Plantain Frittata: A Delicious and Nutritious Twist to Breakfast

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Everyday Culinary Delights👩‍🍳

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Imagine waking up on a weekend morning, craving something warm, filling, and packed with flavor. You walk into your kitchen and decide it’s the perfect day to make a plantain frittata. This vibrant dish isn’t just visually appealing; it’s a symphony of tastes and textures with sweet plantains, savory vegetables, and perfectly seasoned eggs. Whether you’re cooking for your family or preparing a wholesome brunch for friends, this plantain frittata recipe will make you a star in the kitchen.

In this guide, you’ll learn everything you need to know about making the perfect plantain frittata, from selecting ingredients to mastering the technique, all while packing in nutrition and flavor.

Why You’ll Love This Plantain Frittata Recipe

  • Sweet and savory combo: The plantains provide a natural sweetness that complements the savory eggs and veggies.
  • Easy to customize: You can add or swap ingredients to suit your taste or dietary needs.
  • Nutrient-packed: This dish is loaded with vitamins, minerals, protein, and healthy fats to start your day right.
  • Visually stunning: The layered plantains on top give the frittata an impressive look that’s Instagram-worthy.

Ingredients at a Glance

To make this dish effortless, here’s a table summarizing everything you’ll need:

IngredientAmount
Large eggs3
Olive oil2 tablespoons + 1 tsp
Red, green, yellow bell pepper (diced)1/2 of each
Scallions (thinly sliced)3
Roma tomatoes (diced)2
Baby spinach1/2 cup
Sea salt1 teaspoon (divided)
Black pepper1 teaspoon (divided)
Ripe yellow plantains (sliced into 1cm rounds)2 small
Fresh rosemary (minced)1 tablespoon
Dried red chili flakesOptional, to serve

Step-by-Step Recipe Guide for the Perfect Plantain Frittata

1. Preheat Your Oven

Before you get started, set your oven to 400°F (200°C). A properly preheated oven ensures your frittata cooks evenly and develops that irresistible golden crust on top.

2. Beat the Eggs

Crack three large eggs into a medium bowl. Using a whisk, beat them until the yolks and whites are fully combined and frothy. This step ensures a light, fluffy texture in the frittata. Set the bowl aside.

3. Prepare the Vegetables

Heat 2 tablespoons of olive oil in a cast-iron skillet over medium heat. Once the oil is hot:

  • Add the diced bell peppers, scallions, and tomatoes. Sauté for 1–2 minutes until the peppers are vibrant and slightly tender.
  • Toss in the baby spinach and cook until it wilts, about 1 minute.

Season the mixture with 1/2 teaspoon of sea salt and 1/2 teaspoon of black pepper for a flavor boost.

4. Assemble the Frittata

  • Pour the whisked eggs into the skillet over the sautéed vegetables.
  • Arrange the plantain slices in a circular pattern on top of the eggs, overlapping slightly to create a beautiful layer.
  • Drizzle 1 teaspoon of olive oil over the plantains for a golden, crispy finish.
  • Sprinkle the remaining sea salt, black pepper, and minced fresh rosemary over the top.

5. Bake the Frittata

Transfer the skillet to the preheated oven and bake for 15 minutes. You’ll know it’s done when the eggs have risen, the plantains are golden, and the edges are slightly crisp.

6. Serve and Enjoy

Let the frittata cool for 5 minutes before slicing it into quarters. Serve two quarters per person, garnished with a pinch of dried red chili flakes for a bit of heat. Pair it with a crisp green salad or avocado slices for a complete meal.

Tips for Perfecting Your Plantain Frittata

  • Use ripe plantains: The yellow plantains with black spots are sweeter and caramelize beautifully in the oven.
  • Non-stick pan or cast iron: Use a cast-iron skillet for even cooking and a seamless transfer from stove to oven.
  • Layer evenly: Overlapping the plantains in a pattern not only makes the dish look gorgeous but also ensures every bite has the perfect blend of sweetness and savoriness.

Nutritional Benefits of Plantain Frittata

This recipe isn’t just delicious—it’s packed with nutrients. Here’s a breakdown of the key health benefits:

NutrientBenefits
Protein (eggs)Builds muscle and keeps you full longer.
Vitamin C (bell peppers, tomatoes)Boosts your immune system.
Fiber (plantains, spinach)Aids digestion and supports gut health.
Healthy fats (olive oil)Improves heart health and provides energy.

