Step-by-Step Guide to Making a Frittata Roll-Up!

Posted 8 years ago in Cooking

Breakfast is essential for weight loss.  It literally kicks your metabolism into gear, and tells your body to start burning….and burning is a good thing when it comes to weight loss. It also keeps you from craving processed carbohydrate late at night. It keeps you from overeating later in the day.

Many of us (so I’ve heard) need more ideas for breakfast. This is one I came up with that is quick, easy, & gives you 13 grams of energizing protein, 1.5 grams of filling fiber, and 3 grams of healthy fats. Oh! And 130 calories. Plus, it pulls in some veggies into breakfast. More vegetables are always a good thing.

Frittata Roll Up Beauty Shot 3

Here’s how to do it!

In a nonstick pan with a dab or coconut oil, sauté 1/4 of a sweet onion, just until it gets slightly browned on the edges. The browning is what gives it tons of flavor, and the caramelization makes it slightly sweet, losing the strong-onion punch. Then throw in an equal amount of fresh-rinsed kale. What I love about this is that it’s so versatile – if you don’t have kale, you could use spinach, mushrooms, or bell pepper. Press the kale down a bit, and the water leftover from the rinsing will steam the kale and make it tender. Move the kale & onions around so they are equally spread out over the pan:

Frittata Roll Up Onions Sauteed

Then, whisk an egg & an egg white in a mug. If someone tries to tell you the yolk is bad, just kindly disagree & try not to judge them for listening to government-based nutrition science from the 80s (wink, wink). That yolk is filled with a host of B vitamins that your nervous system needs! (I call B Vitamins “Energy Vitamins”.) Then pour those eggs it into the pan, quickly swirling it around so that the bottom of the pan is coated with a very thin layer of the egg.

Turn that heat to LOW before pouring!

Frittata Roll Up Egg Pour

Your Frittata Roll Up will look something like this:

Frittata Roll Up Eggs Cooking

Cover your pan with the lid….or plate….which is what I usually choose to do because my lids are missing! I never want my kitchen to be about cooking perfectly nor having all the perfect tools, so a plate it is…

Frittata Roll Up Cover

Remove that plate, and let your flat Frittata Roll Up set 5 minutes. This is a perfect time to brew some coffee. There’s always time for coffee 🙂

Now it will be cooled enough to add in shaved Parmesan cheese down the middle. (Avocado fans: small scoops of avocado down the middle are out of this world!)


Roll it like a burrito!

Frittata Roll Up In Action

Eat it on a plate, or I often find myself wrapping a paper towel or parchment paper around it & eating it on the run.

Frittata Roll Up Kale & Onion

I know we aren’t supposed to do that…nourishment is best consumed more mindfully, but, this is about real-world solutions! ….and this is a super-nutritious way to start the day. The full recipe is here. And a video is here!

My other favorite is using bell pepper in place of the kale, and then filling it with avocado. If you make this, take a photo & post it! I would love to see. And make it a great day! I hope it is the best for you.

Frittata Roll Up Beauty Shot 2