The World's Healthiest Foods are health-promoting foods that can change your life.

Try the exciting new lunch recipe from Day 4 of our upcoming 7-Day Meal Plan.

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Healthy Breakfast Frittata
Enjoy this tasty frittata recipe any time of the day. Serve with a large salad for a complete meal.
Healthy Breakfast  Frittata Prep and Cook Time: 20 minutes

Ingredients:

Directions:

  1. Mince onion and chop garlic let them sit for 5 minutes to enhance their health-promoting benefits.
  2. Preheat broiler on low.
  3. Heat 1 TBS broth in a 9-10 inch stainless steel skillet. Healthy Sauté onion over medium heat, for about 3 minutes, stirring often.
  4. Add garlic, ground lamb or turkey, and cook for another 3 minutes on medium heat, breaking up clumps.
  5. Add kale and 2 TBS broth. Reduce heat to low and continue to cook covered for about 5 more minutes. Season with salt and pepper, and mix.
  6. Beat eggs, season with a pinch of salt and pepper, and pour on top of mixture evenly. Cook on low for another 2 minutes without stirring.
  7. Place skillet under broiler in middle of oven, about 7 inches from the heat source so it has time to cook without the top burning. As soon as the eggs are firm, it is done, about 2-3 minutes.
Serves 2

Nutritional Profile

Healthy Breakfast Fritata
1.00 serving
(281.30 grams)
Calories: 294

NutrientDRI/DV

 vitamin K947%

 vitamin C166%

 vitamin A110%




 protein52%

 biotin48%


 copper43%

 iodine40%




 zinc27%


Introduction to Recipe Rating System Chart

In order to better help you identify recipes that feature a high concentration of nutrients for the calories they contain, we created a Recipe Rating System. This system allows us to highlight the recipes that are especially rich in particular nutrients. The following chart shows the nutrients for which Healthy Breakfast Frittata is either an excellent, very good, or good source (below the chart you will find a table that explains these qualifications). If a nutrient is not listed in the chart, it does not necessarily mean that the recipe doesn't contain it. It simply means that the nutrient is not provided in a sufficient amount or concentration to meet our rating criteria. (To view this recipe's in-depth nutritional profile that includes values for dozens of nutrients - not just the ones rated as excellent, very good, or good - please use the link below the chart.) To read this chart accurately, you'll need to glance back up to see the ingredients used in the recipe and the number of serving sizes provided by the recipe. Our nutrient ratings are based on a single serving. For example, if a recipe makes 4 servings, you would be receiving the nutrient amounts listed in the chart by eating 1/4th of the combined ingredients found in the recipe. Now, returning to the chart itself, you can look next to the nutrient name in order to find the nutrient amount it offers, the percent Daily Value (DV%) that this amount represents, the nutrient density that we calculated for this recipe and nutrient, and the rating we established in our rating system. For most of our nutrient ratings, we adopted the government standards for food labeling that are found in the U.S. Food and Drug Administration's "Reference Values for Nutrition Labeling." Read more background information and details of our rating system.

Healthy Breakfast Fritata
1.00 serving
281.30 grams
Calories: 294

NutrientAmountDRI/DV
(%)
Nutrient
Density
World's Healthiest
Foods Rating
vitamin K852.40 mcg94758.0excellent
vitamin C124.23 mg16610.1excellent
vitamin A992.11 mcg RAE1106.8excellent
vitamin B121.75 mcg734.5very good
selenium39.29 mcg714.4very good
vitamin B20.76 mg583.6very good
protein26.13 g523.2very good
biotin14.26 mcg482.9good
manganese0.94 mg472.9good
copper0.39 mg432.7good
iodine59.44 mcg402.4good
phosphorus258.36 mg372.3good
molybdenum16.26 mcg362.2good
vitamin B60.50 mg291.8good
zinc2.98 mg271.7good
pantothenic acid1.28 mg261.6good
World's Healthiest
Foods Rating
Rule
excellent DRI/DV>=75% OR
Density>=7.6 AND DRI/DV>=10%
very good DRI/DV>=50% OR
Density>=3.4 AND DRI/DV>=5%
good DRI/DV>=25% OR
Density>=1.5 AND DRI/DV>=2.5%

In-Depth Nutritional Profile for Healthy Breakfast Frittata

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