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in Breakfast, Dinner, Gluten-Free, Meal Prep, Plant Based, Quick & Easy Meals · April 1, 2021

Spring Vegetable Frittata

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I’ve got your easter brunch covered this weekend. This Spring Vegetable Frittata is a delicious and fresh dish to add to your brunch spread. Shallots, asparagus and just a few other ingredients needed for a the perfect spring meal. Pair it with my Vanilla Cherry Almond Baked Oats and you’ve got yourself a perfect meal.

  • spring vegetable frittata
  • asparagus spring vegetable frittata
  • asparagus shallot frittata spring

Ingredients in Spring Vegetable Frittata

  • Eggs & Milk
  • Asparagus
  • Mushrooms
  • Shallots
  • Garlic
  • Spices

A great dish to complement any brunch spread

This is one of the easiest brunch menu items you can find. Just a few ingredients noted above will create the most flavourful frittata without any hassle. I love adding some type of egg dish to brunch to add a little protein & nutrition.

Pair this with some type of oat dish, like my Vanilla Cherry Almond Baked Oats, a baked good like my Chocolate Marbled Banana Bread, or even go for scones or croissants if you’re feeing a little extra. May I suggest these Blueberry Scones from Sally’s Baking Addiction- so delicious and surprisingly not too difficult.

I also love adding fresh fruit & mimosas- optional but highly encouraged!

Be sure to browse other breakfast & lunch recipes up on the blog!

Leave a star rating and review if you try out this Spring Vegetable Frittata.

asparagus shallot frittata spring

Spring Vegetable Frittata

Andrea Toole
This Spring Vegetable Frittata is a delicious and fresh dish to add to your brunch spread. Pair it with my Vanilla Cherry Almond Baked Oats and you've got yourself a perfect meal.
Print Recipe Pin Recipe
Prep Time 10 mins
Cook Time 22 mins
Resting Time 10 mins
Course Breakfast, Main Course
Servings 5

Ingredients
  

  • 6 large eggs
  • 1 small shallot, small diced
  • 1/2 heaping cup mushrooms, sliced in half and chopped
  • 1/4 cup milk (any kind- I used 1%)
  • 1 large clove garlic, minced
  • pinch each of red pepper flakes, salf & black pepper
  • 1/2 cup asparagus chopped into 1/4 inch pieces (halved lengthwise if they are very thick)
  • 1/4 cup crumbled feta cheese

Instructions
 

  • Start by preheating the oven to 375F and greasing an 8" round baking dish.
  • Beat the eggs in a medium bowl. Add the shallot, mushrooms, milk, garlic, red pepper flakes, salf & pepper and whisk together until combined.
  • Pour the egg mixture into the baking dish. Top with the asparagus pieces and feta cheese.
  • Bake for 20-22 minutes until the middle is set. The edges may be puffed up, but as the frittata sets it will settle down.
  • Remove from the oven and allow to rest for 5-10 minutes. Serve immediately with any sides of choice. Enjoy!

Notes

Store refrigerated in an airtight container for up to 4 days. 
Suggested sides:
  • Sliced avocado
  • Tomato slices
  • Whole grain toast
  • Hot sauce
Previous Post: « Honey Almond Granola
Next Post: Tofu Ricotta Stuffed Shells »

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Andrea | Healthy + Easy Recipes
New! Peanut Sauce Tofu Noodle Bowl by @thedietitia New! Peanut Sauce Tofu Noodle Bowl by @thedietitianfeed

This noodle bowl is a delicious, flavourful and nourishing meal you will want to make on repeat.

Like & save this post to make later and follow @thedietitianfeed for more delicious, nourishing recipes!

