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Baked Plantain Frittata (Baked plantain and eggs)

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Baked Plantain Frittata aka plantain and eggs – A healthier and delicious take on fried plantains and eggs.

Plantain Frittata

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.

Plantain Frittata

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.

Plantain and eggs

But the high calories from frying plantains and eggs would always make me sluggish; not getting my motor running in every possible way.

Baked plantain and eggs

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.

Plantains and eggs

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.

Baked Plantain frittata

Be careful not to bake the eggs for too long, it might become tough and stringy. Top it with avocado and ketchup.

Enjoy!!!!

Watch How to Make It


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Baked plantains and egg muffin

5 from 3 votes
Prep: 10 mins
Cook: 50 mins
Total: 1 hr
African
Servings 3 -4

Ingredients

  • 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

Instructions

  • 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

Nutrition Information:

Calories: 210kcal (11%)| Carbohydrates: 43g (14%)| Protein: 8g (16%)| Fat: 2g (3%)| Cholesterol: 299mg (100%)| Sodium: -211mg (-9%)| Potassium: 897mg (26%)| Fiber: 4g (17%)| Sugar: 21g (23%)| Vitamin A: 3175IU (64%)| Vitamin C: 60.4mg (73%)| Calcium: 61mg (6%)| Iron: 2.7mg (15%)
Author: AfricanBites
Course: Breakfast
Cuisine: African
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Nutrition Facts
Baked plantains and egg muffin
Amount Per Serving
Calories 210 Calories from Fat 18
% Daily Value*
Fat 2g3%
Cholesterol 299mg100%
Sodium -211mg-9%
Potassium 897mg26%
Carbohydrates 43g14%
Fiber 4g17%
Sugar 21g23%
Protein 8g16%
Vitamin A 3175IU64%
Vitamin C 60.4mg73%
Calcium 61mg6%
Iron 2.7mg15%
* Percent Daily Values are based on a 2000 calorie diet.

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Comments & Reviews

  1. Cecy says

    I made this frittata for breakfast today! Very nice recipe and I thoroughly enjoyed it. These plantains are called Kerala bananas here in India. I love both ripe and unripe variety. Thank you for the wonderful recipes you provide.

    Reply

  2. Iria emmanuel says

    This looks yummy. Can i use semi ripe plantain? Pls send recipe and other recipes to my mail. How do i subscribe?

    Reply

    • Imma Adamu says

      Yes of course you can. I am glad you asked about our subscription..shhhhh you are the first one I’m telling , we are launching the new platform in a couple of months. I promise to add you to the list of subscribers. In the meanwhile, I do send newsletters with my favorite recipes. You can subscribe to that right here by clicking where it says My Free Email Bonus and adding your name and email. Looking forward to chatting with you.

      Reply

  6. Joanna says

    I watch the video on how to make this recipe. I saw that you added creole seasoning but it is not in the recipe. So it does not specify how much you used. Why is that omitted in the written recipe?

    Reply

    • Carol S. Nattress says

      I like the idea of. Putting them on Bali g dish instead of trying in oil I have a problem getting I to my e-mail other wise I would love to have your recipes I had one plantain yesterday & had a little diahrrea earlier in day before eating. So do not th I k that eating it without trying could have caused diahrrea but really want to try this recipe Can liquidceggs be used instead if regular eggs?

      Reply

  13. Caroline Mboubog Nkembe says

    Yummy. Thanks Emma. I’ve tried it with potatoes but not plantains. I will try it this weekend.

    Reply

  14. Sandra Peart says

    Thanks soooo much for this. I will try it tomorrow. I LOVE fried plantains and lately I’ve been looking for ways to enjoy it without frying. This showed up in my mailbox just in time :-).

    Reply

  15. Gertrude Etta says

    I am taking off my chef hat and giving it to you. Your recipes are not only pleasing to the eye but soooooo creative and most important tasty. Keep them coming.

    Reply