Eggs. Nature's perfect prepackaged food. Protein, healthy fat, vitamins, antioxidants + minerals we need, all wrapped up in a tiny 70-calorie container.
Eggs are so great, that in the last 300 million years or so since they were invented, the best food to come out has been sliced bread. And that's only because "the best thing since sliced bread" is a good bit more fun to say than "the best thing since eggs." Don't dispute me on this - this statement is illogically indisputable, and you will become confused and frustrated if you try.
Yep. I'm sure we're all in agreement that eggs are a good thing.
I mean, let's face it - they keep us full longer than toast, they've got the protein we need to get buff (or whatever), and they're perfect as a vehicle for all kinds of other healthy things!
But I won't lie, it's really that last one that's got me. I can work my way around staying full and finding protein for my ginormous muscles without eggs... but its super-duper hard to turn a pile of veggies into a good frittata without them.
Speaking of good frittatas, THESE frittatas up the bar for good frittatas. These ones makes good frittatas look like wimpy, sad, nutritionally-lacking frittatas. These ones are like the king of all frit-
Okay. I'm overexaggerating - just a little. But I am completely serious about them being tops at powering up any breakfast.
No, I didn't stick a bazillion ingredients in there just to boost nutritional content. This guy is a sensible, reasonable recipe. It's not like I put blueberries and cocoa powder in there just so I could say it was the new best thing for you to eat ever. What you will find is a few simple ingredients that will make this breakfast not only filling + protein-packed (thanks, eggs!), but delicious, metabolism-enhancing (coconut oil + spices) and nutrient dense (kale + onions).
You know, just talking about eggs makes me want eggs. You wanna go make some eggs, too?
Now if you only knew how I feel about coconut oil...
Powered Up Breakfast Frittata
1/2 T. coconut oil
1/2 medium onion, diced
2 stalks green onions, chopped
2-3 cloves garlic, minced
1 medium habanero or other spicy red pepper, minced (remove seeds if you like less spicy)
3 oz kale, stems removed + chopped
8 whole eggs, lightly beaten
1/2 c. shredded colby jack cheese
1/2 tsp. each: onion powder, garlic powder
1/4 tsp. each: salt, ground black pepper, cayenne pepper (if you like it spicier!)
Optional: 3 oz chopped turkey breast or any lean meat you like
Preheat the oven to 400 degrees.
Heat a cast iron pan over medium heat - this needs to be oven safe, and cast iron will do best. Add the 1/2 T. coconut oil. Once the pan is hot, add the diced onion through spicy pepper, and saute a few minutes, or until the onion is fragrant and translucent.
Add the kale and saute a minute or two until it begins to soften and wilt slightly.
Finally, add the eggs, turkey (if using) onion powder, garlic powder, salt, pepper, and cayenne, and mix together just enough to evenly distribute all the ingredients in the pan. Top evenly with cheese.
Allow the frittata to bake on the stovetop for about 5 minutes total before transferring to the center rack of the oven. Bake about 5-7 minutes longer, until the cheese just barely starts to brown, or the center of the fritatta is no longer runny.
Cool 3-5 minutes, and then get ready for a filling, healthy breakfast!
Makes 8 slices
per slice (Vegetarian): 132 calories; 9 g fat (4 g saturated); 3.1 g carbs; 0.5 g fiber (for 2.6 g net carbs); 9.4 g protein (Bonus: 42% DV vitamin A; 25% DV vitamin C; 10% DV calcium; 7% DV iron!)
With turkey breast: 145 calories; 9 g fat (4 g saturated); 3.1 g carbs; 0.5 g fiber (for 2.6 g net carbs); 11.2 g protein (Bonus: 42% DV vitamin A; 25% DV vitamin C; 10% DV calcium; 8% DV iron!)