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A light and high-protein vegetarian egg dish, easy and fast, which can be enjoyed hot or cold with a green salad for lunch or some whole grain bread for breakfast. I love to eat this after a hard workout or bike ride. Serves 2 but easily scalable. Cut in half and serve with toast, a small salad, or some fresh fruit.
Ingredients
- 1 tablespoon olive oil
- 2/3 cup 1-inch pieces broccoli florets
- ½ red bell pepper, chopped
- ½ sweet onion, chopped
- 6 marinated olives, chopped
- 2 eggs
- 2 egg whites
- 2 tablespoons whole milk
- 1 pinch salt and ground black pepper to taste
- ¼ cup crumbled sheep's milk feta cheese (Optional)
Directions
Step 1
Heat olive oil in a 10-inch skillet over medium heat. Cook and stir broccoli, bell pepper, and sweet onion in hot oil until hot, about 3 minutes. Place a cover on the skillet and continue cooking until the vegetables begin to soften, about 5 minutes more. Stir olives into the vegetable mixture.
Step 2
Beat eggs, egg whites, milk, salt, and pepper together with a whisk in a small bowl; pour over the vegetable mixture in the skillet. Sprinkle feta cheese over the egg mixture.
Step 3
Replace cover on the skillet, reduce heat to medium-low, and cook until the egg is lightly browned on the bottom, 3 to 5 minutes. Carefully flip the frittata and cook until the bottom is again lightly browned, 1 to 2 minutes more.
Cook’s Notes:
If you are serving those with heartier appetites, increase the eggs to 3 whole and 3 whites.
Nutrition Facts (per serving)
| Nutrition Facts | |
|---|---|
| Servings Per Recipe 2 | |
| Calories 289 | |
| % Daily Value * | |
| Total Fat21g | 26% |
| Saturated Fat8g | 38% |
| Cholesterol215mg | 72% |
| Sodium627mg | 27% |
| Total Carbohydrate11g | 4% |
| Dietary Fiber3g | 9% |
| Total Sugars6g | |
| Protein17g | |
| Vitamin C67mg | 336% |
| Calcium240mg | 18% |
| Iron2mg | 12% |
| Potassium375mg | 8% |
*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
**Nutrient information is not available for all ingredients. Amount is based on available nutrient data.
(-) Information is not currently available for this nutrient.If you are following a medically restrictive diet, please consult your doctor or registered dietitian before preparing this recipe for personal consumption.
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