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eggs

Sheet Pan Frittata

By Jen

Repeat after me:

A fueling, tasty breakfast ready and waiting in my fridge definitely makes it easier to get out of bed in the morning! 

Okay, okay. No, you don’t have to repeat that. But, yes, I am trying to sell you on just how good it feels to wake up knowing that you already have breakfast figured out and done. It’s a beautiful thing.

When this is ready and waiting in your fridge, you know it’s going to be a good breakfast.

I don’t know about you, but having a ready-to-eat breakfast is my favorite way to start the day. On a busy weekday morning, I don’t even want to think about any kind of meal preparation. Getting out of bed is hard enough on its own! Prepping a big batch of breakfast foods like this sheet pan frittata really helps me solve that challenge. And when breakfast feels this easy (and delicious), it somehow makes me feel a lot more prepared to plow through the rest of the day’s challenges and tasks. 

If you want to auto-pilot your breakfast, and you’re also looking for easy ways to add more veggies to your plate, this sheet pan frittata is your solution.

You can make this at the beginning of the week, and dip into it for days, in lots of different ways:

  • Pair it with some fruit on the side.
  • Slap it on a piece of whole-grain bread (like this Mestemacher rye I love), or tuck into a wrap.
  • Use it to build a brunch-worthy meal by enjoying it with some Greek yogurt, berries, (and maybe oats, too?) on the side.
  • Heck, you can even enjoy it as a snack!

To make this recipe even easier, feel free to rely on pre-chopped/shredded veggies, or your leftover cooked veggies for your add-ins. This can save you one step on the prep.

So, the basic steps look like this (see recipe text below for full instructions):

Add-in ideas:

  • Mushroom, arugula, and feta: 10-12oz sliced mushrooms, several big handfuls of arugula, ¼ cup feta
  • Western omelet-style: 1 large onion chopped, 1 ½ green bell peppers chopped, 1 6 oz. package Canadian bacon, chopped
  • Broccoli, sliced tomato, and oregano
  • Whatever veggies you have on hand that you need to use up! 
  • Really, whatever combination sounds delicious to you.

I’d love to know how it goes if you add this to your meal prep this week! What did you use for your add-ins? What did you pair it with to make a meal? 

Print Recipe
Sheet Pan Frittata
Easy, sheet pan frittata that helps you hit your veggie goals, and sets you up with a delicious breakfast option for several days. No judgment if you eat it for lunch and dinner, too.
Course Breakfast
Servings
servings
Ingredients
  • 1 dozen eggs
  • 16 ounces carton pure egg whites 16 ounces is a typical size you'll find for carton of egg whites.
  • 2 teaspoons extra virgin olive oil for cooking veggie add-ins or oil of your choice
  • 2 teaspoons butter for greasing the sheet pan; substitute with a different fat if you need to keep things dairy free. Please note that oil doesn’t seem to work as well as a more solid fat like butter in preventing the eggs from sticking.
  • 1/2 - 1 teaspoon ½ - 1kosher salt choose amount depending on how salty your add-in ingredients are
  • 1/4 teaspoon ground black pepper Just eyeball it!
  • spices and herbs optional
  • Veggie add-ins (and whatever else you like to add - turkey bacon? sausage? cheese?
Course Breakfast
Servings
servings
Ingredients
  • 1 dozen eggs
  • 16 ounces carton pure egg whites 16 ounces is a typical size you'll find for carton of egg whites.
  • 2 teaspoons extra virgin olive oil for cooking veggie add-ins or oil of your choice
  • 2 teaspoons butter for greasing the sheet pan; substitute with a different fat if you need to keep things dairy free. Please note that oil doesn’t seem to work as well as a more solid fat like butter in preventing the eggs from sticking.
  • 1/2 - 1 teaspoon ½ - 1kosher salt choose amount depending on how salty your add-in ingredients are
  • 1/4 teaspoon ground black pepper Just eyeball it!
  • spices and herbs optional
  • Veggie add-ins (and whatever else you like to add - turkey bacon? sausage? cheese?
Instructions
  1. If necessary, cook any veggies you’re adding to frittata. You can cook in a heated skillet (using the two teaspoons of oil) until softened, or gently steam, or microwave briefly. Leftover roasted veggies are also a great option for your veggie add-in.
  2. Set aside cooked veggies to cool.
  3. Preheat oven to 400F.
  4. Grease sheet pan *thoroughly*, including every speck of every corner, and up the sides, too.
  5. In a large mixing bowl, whisk eggs. Add egg whites and whisk to combine. Whisk salt and pepper into egg mixture. If you are adding any spices or herbs, whisk them into the egg mixture.
  6. Pour egg mixture into pan.
  7. Gently add cooked veggie (and whatever else you’ve got in there) mixture into egg mixture on sheet pan. The easiest way to do this is just to add a little bit at a time, by hand or with a spoon. Distribute the veggie mixture evenly across pan surface. (If you prefer, you can instead, add veggie mixture to the sheet pan first, and then pour egg mixture over that. Your call.)
  8. If adding cheese, sprinkle across top.
  9. Very, very carefully transfer pan to oven. I will be honest - you need a steady hand for this so you don’t end up spilling liquid eggs all over the place. I recommend sliding the oven rack out slightly before you place the sheet pan on it. And, once you’ve placed the sheet pan on the rack, slide the rack back in very slowly. (Trust me. Learn from my mistakes!)
  10. Bake for 16-18 minutes, or until eggs are set. Let cool before slicing.