Ingredients: 
Tofu Stir Fry & Noodles
* 1 block extra firm tofu
* 1 tbsp sesame oil, divided
* pinch salt, pepper and garlic powder
* 200 g rice noodles of choice, cooked according to package directions
* 1 bunch green onions, white parts thinly sliced *Chop some of the greens for garnish
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* 1 red bell pepper, thinly sliced
Peanut Sauce
* 1/3 cup natural smooth peanut butter
* 3 tbsp soy sauce
* 2 tbsp honey
* 2 cloves garlic, minced
* Juice of 2 limes
* 1/2 tsp red pepper flakes
* 1/3 cup water
* 1 tbsp cornstarch

Directions:
1. Start by preheating the oven to 400℉ and line a baking sheet with parchment paper. Pat the block of tofu dry with a paper towel and slice the tofu into sticks. 
2. Place the sliced tofu in a medium bowl and add 1/2 tbsp of sesame oil along with the pinch of salt, pepper and garlic powder. Mix well then spread out evenly on the baking sheet. Bake for 25 minutes while you prep the remaining ingredients.
3. Mix the ingredients for the peanut sauce in a bowl and set aside, cook your noodles according to package directions and set aside. Toss a drizzle of oil into the cooked noodles to prevent from sticking. Heat a large frying pan over medium heat and add the remaining 1/2 tbsp of the sesame oil.
4. Once hot add the green onions to the pan and fry for about 30 seconds before adding the carrot, cabbage and bell pepper. Sauté for 10-15 minutes until the veggies are softened and cooked through. Remove from heat and pour in the peanut sauce and tofu. Mix for about 30 seconds, it will start to thicken slightly from the heat. 
5. Serve over top the rice noodles (or mix the noodles into the stir fry mixture) and garnish with the reserved green onions. Enjoy!
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#healthyrecipes #vegetarianrecipes #balancedmeal #healthylifestyle #healthyfood #noodlebowl #peanutsauce #stirfryveggies #easydinner #easydinners #quickhealthymeals
Episode 5 of Dinner in a Pinch @thedietitianfeed Episode 5 of Dinner in a Pinch @thedietitianfeed

My Moroccan Chicken Sheet Pan dinner is an easy, nourishing & super flavourful sheet pan dinner you can whip up in a pinch!

It contains warming spices, plenty of veggies and makes for the perfect quick weeknight meal.

Like & save this post to make later and follow me @thedietitianfeed for more delicious, nourishing recipes!

Ingredients: 
- 2 lbs boneless, skinless chicken thighs
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- 1 1⁄2 tsp paprika
- 1 tsp turmeric powder
- 1 tsp cinnamon
- 1/2 tsp cayenne powder
- 1/2 tsp salt
- Pinch black pepper 
- Feta cheese for topping *Optional
Directions: 
1. Pre heat the oven to 425°F and line a large baking sheet with parchment paper. 
2. Toss all the vegetables and chicken into a large mixing bowl. Add the olive oil and lemon juice, mixing to coat. Mix in the garlic, spices, salt and pepper. 
3. Spread the chicken and vegetables out on the baking sheet. Bake for 25-30 minutes, flipping halfway, or until the chicken is cooked through and reached an internal temperature of 165°F. Sprinkle feta cheese on top if using and serve warm. 
4. Serve with grain of choice or as is. Enjoy!
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#sheetpan #sheetpandinner #sheetpanmeals #healthyfood #healthydinnerideas #healthydinnerrecipes #moroccanchicken #chickensheetpan
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Use it to top:
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Lemon Tahini Dressing:
-  1/3 cup tahini
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-  5-6 tbsp water or more to thin to desired consistency
-  Pinch salt and pepper to taste

In a small bowl, whisk together the tahini, lemon juice and garlic. Whisk in the water 1 tbsp at a time until your desired consistency is reached. Add salt and pepper to taste. Enjoy!
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Like & save this post to make later and follow me @thedietitianfeed for more delicious, nourishing recipes!

Chia seeds are incredibly nutrient packed, and this recipe is a fun way to use more of them! They pack in loads of fibre, vitamins & minerals like calcium and iron, omega 3-fatty acids and contain multiple antioxidants which promote good health. 

Use it for PB & J, top yogurt or smoothie bowls, stir into oatmeal or overnight oats, spread on baked goods. 

Ingredients: 
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