Breakfast On The Run


20 Nov Breakfast On The Run

My usual breakfast of choice is eggs of some sort. I am fortunate enough to have some friends with chickens…. who in exchange for me supplying them with occasional left overs from testing,  keep me in constant supply of the most delicious eggs, it is a good trade!!

Generally it is a poached egg served on a slice of whole grain toast with a wedge of avocado, or perhaps served on top of some wilted greens with sliced tomato…yum! The only thing is, life of late has been a little pear. Not pear in a life is really bad way, but pear in a there are not enough hours in the god damn day way. To top it off, I moved house last week… as I said pear.

Now I am not usually an advocate for eating meals on the run, in fact I am strongly against it and it goes against all nutrition advice I usually give. I am also a full time working single mother and a realist. So in my current state of craziness I had to think of some ways to still eat a nutritious breakfast but literally have it ready in seconds.

I love a good smoothie, but I have issues with drinking my breakfast, it just doesn’t seem right. Completely irrational I know, but for me they are between meal or post run snacks – first thing in the morning I need to chew my food, so a smoothie was not the solution. And my beautiful farm eggs were piling up.

The answer….frittata of course. They literally take minutes to whip up, you can jam pack them with all sorts of veggies left over in your crisper, can be made on Sunday evening, then cut into pieces and kept in the fridge ready for an instant meal.

Frittata is also an incredibly nutritious breakfast choice – with the protein of the eggs and cheese, then the vitamins, minerals and dietary fibre of the veggies, frittata will keep you fuelled and nourished all morning long. Even better it is delicious eaten warm or cold, and if necessity dictates, can be eaten cold, in your hands. I will note that most mornings I did manage to at least warm it in the microwave for 20 seconds, but not always.

Another thing I love about the frittata is you don’t have to go shopping for any of the ingredients, as shopping also goes out the window when you are stupidly busy. I can always scrape together some veggies from the crisper and some sort of cheese to add, whether it be ricotta, Parmesan, cheddar, feta or goats….what ever you have.

My version used kale, only because I had a bunch of it starting to wilt in the fridge, but feel free to use any veg you like. Grated zucchini, carrot, sweet potato, corn kernels, chopped capsicums, sliced mushrooms, spinach or even sliced bok choy all work equally as well.

I do find that some finely grated lemon zest and/or chopped fresh herbs really adds a big flavour kick to your frittata so worth the effort if you have some on hand. The lemon cuts through the creaminess of the eggs and is the perfect match to salty cheese such as feta. I also added some chopped ham, but is just as good without, or you could also try some smoked salmon or even tinned tuna.

Finally and possibly most importantly, if you have a week that is truly crazy, you can quite feasibly and legitimately (and yes I did) eat frittata for breakfast, lunch and dinner. As I said… pear!

Kale, feta & lemon frittata
Prep time
Cook time
Total time
Recipe type: Light meal
Serves: 6
  • 1 tablespoon olive oil
  • 1 large onion, finely chopped
  • 2 garlic cloves, crushed
  • Finely grated zest of 1 lemon
  • 200g (about 1 large bunch) trimmed kale leaves, chopped
  • 10 large eggs
  • 60ml (1/4 cup) milk (or you can use sour cream)
  • 2 tablespoons chopped fresh chives
  • 2 tablespoons chopped fresh parsley
  • 70g creamy feta (such as Danish), crumbled
  • 75g leg ham, chopped (optional)
  • Baby spinach or rocket leaves, to serve (optional)
  1. Preheat oven to 180ºC or 160ºC fan forced, line a 20cm (base measurement) square baking tin with baking paper.
  2. Heat the olive oil in a large deep non-stick frying pan over medium heat. Cook the onion, stirring occasionally, until onion is softened. Add garlic and zest and cook, stirring, for 1 minute or until fragrant. Add kale and cook stirring, until kale is just wilted. Season with salt and pepper. Set aside to cool.
  3. Whisk the eggs, milk, herbs and ⅔ of the feta together in a large bowl. Add the cooked kale mixture and ham (if using), stir to combine. Transfer mixture to prepared tin, arrange kale evenly. Dot top with remaining feta.
  4. Bake for 30 minutes or until golden, puffed and set in the middle. Set aside to cool before cutting into squares.
Nutritional analysis does not include ham or baby spinach leaves to serve as these are optional.

You can use any combination of vegetables you like - spinach, grated carrot, pumpkin, sweet corn, sliced mushrooms or capsicum all work well.
Nutrition Information
Serving size: 6 Calories: 297 Fat: 13.4g Saturated fat: 4.4g Carbohydrates: 2.9g Sugar: 2.9g Sodium: 267mg Fiber: 1.6g Protein: 14.0g


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