Variations and Add-Ins

Want to make this recipe your own? Try these creative variations:

  • Cheesy twist: Add shredded mozzarella or feta cheese for extra creaminess.
  • Meat lover’s version: Include diced cooked bacon, sausage, or shredded chicken.
  • Spice it up: Incorporate jalapeños or extra chili flakes for heat.
  • Vegan alternative: Use tofu scramble and coconut cream instead of eggs.

Frequently Asked Questions (FAQs)

1. Can I make plantain frittata ahead of time?

Yes! You can prepare the frittata in advance and store it in an airtight container in the fridge for up to 3 days. Simply reheat it in the oven or microwave before serving.

2. Can I freeze leftover plantain frittata?

Absolutely. Wrap the cooled frittata tightly in plastic wrap and store it in a freezer-safe bag for up to 2 months. Thaw overnight in the fridge before reheating.

3. What can I serve with plantain frittata?

This dish pairs well with fresh greens, avocado slices, or a side of roasted sweet potatoes.

4. Can I use green plantains instead of ripe ones?

Green plantains are starchy and less sweet, so they’ll give the dish a different texture and taste. If you prefer sweetness, stick with ripe yellow plantains.

5. Do I need a cast-iron pan?

A cast-iron pan works best, but you can use any oven-safe skillet. Just ensure it’s non-stick to avoid sticking.

6. How can I make this recipe lower in calories?

Use egg whites instead of whole eggs and reduce the amount of olive oil slightly.

Closing Thoughts: Make Your Breakfast Unforgettable

There’s no better way to elevate your breakfast game than with this stunning plantain frittata. It’s easy to make, packed with bold flavors, and versatile enough to suit any occasion. Whether you’re serving it at a cozy family brunch or enjoying it solo with your morning coffee, this dish is bound to impress.

Ready to give it a try? Gather your ingredients and make your first plantain frittata today! Your taste buds will thank you.

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Plantain Frittata: A Delicious and Nutritious Twist to Breakfast


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  • Author: Emma
  • Total Time: 30 minutes
  • Yield: Serves 4

Description

A vibrant and flavorful breakfast, this plantain frittata combines the natural sweetness of ripe plantains with savory vegetables and seasoned eggs. Perfect for brunch or a wholesome morning meal, it’s easy to customize and guaranteed to impress.


Ingredients

  • 3 large eggs
  • 2 tablespoons + 1 teaspoon olive oil
  • 1/2 red bell pepper, diced
  • 1/2 green bell pepper, diced
  • 1/2 yellow bell pepper, diced
  • 3 scallions, thinly sliced
  • 2 Roma tomatoes, diced
  • 1/2 cup baby spinach
  • 2 small ripe yellow plantains, sliced into 1cm rounds
  • 1 teaspoon sea salt, divided
  • 1 teaspoon black pepper, divided
  • 1 tablespoon fresh rosemary, minced
  • Dried red chili flakes (optional, for garnish)

Instructions

  1. Preheat Oven
    Preheat your oven to 400°F (200°C).
  2. Prepare the Eggs
    Crack eggs into a medium bowl and whisk until frothy. Set aside.
  3. Sauté Vegetables
    Heat 2 tablespoons of olive oil in a cast-iron skillet over medium heat. Add bell peppers, scallions, and tomatoes. Cook for 1–2 minutes, then stir in baby spinach until wilted. Season with 1/2 teaspoon sea salt and 1/2 teaspoon black pepper.
  4. Assemble Frittata
    Pour whisked eggs over the vegetable mixture in the skillet. Arrange plantain slices on top in a circular pattern. Drizzle 1 teaspoon olive oil over plantains and sprinkle with remaining sea salt, black pepper, and minced rosemary.
  5. Bake
    Transfer skillet to the preheated oven and bake for 15 minutes, or until eggs are set, and plantains are golden.
  6. Serve
    Let the frittata cool for 5 minutes before slicing. Serve garnished with dried red chili flakes if desired.

Notes

  • Use ripe yellow plantains with black spots for optimal sweetness.
  • A cast-iron skillet works best for even cooking and oven transfer.
  • Customize with your choice of veggies, spices, or protein.
  • Prep Time: 10 minutes
  • Cook Time: 20 minutes
  • Category: Breakfast/Brunch
  • Method: Baking
  • Cuisine: Fusion

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