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Caramelized Shallot & Vegetable Frittata


Frittatas are one of the simplest ways to make a balanced, nutrient-dense meal in a pinch, and they taste delicious too! Serve with whole grain toast and enjoy for breakfast, lunch or dinner. The variations are endless, too. See the ideas below.

Watch dietetic intern Siona Sammartino, MSN ('13), CN, demonstrate her recipe in Bastyr's whole-food nutrition kitchen:


2 tsp
extra-virgin olive oil, divided (or organic pastured butter)
small shallot or onion, julienne cut
1 clove
garlic, minced
1⁄4 cup
red bell pepper, julienne cut
1 tbsp
dried arame, soaked in 1 cup water
2 tbsp
oil-packed sun-dried tomatoes, chopped
1⁄4 cup
dinosaur kale, chard or spinach, chiffonade cut
1⁄2 tsp
plum vinegar, divided (or sea salt)
pastured or free-range eggs, beaten
1⁄3 cup
organic whole milk (or a little more)
1⁄2 tsp
fresh cracked pepper
3⁄4 cup
organic white cheddar cheese, shredded
1⁄2 cup
fresh Italian flat-leaf parsley, chopped


Preheat oven to broil.

Heat a 10-inch carbon-steel skillet over medium-high heat for 30 seconds and then add half the oil and heat for another 30 seconds, until it spreads and evenly coats the bottom of the pan. Cook the onions for about 5-7 minutes, stirring only occasionally.

Add garlic and sweat for about a minute. Add pepper and sauté for an additional minute. Discard soaking liquid for arame and give it a rough chop. Add arame, tomatoes and half the vinegar. Stir and turn off heat. Remove vegetables from pan and set aside in a small mixing bowl.

Wisk eggs, milk, and remaining vinegar in a small mixing bowl. Re-heat the skillet over medium-high heat for 30 seconds, then add remaining oil and heat for another 30 seconds, until it spreads and evenly coats the bottom of the pan. Be sure to tilt the pan to coat the sides evenly. Add egg mixture and allow it to spread and cover the entire bottom of the pan. Jiggle the pan to set for about a minute. Once egg sets, lower heat to medium, add vegetable mixture, pepper, cheese, and then parsley and turn off heat.

Place skillet in oven and broil for 5-7 minutes until the top of the frittata is nicely golden brown and rises. Remove from oven and serve.


Tip: You may also cook frittata in muffin tins or a glass baking dish in the oven at 350˚ F for 10 minutes or until it no longer jiggles. Broil for 1 minute to brown the top at the end of cooking time if desired.

Variations: Make your own frittata variety by using any veggie or additional protein that you like. Ideas include Dilled Smoked Salmon and Feta Fritatta, Spinach & Goat Cheese Frittata, Canadian Bacon & Asparagus Fritatta, Cheddar & Broccoli Fritatta, Mediterranean Style Frittata. The sky’s the limit! Have fun with it.

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Caramelized Shallot & Vegetable Frittata in skillet
SourceCopyright 2010, Siona Sammartino, MSN ('13), CN, Original recipe,
Prep time
20 minutes
Cooking time
5 minutes
Total time
25 minutes