Mixed Veggie Frittata

Mixed Veggie Frittata

A super healthy protein packed Frittata that makes for a yummy breakfast, lunch or dinner. Delicious enjoyed on its own, but even yummier paired with an arugula salad or kale sauté.  Easy to prepare and the perfect way to use up that loose produce in the fridge.  This Frittata fits a Paleo, Gluten-Free and Anti-Candida Diet!  Go get your Cast Iron Skillet, and let’s get cooking!!

Like so many great culinary dishes, the Frittata originates from Italy.  However, it has been very difficult to pin down an actual written recipe for this breakfast/lunch/dinner delight. The accepted belief to why that is, is due to the fact that a Frittata A) is incredibly common and basic and B) besides eggs, it can house a multitude of additional ingredients.  From potatoes to zucchini, from tomatoes to asparagus, traditional Italian mamas (or so believed) used Frittatas as a way to get rid of leftovers in the kitchen.  Whatever ingredients they had, they threw into the frittata.  (Can someone say, Hangover Food??)  Therefore, it is assumed that there has been no real need for a written recipe.  I encourage you to “repurpose” your unwanted veggie leftovers into your own frittata.

My frittata, spelled out below, uses only a few, but powerful ingredients.  With both green and red onion and added garlic (all part of the Allium family), these odoriferous veggies contain anti-inflammatory properties and high amounts of sulfide which help grow human connective tissue and improve cardiovascular health.  They also contain lots of water, so that’s why the red onion needs to cook first, or else your frittata will become a fri-notta.  (Meaning really watered down!)

And just some more food for thought:  Proteins, including eggs, are best digested when combined with non starchy vegetables, such as leafy greens.  This crustless breakfast classic, full of eggs, veggies, and leafy green spinach, fits Paleo and candida diets and fulfills proper food combining techniques.  So long, laxatives!

For this recipe I used a 12-inch Cast Iron Skillet:

Mixed Veggie Frittata

Paleo | Anti-Candida | Gluten-Free
Servings 4


  • 6 – 7 organic free range eggs
  • 2 Tablespoons water or non-dairy milk
  • Olive oil or butter for sautéing
  • 1/2 medium red onion diced
  • 3 cloves fresh garlic peeled and minced
  • 1/2 teaspoon sea salt
  • 1 cup fresh spinach
  • 2 green onions white and green parts, finely minced
  • pinch black pepper


  1. Preheat oven to broil setting.
  2. Whisk eggs and water or non-dairy milk and set aside.
  3. Heat a well seasoned 12 inch cast iron skillet with butter or olive oil over medium heat. Add red onion, garlic, and sea salt and sauté for a couple of minutes, making sure the garlic does not burn. Next add the fresh spinach and give a quick stir. Pour egg mixture into the pan and stir one more time. Sprinkle with fresh green onions and a pinch of black pepper.

  4. Cook for about 4 – 5 minutes, or until the egg mixture starts to set on the bottom. Using an oven glove, remove the skillet from the burner and place in the broiler for about 4 – 5 minutes more, or until lightly browned and fluffy.
  5. Let this cool for a couple minutes before slicing.
  6. Enjoy warm with a side of salsa!

? Photos for this post are courtesy of the talented Bobad Radbin.

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