Frittata for Any Diet – Gluten-Free, Vegan, Low-Carb, Keto, Whole30 and More. Frittata means fried in Italian. Let’s make top-quality Frittata, an egg-based enriched with yam and other healthy ingredients, such as mixed peppers, tomatoes, onion, hot dog, herbs and seasonings!
Perfect for breakfast or brunch, this simple, savory egg dish is a delicious and nutritious way to satisfy your craving for a warm and comforting meal. This dish pairs well with any drink or juice of your choice!
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Are you looking for a delicious, easy-to-make, nutritious meal that can satisfy the appetites of your family and friends? Look no further than the frittata!
How to Make Yam and Egg Frittata
What if we told you that a delicious and nutritious breakfast could be made in under 30 minutes? With a frittata, you can do just that! Discover just how simple and satisfying making a frittata can be.
Ingredients
Yam
Yams tend to be sweet and earthy in flavor without starch. Once cooked, it becomes soft and tender. Boil or fry these to bring out their true goodness.
Healthify Me says yams are great for hormonal imbalance, cancer prevention, digestion, and more! I also have an effective yam storage hack for you to try.
Eggs
Of course, you cannot have frittatas without eggs! These will surely be the foundation of the entire dish. Eggs also bind the dish together and provide moisture for the rest of the ingredients.
For more egg recipes, I suggest making Scotch Eggs, Egg Rolls, and Egg Mayo Sandwich!
Chicken hotdogs
If you’re a meat lover, then use chicken hot dogs for a smokey, meaty, and juicy touch to the recipe. It’s also a great option to add if you plan on serving this dish to kids.
My kids’ favorite sausage recipes include Sausage Rolls, Bread Pizza, and Breakfast Omelets!
Tomatoes
Tomatoes are essential for giving the frittata a sweet and tangy flavor. These can also soften as they cook, making them extra savory once added to the dish.
Use leftover tomatoes to make Pizza Sauce to pair with the frittata!
Mixed bell peppers
This recipe combines yellow, red, and green bell peppers. The red and yellow ones are mildly sweet. Meanwhile, the green ones have a touch of earthiness to balance the sweetness.
Whenever you make Leftover Fried Rice, add bell peppers for extra flavor and color!
Red onion
Use a red onion for the food’s fragrant, pungent, and crunchy quality. It certainly pairs well with the tomatoes for a balanced flavor. The onion can also improve the texture of the frittata.
Red onions are also best used for Chicken Pizza and Tortilla Wrap!
Seasoning
I highly recommend using mixed herbs, chicken stock cubes, curry powder, and sea salt for the seasoning. Moreover, use these in adequate amounts to make tremendous changes to the dish.
Sunflower oil
Sunflower oil is perfect for high-heat cooking. In addition, it helps preserve the nutrients of the ingredients. This adds an enriched and refined flavor to the dish.
Now that you have the ingredients sorted out, let’s get cooking!
Directions
Steam the yam
- Slice and peel the yam into large chunks or cubes using a knife.
- Then, boil water in a pot.
- Place the steaming basket inside.
- Let the yam slices cook for a few minutes.
- Check for doneness by piercing it with a fork.
- Drain the water and set it aside.
Prepare the ingredients
- Chop the onions, tomatoes, and mixed bell peppers.
- Season them with mixed herbs, curry powder, sea salt, and stock cube.
- Then, saute them in the oil for 3 minutes.
- Set these aside and save the oil for later.
- Mix the eggs, chicken hot dogs, sauteed vegetables, and steamed yam in a large bowl using a spatula.
Cook the frittata
- Reheat the leftover oil in a frying pan.
- Fry mixture over medium-low heat.
- To cook the other side, place a plate on the pan and flip it over.
- Slide the frittata back into the pan to fry.
Indeed, a frittata does not get easier, healthier, and tastier than this! It is the perfect healthy recipe for breakfast meals. Try it tomorrow and find out how delicious it is!
Tips
How to Select and Store Fresh Ingredients
Yam
Selection. Opt for a yam that feels firm to the touch. Its barklike texture is normal, but it should not have bruises or cracks.
Storage. Room temperature yam can last up to a week. Slice, peel, and pre-freeze the yam to store it in the freezer indefinitely.
Tomato
Selection. Choose plump, shiny, and vibrant tomatoes that feel heavy for their size. They should also be free from discoloration and soft spots.
Storage. Leave unripe tomatoes on the counter. However, you could refrigerate ripe tomatoes to last for two weeks.
