Food Friday: Best Brunch Frittata

Do you have leftovers vegetables or meat in your fridge? Are you looking for a breakfast option that is packed with protein and veggies? Are you on a paleo diet or limiting grains and lost for what to eat for breakfast? This is your dish!

I was not able to eat eggs for awhile as they were a sensitivity for me, I also never liked them as a kid, so cooking an egg (in its many ways) was a mystery to me. Luckily that has changed, so over the years (years meaning about 1!), I am exploring different egg dishes and perfecting my cooking methods. This still is a struggle…I constantly overcook my fried egg!

Good quality protein to start my day is very important to me. It helps me focus for the day and prevents a crash of energy in the afternoon. If I am not doing an intermittent fast day, something I weave in and out of, I always make sure to have some sort of protein, and eggs are a great option. What makes this frittata so awesome is that it is very easy to make and you can make it on the weekend with leftover veggies you have, and then eat it for breakfast the next few days. You could even make this in little muffin tins and have an easy on the go breakfast. Feel free to switch up the vegetables and protein to your liking (eg. red pepper, broccoli, tomato, grated sweet potato). Anything goes really!


  • 6-8 eggs

  • 1 tbsp extra-virgin olive oil

  • 1 uncooked sausage, skin removed and broken into pieces

  • 1 leek, diced

  • 1 garlic clove, minced

  • 1/2-1 cup mushrooms, diced

  • 1 cup greens, chopped (swiss chard or baby spinach)

  • 1 tsp coconut or almond milk

  • 1/2 tsp Herbamare or sea salt

  • freshly ground pepper, to taste

  • optional - feta cheese, cheddar cheese, grated


  • Preheat oven to 375F.

  • Heat the oil in an oven-safe skillet, such as a cast-iron pan, over medium heat.

  • Add sausage, leek and garlic and saute for 5-7 minutes or until sausage is cooked through. Spread vegetables and sausage evenly around skillet.

  • Beat the eggs with the coconut/almond milk, add salt and pepper, then pour into the skillet and cook for 2 minutes.

  • Place the pan in the oven and bake for 12-20 minutes, until egg is no longer runny and slightly golden.

  • Serve in pie slices and garnish with avocado, chives and parsley if you like.


Do you have a favourite combination for a frittata?

Food Friday: Quick & Easy One Pan Meals!

On busy days when you get home later than expected or have little time to spend in the kitchen cooking AND doing dishes, one pan meals come in very handy! I usually reserve more complex meals to the weekend when I have more time to cook and can indulge a little more. During the week I focus on pretty simple meals making sure I have protein, a little fat and lots of veggies, unless I am having leftovers from what I cooked on the weekend (see below for some decadent inspiration!). You don't have to slave away in the kitchen to come out with something delicious and nutritious. 

For one pan meals, I think about 2 things - what protein do I want and what veggies go with that, including a green veggie of course. It is that simple! It helps to have a variety of spices in the cupboard to change things up, such as rosemary, thyme, cinnamon, basic chicken spice, curry. Below are two examples of one pan meals that I have been known to whip up. Honestly the best things about this are the few dishes you dirty and how easy it is to make leftovers. This is also a great grain free or paleo meal. 

One game changer in making a delicious meal is roasted veggies. If you haven't roasted brussels sprouts, broccoli or beets before you are in for a treat! Beets would take the longest to roast but they are great with carrots and sweet potatoes. Check out this recipe to try that. 


One Pan Meal #1: Chicken, Sweet potato, Brussel Sprouts


  • 2 chicken breast, skinless, boneless
  • chicken spice of your choice
  • 2 handfuls brussel sprouts, cleaned and cut in halves 
  • 1 medium sweet potato, peeled and cut into wedges 
  • 1-2 tbsp cornstarch 
  • 2 tbsp extra-virgin olive oil
  • salt and pepper, to taste
  • sweet potato spice options - cumin, cinnamon, cardamom, nutmeg, curry powder, paprika


Preheat oven to 400F. Line a large baking pan with parchment paper or nothing if you have a good non-stick pan. In one bowl, toss brussels sprouts with a little olive oil, salt & pepper to coat. In a second bowl, toss sweet potato wedges with cornstarch to lightly coat, salt then olive oil and spices of your choice. Spread veggies evenly on the pan and put in the oven. Depending on the size of your chicken breast, you may want to add chicken 5-10 minutes into cooking, it should take 18-20 minutes per 1.5in. Sprinkle chicken with chosen spice. After 15 minutes, flip veggies. They should be lightly browned on one side. Roast for another 10-15 minutes until tender and crispy and chicken in cooked through. Voila! 


One Pan Meal #2: Salmon, Carrots, Asparagus 


  • 2 salmon fillet, skin on or off
  • 2 large carrots, peeled and cut into large rounds 
  • 1 bunch asparagus 
  • salt and pepper
  • 1-2 tbsp olive oil 
  • 1-2 tbsp balsamic reduction (homemade or store-bought) OR dried/fresh rosemary for salmon


Preheat oven to 400F. Line a large baking pan with parchment paper or nothing if you have a good non-stick pan. In one bowl, toss carrots with a little olive oil, salt & pepper to coat. Evenly spread asparagus on the pan and roll with a little olive oil, salt and pepper. Add carrots and salmon to pan and drizzle a little olive oil over salmon and season with salt and pepper. Roast for 15-20 minutes depending on thickness of salmon. Asparagus should be slightly browned but not faded in colour, carrots should be slightly softened and salmon should be flaky. Add to plate and drizzle asparagus and salmon with balsamic reduction. Voila! 

In health & happiness,

Dr. Karen