You can ‘throw’ this healthy family meal together in about 10 minutes and it is so versatile, you can use whatever fresh or left over vegetables you have on hand. This version is made with leek, tuscan kale, tomatoes and garlic. I have provided some other flavour combinations below for inspiration, but feel free to use whatever you have on hand or whatever your family enjoys.
Apart from being a quick and easy family lunch or dinner, this frittata is packed with vegetables. For optimal health we should be aiming to eat 5 serves of vegetables each day, yet many adults struggle to do this and most kids are definitely not reaching this goal.
My vegetable packed frittata contains 9 serves of veggies and feeds a family of 4-6 depend on how hungry they are. I recommend serving it with a garden salad or vegetable platter to further boost your vegetable intake for the day. Leftovers made a great breakfast or lunch the next day.
It is also filled with good fats and protein which are both essential for healthy growth and development, helping us feel full and balancing blood sugar.
Get the kids helping by cracking the eggs, choosing the ingredients and chopping the vegetables.
8 organic eggs
1 tablespoon of extra virgin olive oil
1 tablespoon of butter or ghee
1 large leek, finely sliced
1-2 cloves of garlic, finely sliced or crushed
1 bunch of tuscan kale, stems removed and roughly chopped
2 handfuls of cherry tomatoes, cut in half
A pinch of Celtic sea salt
In a large frypan heat the butter and oil over a medium heat and sauté the leek and garlic until soft.
Add the kale and cherry tomatoes and continue to sauté on a medium to low heat until the kale is soft and tender, like in picture 2 below.
Beat the eggs and add to the frypan.
Place the frypan into the oven and bake at 165 degrees Celsius for 20-30 minutes.
Serve hot or cold with a large garden salad and some fetta cheese.
Replace leeks with onions or spring onions, or omit if you prefer.
Tuscan kale can be replaced with English spinach, silver beet, amaranth or regular kale.
Left-over cooked potatoes, sweet potatoes or pumpkin can be added before adding the eggs.
Add a few herbs to boost the taste with the eggs or on top after cooking.
To boost protein you could add some cheese, chickpeas or corn.
Other winning flavour combinations include:
- Pumpkin, spinach, fetta and sage
- Asparagus, silver beet and pesto
- Leek, zucchini, pea and potato
- Tomato, capsicum, kale, olives and parsley
- Potato, smoked salmon, spinach and dill
- Mushroom, spinach, zucchini and thyme