Caramelized Onion and Pear Frittata | Nutrition Stripped
Eat Well Mar. 1. 2021

Caramelized Onion and Pear Fruit Frittata

Mar. 1. 2021
McKel Hill Kooienga, MS, RDN, LDN

McKel Hill Kooienga, MS, RDN, LDN

Founder of Nutrition Stripped and the Mindful Nutrition Method™

This Caramelized Onion and Pear Fruit Frittata combines the sweet and savory flavors of sweet caramelized onion, pear, and protein-rich eggs.

How often do you sit down to eat breakfast at the table, giving yourself time to enjoy the meal?

Mornings can often be so busy and rushed, but this fruit frittata is your reminder to carve out a few extra minutes to sit down, enjoy your breakfast, and give yourself a few minutes to wake up and start your day with the nourishment you need.

The best part about this recipe is that it reheats well, so even if you don’t have time to cook it fresh in the morning, you can prepare it ahead and still be able to sit and enjoy it.

Using the Foundational Five to Make This Sweet and Savory Fruit Frittata

A Foundational Five Nourish Meal is any meal that contains all 5 elements within our Foundational Five system: non-starchy carbohydrates, starchy carbohydrates, healthy fat, protein, and the Flavor Factor.

The Foundational Five supports you in nourishing your physical body so you can learn what to eat, which is the first step in mindful eating. The remainder is knowing how to eat and to experience your food positively.

By including these five elements as part of each meal, you’re supporting your physical body on a cellular level, ensuring you’re consuming the nutrients you need to have a sharp focus, calm digestion, lasting energy, sound sleep, and vibrant long-term health.

Here are the following Foundational Five Elements in this fruit frittata (as always, you’re encouraged to make this your own by adjusting to your unique preferences within the guidelines of the Foundational Five):

1 • Non-starchy Carbohydrates

  • Sweet onion
  • Optional: serve with a green juice for additional non-starchy carbohydrates

2 • Starchy or Sugary Carbohydrates

  • Pear

3 • Healthy Fat

  • Eggs
  • Olive oil
  • Unsweetened plain almond milk

4 • Protein

  • Eggs

5 • Flavor Factor

  • Nutritional yeast
  • Salt
  • Pepper


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 the brand), and it’s a “complete” protein.

Thanks to its strong flavor, it’s a great cheesy substitute without using any dairy.

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.

When purchasing animal-based proteins, be sure to look for the sources that are the most conscious and high-quality sources possible — both for your wellbeing and the wellbeing of the animals and planet. Read our guide on How to Be More Conscious When Shopping for Animal Proteins.


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


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 for 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!

When you make this recipe, be sure to let us know! Share your image on Instagram by tagging @nutritionstripped!

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