Bell peppers
Selection. Go for bell peppers with shiny, smooth, and brightly colored skin. They should yield to a bit of pressure. Also, the stems must be attached.
Storage. Put the bell peppers in resealable bags and refrigerate for up to a week.
Red Onion
Selection. The onion should be firm to the touch without any soft spots. The skin must also be unbruised and vibrantly colored.
Storage. According to The Produce Moms, you can easily store red onions at room temperature. Sliced onions are best placed in airtight containers and refrigerated.
How to Store Hotdogs
- Unopened hotdog packages can last up to two weeks in the fridge.
- Once opened, refrigerate them in airtight containers or resealable bags.
- Make sure to use opened and refrigerated hotdogs as soon as possible.
- Alternatively, you can package the hotdogs in freezer bags and freeze them for up to several weeks.
- Once it becomes slimy and unpleasant in smell, discard them immediately.
Yam and Egg Frittata Variations
This meal is highly customizable to your liking. You can add or omit ingredients depending on your choice. For instance, try adding cream and cheese to enrich its texture and flavor.
Aside from the vegetables, you may opt for spinach, broccoli, asparagus, zucchini, and more. I suggest bacon, shredded leftover chicken, or ham as a substitute for hotdogs.
If you plan on preparing this dish for a crowd, try my easy Oven-Baked frittata!
Recommended Tools
- Frying pan: Cook the frittata on a non-stick pan to retain the shape.
- Steaming basket: Use this to pre-cook the yam before use.
- Pot: Boil water in a pot to steam.
- Knife: Slice the ingredients using a knife.
- Wooden spatula: Stir and saute the dish with a wooden spatula.
- Bowl: Prepare the ingredients in a bowl.
- Fork: Check the yam for doneness with a fork.
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How to Serve Yam and Egg Frittata
This dish is best served in the morning to pump your body with energy and nutrients for the day. In fact, you can have the leftovers for lunch or dinner as well. It can also be consumed hot or at room temperature.
Here are some of the best side dishes for this recipe:
- Air Fryer Roasted Plantains
- Leftover Fried Rice
- Bulgur Wheat
- Fruit Salad
- Coleslaw
- Chicken Broccoli
- Protein Beans
You can also enjoy this dish with flavorful and healthy drinks:
Storage Tips
- At room temperature: Make sure to consume this within 2 hours.
Frequently Asked Questions
Is a frittata just an omelet?
No, a frittata is not an omelette. The frittata batter is usually whisked vigorously for a thicker consistency. On the other hand, an omelet is a lightly beaten egg cooked after beating.
Are frittatas and omelletes the same?
No, they are not the same. Frittatas are slow-cooked on low heat, and omelets are fried on high heat. Also, the other ingredients are mixed into the eggs before frying in frittatas.
How can you tell if the frittata is cooked?
You’ll notice that it will have golden edges, and the center is halfway cooked. At this point, you can flip it over to cook the other side.
Yam Frittata
Ingredients
For the yam
- 1 slice yam (½ yam slice used)
- 1 cup water
- 1 pinch sea salt
For the frittata
- 5 eggs
- 2 hot dogs (chicken)
- ½ tomato
- ½ red bell pepper
- ½ green bell pepper
- ½ yellow bell pepper
- 1 red onion (small-sized)
- ¼ cup sunflower oil
- 1 tsp mixed herbs
- 1 tsp curry powder
- 1 stock cube (chicken)
- 1 pinch sea salt
- ½ slice cooked yam slice (diced)
Instructions
- Prepare the yam. Slice and peel the yam into large chunks or cubes. Then, boil water in a pot, place the steaming basket inside, and let the yam slices cook for a few minutes. Check for doneness by piercing it with a fork. Drain the water and set it aside.
- Saute the ingredients. Chop the onions, tomatoes, and mixed bell peppers. Season them with mixed herbs, curry powder, sea salt, and stock cube. Then, saute them in the oil for 3 minutes. Set these aside and save the oil for later.
- Combine them with the eggs. In a large bowl, add eggs, chicken hot dogs, sauteed vegetables, and steamed yam. Mix them thoroughly.
- Fry the frittata. Reheat the oil from the sauteed vegetables and fry the egg mixture over medium low heat. To cook the other side, place a plate on the pan and flip it over. Slide the frittata back into the pan to fry. Finally, transfer it onto a plate and you have your Yam and Egg Frittata!
Video
Nutrition
