Wholesome Red Veggie Frittata

Wholesome Red Veggie Frittata

Welcome to our recipe blog, where we bring you a delightful dish that combines the goodness of red veggies with the benefits of MCT. Our Wholesome Red Veggie Frittata is a perfect choice for a healthy and delicious breakfast, lunch, or dinner. Packed with flavor and easy to make, this frittata will surely become a favorite in your household.


  • 1 tablespoon olive oil
  • 1 red bell pepper, thinly sliced
  • 1 medium red onion, thinly sliced
  • Salt and pepper to taste
  • 6 large eggs
  • 2 spoons of MCT Powder
  • 1/2 teaspoon Italian seasoning
  • Optional garnishes: pickled red onions, chili peppers


  1. Preheat your oven to 375°F (190°C). Grease a 9-inch (23 cm) oven-safe skillet or baking dish with olive oil.
  2. Heat the olive oil in a skillet over medium heat. Add the red bell pepper, red onion, salt, and pepper. Sauté until the veggies become tender and slightly caramelized, about 5-7 minutes. Set aside.
  3. In a bowl, whisk together the eggs, MCT oil powder, salt, pepper, and Italian seasoning until well combined.
  4. Return the skillet with the sautéed veggies to the stovetop. Pour the egg mixture over the veggies and stir gently to distribute them evenly.
  5. Cook the frittata on medium heat for about 3-4 minutes, or until the edges start to set.
  6. Bake for 15-20 minutes. Check if the frittata is cooked. Look for a golden brown top.
  7. Remove the frittata from the oven and let it cool for a few minutes. Garnish with pickled red onions and chili peppers if desired.
  8. Slice the frittata into wedges and serve warm as a delicious and nutritious meal.

Note: The recipe serves approximately 4-6 people, depending on portion sizes.

Serving Suggestions:

This Wholesome Red Veggie Frittata can be served as a standalone meal or accompanied by side dishes like a fresh green salad or roasted potatoes. For an added zing, garnish with pickled red onions or sprinkle some chili peppers on top.

Health Benefits:

Certainly! Here are the health benefits of the key ingredients in the Wholesome Red Veggie Frittata:

  1. Red Bell Pepper:
  • Rich in antioxidants: Red bell peppers have antioxidants like carotenoids that protect cells from damage caused by free radicals.
  • Boosts immune system: Red bell peppers are rich in vitamin C. This vitamin helps the body fight infections and diseases. It also strengthens the immune system.
  1. Red Onion:
  • Anti-inflammatory properties: Red onions contain compounds that possess anti-inflammatory properties, which may help reduce inflammation in the body.
  • Heart health: They have quercetin, which helps the heart by lowering the chance of heart disease.
  • Digestive health: Red onions have fibers that help good gut bacteria grow, which keeps your digestion healthy.
  1. MCT Oil Powder:
  • MCT are easily digested and quickly converted into energy. It is an instant fuel source.
  • It can help you feel full for a longer time and support your weight loss goal.
  • MCT powder contains acacia fiber (prebiotics) will promote balanced GUT microbial flora thereby supporting the GUT-Brain axis.
  1. Eggs:
  • Eggs are a complete protein that is good for muscle repair and growth.
  • They contain important nutrients like vitamin B12, selenium, choline, and biotin, which are essential for brain health, metabolism, and cell function.
  • Eggs contain lutein and zeaxanthin, antioxidants that protect your eyes from damage and may reduce your risk of AMD.

Variations and Tips:

Feel free to customize your frittata by adding other veggies or herbs of your choice. You can experiment with different seasonings like smoked paprika or herbs like thyme or basil. For a crustless quiche variation, you can use a pie dish instead of a skillet. Remember to adjust the cooking time accordingly.

To pickle your own red onions, simply combine thinly sliced onions with apple cider vinegar, salt, and a touch of sweetener. Let it sit for a few hours or overnight in the refrigerator, and you'll have tangy, flavorful pickled onions to enhance your frittata.


Enjoy the delicious flavors and health benefits of our Wholesome Red Veggie Frittata. This simple and satisfying dish is perfect for any time of day and can be easily customized to suit your taste preferences. Get creative in the kitchen and explore the versatility of this wholesome frittata recipe!

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