Depends on what you use!
1 cup or more pre-cooked vegetables - really anything you want in any amount you want, but here are some ideas:
and on and on - if it fits, it sits (in your quiche)
1/2 cup or more pre-cooked meat e.g.
4 large eggs
Enough eggs to provide a good ratio for your veggies and also so that it fills up your skillet well
2 tbsp coconut milk
Herbs & spices
Salt & pepper
Ghee, avocado oil, or animal fat
Tips & Substitutions
Frittatas (and quiches for that matter) are a great way to use up leftover meat and vegetables. They are amazingly versatile and can be eaten hot or cold.
Want a crispy top? Put your frittata under the broiler for 1-2 minutes near the end of cooking.
If you have determined that dairy works well for you (if you haven’t gotten there yet in your coaching sessions, don’t worry you will) then feel free to throw in some cheese or substitute cream for coconut milk.
Quiche vs Frittata Although not applicable in our case (because we make crustless quiches), traditionally quiches have crusts while frittatas do not. What does apply in our case is the difference in cooking technique. Quiches are cooked fully in the oven while frittatas start off in the pan and are finished in the oven.
Preheat oven to 350 F.
In an oven-safe skillet, heat your oil of choice over medium heat.
Add proteins and vegetables to pan, mixing until heated through.
In a bowl, mix together eggs, coconut milk, salt & pepper (we use about 1 tsp salt), and any herbs and spices you want.
Pour the egg mixture into your pan and cook for 3-5 minutes until the bottom and edges set.
Put you pan in the oven for 10-15 minutes until the eggs have set. You’ll know they’ve set by cutting into the frittata. If the center is runny, keep it going. If not, it’s ready to eat!