Our Go To Cast Iron Egg Frittata

A Nourishing Breakfast or Brunch Staple

At Evol.v Chiropractic, we believe food is foundational. What you eat first thing in the day sets the tone for your nervous system, energy, blood sugar, and focus. This egg frittata is one of our real life go to meals. It is simple, grounding, nutrient dense, and incredibly flexible depending on what is in season or already in your fridge.

This is the kind of breakfast or brunch that feeds a family, supports an active lifestyle, and leaves you feeling satisfied instead of sluggish. Bonus points because it stores well, reheats easily, and makes mornings smoother.

Why We Love This Frittata

This recipe checks a lot of Evol.v boxes:

• Protein rich to support muscle, metabolism, and nervous system health

• Loaded with vegetables for micronutrients and fiber

• Made with whole, organic ingredients whenever possible

• Cooked in cast iron which is durable and oven safe

• Simple enough for busy mornings and elegant enough for brunch

Equipment Needed

• 14 inch cast iron pan or all stainless steel pan

Important note: This dish goes into the oven, so nonstick pans are not recommended.

Non Negotiable Ingredients

These ingredients form the foundation of the recipe:

• 8 to 10 eggs

• 1 to 2 potatoes, any variety you love, sliced into thin circles or half circles

• Half of a yellow, white, or red onion, chopped

• Chopped cheese such as cheddar, goat cheese, feta, or your favorite

• Butter for cooking

• Salt

• Pepper

• Curry powder

Optional Add Ins Used For This Version

Feel free to customize based on season and taste. Best to use a maximum of 4 other ingredients so as not to overwhelm the frittata.

• Half a red bell pepper, chopped

• A generous handful of chopped shiitake mushrooms

• A generous handful of chopped baby spinach

Instructions

1. Preheat oven to 375 degrees

2. In a bowl, beat the eggs and season with salt, pepper, and curry powder to taste. Set aside.

3. Heat your cast iron pan on medium heat. Add butter to generously coat the pan.

4. Add potato slices and a small splash of water. Cover the pan and steam potatoes for about 5 minutes.

5. Add chopped onion and cook for another 5 minutes.

6. Add bell peppers and mushrooms and cook for an additional 5 minutes.

7. Add spinach and allow it to wilt.

8. Pour the seasoned beaten eggs evenly over the vegetables and sprinkle cheese across the top.

9. Leave uncovered on medium heat for about 5 minutes to allow the base to set.

10. Transfer the pan uncovered into the oven and cook for an additional 5 minutes.

11. The frittata is finished when the top looks fully set and cooked.

12. Optional: Broil for 1 minute for a lightly crisped top.

13. Remove from oven and let rest for 5 minutes before slicing.

    
    

How To Serve

Slice just like a pie. Serves 6 to 8 portions depending on slice size.

Pairs beautifully with:

• Fresh fruit

• A simple arugula salad

• Fermented vegetables

• Sourdough or gluten free toast

Storage and Reheating

This frittata stores well in the fridge for several days and reheats easily. It is perfect for meal prep, busy mornings, or a quick protein rich lunch.

The Evol.v Perspective

Nourishment is not about perfection. It is about consistency. Meals like this support a more regulated nervous system, steady energy, and a body that feels resilient instead of depleted.

Eat food that fuels your evolution.Cook with intention.Choose organic whenever possible.

This is how we Evol.v.