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Aligned Health Practice is to impart nutrition knowledge and skills to individuals, apply evidence-based research during the healthcare process, take part on the inter-professional healthcare team, and guide many in creating individualized and sustainable practices that align one’s physical, mental, and social well-being.


Veggie Frittata

A frittata is a veggie-packed egg bake that is popular in Italian culture. I like to think of it as a crustless quiche. This recipe has been adjusted to use half whole eggs and half egg whites. Doing so helps to reduce the overall saturated fat in each serving, making it a healthier approach still loaded with protein! This recipe is easy and stores well for leftovers throughout the week.



2 tbsp Oil of choice (I used avocado oil)

5 cups Fresh vegetables of choice, chopped (I used 1 cup mushroom, 1 cup red bell pepper, 1 cup yellow bell pepper, 1 cup green bell pepper, ½ cup jalapenos, and 1 cup broccoli)

1 small Onion, chopped

2 cloves Garlic, minced

6 large Eggs

8 large Egg Whites

3 tbsp Milk of choice (I used almond milk here)

½ tsp Salt

1 tsp Ground black pepper

2 tsp Red pepper flakes

1 tbsp Ground mustard (optional) ½ cup Parmesan cheese, grated


  1. Preheat the oven to 350 degrees F. Preheat 10” cast iron skillet and oil over medium heat on the stove.

  2. Add chopped vegetables, onion, and garlic to the hot oil in the skillet. Cook for 8 minutes or until vegetables are tender.

  3. In the meantime, whisk together the eggs, milk, salt, pepper, red pepper flakes, and ground mustard.

  4. Remove skillet from heat. Pour half of the egg mixture over the cooked veggies. Sprinkle ¼ cup cheese over the mixture. Pour the rest of the egg mixture on top. Then top with remaining cheese.

  5. Bake at 350 degrees for 20-25 minutes or until the frittata jiggles slightly when you shake the skillet.

  6. Turn the oven on “broil” to turn the frittata a golden brown. Watch closely during this step to prevent burning! Remove from the oven and cool.

  7. Serve warm! Enjoy!


Servings: 8

Serving Size: 1 slice


Image by Ella Olsson


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