 tsp. red pepper flakes
  • 2 red bell peppers, roasted, peeled
  • 3/4 lb. asparagus, tough ends removed, cut into 2" lengths, blanched
  • 3 cups baby spinach
  • 1 large tomato, sliced into 8 rounds
  • 16 basil leaves
  • 3/4 lb. fresh unsalted mozzarella, sliced into 8 rounds
  • 1 cup Parmesan cheese


  1. Preheat the oven to 350° F. Whisk the eggs, ½ teaspoon of kosher salt, ½ teaspoon of ground peppercorns and ½ cup of Parmesan cheese together in a large bowl and set aside.
  2. In a cast iron pan, heat the olive oil and add the scallions, shallots and cook 1 minute over medium heat. Add the zucchini and cook until they start to color. Add the Swiss chard and cook until wilted. Add thyme, pepper flakes and cook to combine.
  3. Add the bell peppers, asparagus, and remaining ½ teaspoon of salt and cook, stirring occasionally, until the asparagus are soft but still al dente, reduce heat and cook until completely tender.
  4. Gently stir in the spinach, stirring often, until the spinach wilts. Increase the heat to medium-high and cook until most of the liquid is evaporated, stirring often, for about 2 to 6 minutes.
  5. Lay the tomato slices on a piece of paper towel lined paper. Cover with another paper towel and gently press to absorb extra moisture and set aside. Stack 8 of the basil leaves, roll lengthwise, and cut crosswise into thin strips and set aside.
  6. Pour the eggs over the vegetables, and reduce heat to low. Cook until you can see that the eggs are setting on top of the vegetables, about 5 minutes. Garnish top of eggs with tomato slices, and top each tomato with a basil leaf and slice of mozzarella.
  7. Slice the remaining basil leaves, and sprinkle basil and Parmesan over the top of the frittata. Bake until the top of the frittata is browned and puffy, about 15 minutes. Remove it from the oven and let cool for a few minutes. Slice and serve immediately.

Note: Serve the frittata with Greek yogurt and fresh berries for a delicious, healthy breakfast combination.

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