Filed Under: Blog, Recipes Tagged With: batch cooking, eggs, meal prep, sheet pan

Frittata 101: How to Make the Perfect Frittata

By Jen

Okay, so maybe perfect is a stretch, but that’s the beauty of this whole frittata thing. It doesn’t need to be perfect! Whew, right? Who needs perfection on a busy weeknight, anyway? There are some basic techniques and steps to follow, but beyond that, you can just get in there and do your thing. Add your favorite veggies, or, even better – use up the odds and ends of veggies that are hiding in your fridge. Want to add some more protein in the form of ham or sausage? Slice that up, and go for it. Does a little bit of feta, goat cheese, or cheddar work for you? If you need to keep things dairy-free, garnish with avocado slices. Feel free to add in fresh or dried herbs if you like. You do you!

Frittata know-how is one of those must-have kitchen skills that can help you throw together a healthy breakfast, lunch, or dinner with very little effort and time. It’s also a great staple for batch-cooking meal prep, because you can double, triple, quadruple, etc. the amount to fit your household’s needs.

Eggs are a rich source of protein and healthy fats, so a frittata is a wonderfully satiating choice for breakfast. And, really, who has time to cook eggs from scratch every morning? The frittata is a shining example of how, with a little bit of meal prep, real food can be the easy, convenient, “fast food” choice.

Frittata made with tomatoes and zucchini

Nope, not pizza! It’s frittata made with zucchini, garlic, italian herbs, parmesan, and sliced tomato. Pizzata?

My recipe below is based on using eight eggs. Depending on your serving-size needs (1 egg? 2 eggs?),  it it makes 4-8 servings. This recipe is totally customizeable, so if you need to serve more than that, a 12-inch skillet can easily accomodate up to a dozen eggs. Also, if using a 12-inch skillet, I recommend using at least six eggs. If you plan to use less than six eggs, I recommend using a smaller, 9 or 10-inch skillet.

Use a heavy, sturdy skillet, as it conducts heat so much better. Cast iron is nice, but not necessary. You’ll need to use an ovenproof skillet, as the final cooking step involves the oven.

And one last bit of advice . . . be sure to coat the pan thoroughly with the oil. Baked-on/cooked-on egg is no joke, and will leave you scrubbing your pan for an hour. Ugh. Properly oiling the surface will make all the difference in the world!

If you want to go even bigger, try out my recipe here for Sheet Pan Frittata!

A slice of frittata from your meal prep stash is an easy way to build your plate for a quick lunch or dinner.

So good at breakfast with my favorite side – steel-cut oats, berries, Greek yogurt, and cinnamon, nutmeg, & cardamom!

