Caramelized Onion and Pear Frittata | Nutrition Stripped
Eat Well Dec. 18. 2018
Breakfast

Caramelized Onion and Pear Frittata

Dec. 18. 2018
Breakfast
McKel (Hill) Kooienga, MS, RDN, LDN

McKel (Hill) Kooienga, MS, RDN, LDN

Dietitian, Founder

This Caramelized Onion and Pear Frittata is one of those meals you can make one of for the whole week.

Frittatas, in general, are one of the easiest recipes you can make with incredible amounts of flexibility.

You can add whatever leftover vegetables you have in the fridge, staple pantry ingredients, to spices you haven’t used in a while. The possibilities are endless when making a frittata.

This Caramelized Onion and Pear Frittata combines the sweet and savory flavors of sweet caramelized onion, pear, and protein-rich eggs. It makes for a great breakfast, quick lunch or dinner reheated, and even a meal on the go!

Plant-Based Protein:

That nutritional yeast? It’s a great source of plant-based protein —and B vitamins and fiber — in a very small volume. Just 2 tablespoons of nutritional yeast contain 8-10g protein (depending on brand), and it’s a “complete” protein.

Thanks to its strong flavor, it’s a great cheesy substitute without using any dairy. Read more about nutritional yeast here.

Animal-based Protein:

The average egg contains about 6-7g of high-quality protein. Both the egg white and yolk provide protein, though the egg whites contain mostly protein whereas the yolk contains mostly fat.

In addition, eggs are powerhouses when it comes to nutrients from calcium, vitamin A, D, E and K, folate, phosphorous, selenium, vitamin B5, B6 and B12, and zinc.

Antioxidants:

Onions, garlic, and olive oil are all known for their antioxidant properties. Garlic, particularly, provides a good source of the mineral selenium, which is an antioxidant great in fighting inflammation.

Olive oil is known for its high levels of Vitamin E and antioxidants, while also having anti-inflammatory properties.

The Recipe

Serves 6-8

Print

2 medium sweet onions, thinly sliced

2 tablespoons olive oil

1/2 teaspoon sea salt

8 whole eggs

1/3 cup unsweetened plain almond milk

1 tablespoon nutritional yeast

1/2 teaspoon sea salt

Black pepper

1/2 pear, thinly sliced

Preheat the oven to 350 degrees F.

Step 1

Carmelize onions: start by heating olive oil to medium heat in a large skillet, add the thinly sliced onion, sea salt, and black pepper. Continue to stir the onions to coat with the olive oil and the onions will start to “sweat” — do this for about 5 minutes. At this point, the onions are soft and will be translucent.

Reduce heat to medium-low and continue to cook onions about 15–20 minutes, they’ll start to turn golden brown. The edges will start to brown and the onions may stick to the pan, this is okay, just add a tablespoon or two of water to scrape up the caramelized bits (flavor!).

Continue this process until the red onions look as pictured, slightly purple, yet golden brown — about another 15 minutes of cooking — have reduced significantly. They’ll be sweet to smell and taste.

Step 2

While the onions are caramelizing, whisk the eggs together with salt, pepper, and nutritional yeast.

Step 3

In a serving pan that’s been greased with a little olive oil, I use the Le Creuset skillet, add the caramelized onions, then pour the whisked eggs on top.

Step 4

Bake for 10 minutes. Take the frittata out of the oven and then add the thinly sliced pear slivers on top. Arrange the pear with the presentation in mind, since this will be the top.

Step 5

Continue baking for 10 minutes or until the edges are golden brown.

Serve hot with greens or any other side dish component to make this a meal.

Have Leftovers? Here’s What To Do With Them:

As always, store in an airtight glass container that we recommend from the NS Shop, store in the fridge for up to 1 week.

Can’t wait to see you try it!

Did you know that you can submit your own photo of whatever recipe you make from NS? Scroll down to the bottom right and you’ll see a section for you to show off your creations from home!

Can’t wait to see how you make these and share your meal with me! Tag us on Instagram @nutritionstripped #nutritionstripped

NS Society


NS Society Monthly Class | Nutrition Stripped

NS Society Monthly: Vegetables and Bloating

NS Society

NS Society Monthly: Nutrient Dense Hacks

NS Society Monthly: Habits and Support

A monthly membership to support you in making healthy habits with monthly video classes and member perks exclusive to the NS Society® community — led by Dietitian and Founder of NS, McKel Hill, MS, RDN, LDN.

Join Now

Contribute

Share your thoughts on this topic or of the recipe you made.

Caramelized Onion and Pear Frittata | Nutrition Stripped
Submit Your Own