Natural MD Kitchen: Fritatta 101

Ingredients Print Recipe


free-range eggs


cups mixed veggies


tbsp. olive oil for sautéing

Seasonings and spices of your choice


tsp. salt and few dashes pepper or red pepper flakes

The humble frittata is so versatile – it can be made gluten-free, dairy-free, vegetarian, or paleo. All frittatas include eggs, vegetables, and seasonings, but once you know what the basics are, then you have to just get familiar and comfortably experiment with various tastes and textures, and get to know what different types of veggies and spices create various flavors.

The basic recipe for any frittata is below.  You can also use this as the basis for the variation in the video above, or just play!

For even more frittata recipes, grab a copy of my book The Adrenal Thyroid Revolution.

Prep and Cook Time: 35 minutes

  • 10 free-range eggs
  • 4 cups mixed veggies
  • 1 tbsp. olive oil for sautéing
  • Seasonings and spices of your choice
  • ½ tsp. salt and few dashes pepper or red pepper flakes

(Optional) Additional Savory Ingredients:

  • ¼ cup chopped smoked salmon
  • Slices of bacon, baked then crumbled
  • ½ cup feta cheese or ¼ cup Parmesan if you eat dairy

To Prepare:

  1. Preheat oven to 400 degrees
  2. Sauté all the vegetables and fresh seasonings (garlic, ginger) in olive oil for 3 to 5 minutes until glistening and just on the edge of tender and turn off the heat. I sauté mine in a large cast iron skillet and bake the whole thing in the same skillet. If you don’ have a cast iron pan, sauté in your usual sauté pan then bake the whole thing in a casserole dish.
  3. In a bowl crack the eggs and mix in your seasonings. Beat lightly for 30 seconds.
  4. If you are making this dish in the cast iron skillet crumble your feta over the vegetables if you are including it. Then, feta or not, simply pour the egg mix over the vegetables. I you are using a casserole pan, mix the veggies, eggs, and feta (optional) in a bowl and pour into a lightly oiled casserole dish.
  5. Pop the skillet or casserole dish into the oven and bake 25 minutes until very lightly brown on top and firm to the touch.
  6. Serve plain or with some of your favorite hot sauce.

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Read or leave comments 6 Comment

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Nedra Shamblin

Watched the Frittata video and I cant wait to cook this recipe. Next step is to buy the large cast iron skillet. Thank you.


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    Lodge cast iron. Super affordable and lasts forever.


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Thank you! This came at just the perfect time! My husband and I are starting a grain free, dairy free, sugar free diet to attempt to heal his gut. He has had serious memory and cognitive issues for 8 years. We went to a new physician yesterday who is going to focus on healing the gut. This will not be an easy diet for us, but this recipe will help immensely. Thank you so much!


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Hi Aviva! Great to see you happily making a frittata in your sunny kitchen :-). I grew up cooking and eating these at my Italian mothers knee, brings back such wonderful memories, and they were long one of my food staples well into adulthood... now I have some food sensitivities and sadly don't eat eggs, but maybe that'll heal and I'll be able to enjoy this healthy delicious nostalgic dish once again. Thanks so much for putting this video up and for doing what you do! Victoria


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Gerrie Margell

Thank you Aviva. I have the most off the wall question for you. Sista, what are those crazy cute shoes you are wearing? I've got neuroma in both feet that I have to be SO careful about flaring up. (maybe a talk?) Your shoes were lifted rather than sharply slanted. I'm wondering if I could get away with that? Thank you Aviva, I think you're wonderful. FYI, I'm a longtime birth & PP doula, midwifery birth assistant and primarily encapsulate placentas these days.


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    LOL - i don't remember but if you tell me at what minute you see them I can tell you! :)