 

Print Recipe
Basic Frittata
Course Breakfast, Main Dishes
Servings
Ingredients
  • 8 eggs
  • 4 teaspoons extra virgin olive oil
  • salt and pepper, to taste
  • 1 1/2- 2 cups veggies, chopped (raw or cooked; see instructions below)
  • 4 tablespoons cheese (optional)
  • fresh chopped herbs, or dried herbs and spices (optional)
Course Breakfast, Main Dishes
Servings
Ingredients
  • 8 eggs
  • 4 teaspoons extra virgin olive oil
  • salt and pepper, to taste
  • 1 1/2- 2 cups veggies, chopped (raw or cooked; see instructions below)
  • 4 tablespoons cheese (optional)
  • fresh chopped herbs, or dried herbs and spices (optional)
Instructions
  1. Preheat oven to 400F.
  2. Whisk eggs in a large bowl. Whisk in salt and pepper to taste. If you are using herbs or spices, add them in at this point, and combine thoroughly.
  3. Heat a 10-12 inch heavy skillet over low to medium heat. Add the extra virgin olive oil. Try to rub a little bit of the oil up the sides a tiny bit (I usually use a scrap of paper towel or a pastry brush to do so). This will prevent egg from sticking on the sides of the pan.
  4. Once oil is heated, add in raw veggies, and saute until softened. Cook time will vary depending on your choice of vegetables. If you are using pre-cooked veggies, do not add them at this point.
  5. Pour egg mixture into skillet, right over the sauteed veggies (be sure to spread them evenly around the pan before you add the egg mixture to the pan). If you are using pre-cooked veggies, add right on top of the egg mixture, being sure to distribute evenly (to make sure everyone gets their veggies!). If you are adding cheese, sprinkle it on top.
  6. Reduce heat to low and cook for two minutes.
  7. Turn off stovetop heat, and place skillet in preheated 400F oven. Cook for approximately five minutes, until eggs are set. Cook time will vary slightly depending amount of ingredients you used.
  8. Garnish with avocado (optional) and fresh herbs (optional).
  9. Slice leftovers into portions of your choice, and store in fridge for quick meals during the week.

Filed Under: Blog, Meal Prep/Meal Planning Tips, Recipes Tagged With: batch cooking, easy, eggs, meal prep, quick

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About Me:

Hi, I’m Jen, and welcome to Nourished Not Famished. Here you’ll find recipes, meal ideas, and wellness tips to thrive without deprivation, restriction, or calorie counting. Nourish yourself and your loved ones with the pleasures of eating real, whole foods, using familiar, easy-to-find ingredients and without spending endless hours in the kitchen.  Find out about more about me here.

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PSA 📣: You don't have to be an all-or-nothing f PSA 📣: You don't have to be an all-or-nothing food perfectionist to see health improvements or physique changes. Are you a Food Realist or a Food Perfectionist? Are you #allornothing or "it depends"? 
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It's tempting to think that perfection is the best path to hitting your goals. And by perfection, I mean you have a list of foods that you are trying to *completely* avoid (and not due to allergy or intolerances). And maybe that works for you . . . until it doesn't.🤷‍♀️😆 #beentheredonethat
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For example, maybe a heaping dinner plate of pizza several nights a week isn't helping you meet the health goals you're chasing. But you really love, love, love pizza. 😍 And when you tried to swear off pizza completely, you found yourself craving it even more. 
.

Instead of all-or-nothing thinking, find ways to build your plate so that you can make pizza *part* of a more balanced meal occasionally. For example:
➡️ add a heap of fiber-rich veggies on the side (salad? raw & chopped? roasted? include some beans or legumes in there, too? #youdoyou 
➡️ include some form of protein on the side 

Adding these other elements to your pizza plate leaves you feeling more satiated and energized by your meal, *and also* helps you keep pizza in your life. #winwin

Being a food realist can really transform your path forward. It makes change feel more sustainable, which is the secret to making change stick! 🎉

What's one way that being more flexible and less rigid about food actually helped you make healthier changes in the long run?

