Baked Mexican Frittata with Beans, gluten-free
This Baked Mexican Frittata with Beans can be more than just a great breakfast or brunch. It's a quick and easy one-tray bake, gluten-free meal for lunch or dinner and an excellent way to meal prep for the week as a healthy and hearty meal on the go! It's rich in protein, fibre, and especially vitamins and minerals.
What is a Frittata?
A frittata is an egg-based Italian dish, where the eggs are whisked, added to a frying pan, and slowly cooked. The frittata is flipped over and then finished under the grill to set. There are many variations of frittata, including adding vegetables, cheese, and protein. As a healthier option to frying, some frittatas are baked, as is in this recipe (though this is not done traditionally).
Watch How to Make It
Why make this Baked Mexican Frittata?
Easy and quick to make as it only needs 10 minutes to preparation
It's an all-in-one tray bake recipe
Simple straight forward ingredients: nothing fancy or fussy
Healthy, nutritious, and suits a gluten-free, vegetarian, and grain-free diet
It can be served for breakfast, lunch, or dinner.
It's a great MEAL PREP option. It stays well in the refrigerator for up to 3 days.
Helpful Tips
Customise your choice of vegetables
A few vegetable swaps or add-ins can customise your frittata to suit your tastebuds. Some of these include red capsicum, zucchini, green beans, mushroom, asparagus, canned corn, and peas, plus, the black beans can be swapped with red kidney beans or pinto beans.
Use quality eggs
If possible, use the best eggs you can afford. Local, organic and/or pasteurised and free range have exceptional clean flavour and are high in vitamins and minerals.
Season well
Don't be afraid to season the frittata well. There are only a few ingredients and seasoning is essential. Think how much salt and pepper you would add to one fried egg and times that by eight.
Add yoghurt for a creamier frittata
Some people prefer a frittata similar in texture to an omelette which means no yoghurt is added. However, if you prefer a creamy texture, I suggest adding a tablespoon of Greek or natural yoghurt to the mixture. Simply add a dollop and using a fork, swirl it through, in and among the eggs.
Other Breakfast Ideas
Baked Mexican Frittata with Beans
Serves 4
Prep 10 minutes
Cook 35 minutes
Rectangular pan 20x25cm (approx.)
INGREDIENTS
Frittata:
2 tablespoons extra virgin olive oil
8 large eggs
1 small red onion, sliced
1 green capsicum, diced
16 cherry or mini grape tomatoes, sliced in half
400g can of organic black beans, rinsed and drained
12 cherry bocconcini, pulled in half
1 heaped tablespoon of parmesan cheese
1 teaspoon garlic granules or 1 large garlic clove minced
Sea salt and pepper
Optional Toppings:
1 large avocado, sliced
¼ cup parsley leaves or coriander leaves
Lime wedges
Chilli flakes
Choose to serve with:
Toasted bread
Fragrant Rice
Quinoa
Green Salad
INSTRUCTIONS
1. Preheat the oven to 200°C fan forced / 220°C conventional oven / 425° and brush with olive oil on the rectangular pan.
2. Crack the eggs directly into the pan and then top with the onion, capsicum, tomatoes, garlic and beans. Season generously. Give everything a good stir to combine.
3. Top the mixture with pulled pieces of bocconcini and a generous sprinkling of parmesan cheese.
4. Bake uncovered for 35 minutes or until the frittata is set.
5. Allow sitting for 5 minutes before slicing to serve.
6. Top with slices of avocado, parsley, a squeeze of lime and a drizzle of extra virgin olive oil.
Have you tried this recipe?
Share it with me at @createcookshare so I can admire your masterpiece!
Recipe and Photography by Margaret Pahos for @CreateCookShare
