Baked Plantain Frittata aka plantain and eggs – A healthier and delicious take on fried plantains and eggs.
Not a big fan of potatoes? Love to eat breakfast? In search of something different and truly tasty? Then look no further, these baked plantains and eggs should be right up your alley. No one will ever guess that this nutritious, mouthwatering breakfast frittata is lighter! Plantain makes it hearty, and the eggs and veggies pile on color and wonderful flavor.
Fried plantain and egg is one of my favorite weekend breakfast. It is one of the many traditional breakfasts found throughout West Africa. I always look forward to eating it, still do.
But the high calories from frying plantains and eggs would always make me sluggish; not getting my motor running in every possible way.
So I came up with a reduced calorie alternative of this popular breakfast; a lighter version of this meal – baked with very little oil and still downright delicious, one that I can indulge in, and not have to worry about the size of my hips.
In this recipe, it is best to use ripe plantains, slice and bake them to make the fritta. You may opt to add or reduce the bell pepper or onions.
I fried the onions and pepper before adding it to the egg mixture to give it added flavor. Together with garlic, scotch bonnet pepper or hot sauce, smoked paprika, and thyme. You may add other additional spices to make it more flavorful. Also throw in some extra protein like sausage or bacon, if that is your thing.
Be careful not to bake the eggs for too long, it might become tough and stringy. Top it with avocado and ketchup.
Watch How to Make It
Baked plantains and egg muffin
- 2-3 ripe plantains
- 1 tablespoon canola oil
- 1/2 medium onion thinly sliced
- 1 scotch bonnet pepper diced sub hot sauce
- ½ red/green bell pepper stem, ribs, and seeds removed, then thinly sliced in strips
- 1 small tomatoes
- 1 teaspoon minced garlic
- 1 teaspoon paprika
- 1 teaspoon Fresh thyme or any herb
- Coarse salt and ground pepper
- 6 large eggs
- 1 avocado optional
- 1/2 -1 cup sausage chopped
- Adjust the oven rack to the middle position and preheat oven to 350 degrees F. Grease a 10- inch baking pan or muffin pan, set aside
- Using a sharp knife cut both ends off the plantain. This will make it easy to grab the skin of the plantains. Slit a shallow line down the long seam of the plantain, peel only as deep as the peel. Remove plantain peel by pulling it back. Slice the plantains into desired shape and size
- Place them on the baking sheets in a single layer; spray lightly over the plantains using the canola oil spray and bake, turning over slices, after 8 minutes for about 12- 20 minutes or till golden brown, depending on your oven.
- While the plantains is baking, heat a medium sauce pan over medium high heat and drizzle with 1 Tablespoons of canola oil. Add the onions, tomatoes, green pepper and cook for about 4-5 minutes.
- In a large bowl whisk eggs, add sauté vegetable mixture, season with salt and pepper according to preference.
- Pour mixture into a greased 10-inch baking pan. Layer the baked plantains and sprinkle the parsley in the baking pan.
- Bake in the oven for about 30-40 minutes; until mixture is firm in the center.
- Let it cool for a few minutes; top with avocado if desired