How can you be a food realist over this weekend? What does that look like for you?

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#foodflexibility #realfood #honoryourhunger #nourishednotfamished #weekendeats #ditchthediet #buildyourplate #foodblogger #healthyliving #healthymadeeasy #healthymadeeasier 
#pizza #balancedplate #simplenutrition #healthyhabits #tinyhabits
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Beating the midweek slump with these easy taco bow Beating the midweek slump with these easy taco bowls.😍🎉 These bowls are a great example of #simplenutrition - that eating for health can be (and ideally should be):
✔️ delicious
✔️ satisfying
✔️ easy, unfussy
✔️ flexible (especially key when you're getting meals on the table for an entire household)

This meal is a balance of protein, fat, and carbs, and includes plenty of colorful, fiber-rich plant-y foods and vegetables. #balancedplate

It came together easily because I incorporated leftovers and batch-cooked foods. Lazy #mealprep for the win! 🎉

Check out my stories for all the details, but here's the gist:

👉 ground turkey (and leftover diced onion and pepper) cooked in taco spices
👉 creamy buttermilk red cabbage slaw
👉 light red kidney beans (from freezer batch-cooking stash)
👉 fresh cilantro and a squeeze of lime #zing
👉 Trader Joe's quinoa chips crumbled on top for some satisfying #crunchfactor (because a variety of textures in a meal really satisfies! #kitchenskills)

#ditchthediet #honoryourhunger #nutritiousisdelicious #nourishednotfamished
#eatingskills #tinyhabits #behaviorchange #juststart #practicenotperfection #mealprep #mealplan #recipe #tacos #plantforward #macrobowl #feedingmyfamily 
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Cheers to trying new things.🎉 What new things a Cheers to trying new things.🎉 What new things are you trying this weekend? #growthandchange 
I cooked some #wholegrain teff this morning, and topped it with banana, toasted walnuts, Greek yogurt, honey, cloves, nutmeg, and cinnamon. Pretty tasty!

not pictured: some turkey bacon in the side 😍

I am going to continue to experiment with different cooking methods with this grain, and see what the fam and I like best.🙂

#teff  #wholegrainssamplingday #intactgrain #slowcarbs #gi #balancedplate #homecooking #recipe #kitchenskills #weekend #realfoodmadesimple #flavorfirst  #nutritiousisdelicious #carbs #protein #fat 
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If you're looking to ditch the nutrition overwhelm If you're looking to ditch the nutrition overwhelm, give a #balancedplate approach a try. It's an easy way to adopt a way-of-eating that helps you:

✔️ meet your energy and nutrient needs to keep you feeling energized from one meal to the next, and also serve your longer-term health goals (no obsessive tracking or counting necessary!)
✔️ build satisfying meals that taste good *to you* #youdoyou
✔️ And it frees up your energy and headspace to *enjoy* eating your meals (instead of stressing over them).

Think you'll give it a try?
👉 start with foods you actually enjoy eating
👉 aim to include protein, a slow-acting fiber-rich carb, plenty of veggies, and some healthy fats in your meal
👉 aim for non-starchy veggies to equal about 2x amount of your carb (Don't be rigid about it.)
👉 No, you don't have to eat a balanced plate 100% of the time. That's unrealistic, and unnecessary. #thatslife
👉 Savor the meal, enjoy the experience. Put down your fork now and then between bites, and take a few breaths. This not only enhances the experience, but also helps you be more in tune with your hunger and fullness cues. 

❓
Have you tried this approach?
If you have, how did you make it work for you?
What did "flexibility" look like for you?

❓
If you haven't tried this before, do you think this could help simplify mealtime and nutrition for you? 

🌟Check out my stories highlights ("Make Healthy Changes Stick") for all the details on the balanced plate lunch in my pic! 📷

#eatingskills #simplenutrition #honoryourhunger #ditchthediet #veggies #protein #fat #carbs #slowcarbs #nourished #nourishednotfamished 
#healthy #healthyhabits #ilovefood #healthymadeeasier 
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