Baked Plantain Frittata (Baked Plantain and Eggs)
Baked plantain frittata, aka plantain and eggs, is a healthier, delicious take on fried plantains and eggs. Breakfast has never been easier or more satisfying.
Fried plantain with eggs is one of my favorite weekend breakfasts. It’s one of the many traditional breakfasts throughout West Africa. I always looked forward to eating it, and still do.
However, the high-fat content from frying plantains and eggs would always make me sluggish. It was so hard to get my motor running in every possible way. So I begrudgingly came up with a reduced-calorie alternative. I was ecstatic that I actually liked the lighter version, baked with very little oil, better. Now I can indulge without worrying about the size of my hips.
Why Make a Frittata With Plantains
Not a big fan of potatoes? Love to eat breakfast? In search of something different and truly tasty? Then look no further. Baked plantains and eggs will be right up your alley.
No one will ever guess that this paleo and vegetarian-friendly recipe is highly nutritious. Plantain makes it hearty, and the eggs and veggies pile on color and protein.
How to Bake a Plantain Frittata
- Peel and slice the plantains into the desired shape and size.
- Arrange the plantain slices on a baking sheet in a single layer, spray lightly with the canola oil, and bake at 350℉ (178℃) for about 8 minutes. Turn the slices over, and bake for another 5-10 minutes or until golden brown, depending on your oven. (I fried them for the video, but baking them is lower fat.)
- Heat a medium saucepan over medium-high heat and add a drizzle of canola oil. Sauté the onions, tomatoes, and green pepper for 4-5 minutes.
- Whisk the eggs in a large bowl, add the sautéd vegetables, and season with salt and pepper to taste.
- Pour the mixture into a greased 10-inch baking pan or muffin tin. Layer the baked plantains on top and sprinkle the frittata with the parsley. (Photos 1-2)
- Bake in a preheated 350℉ (178℃) oven for 30-40 minutes, or until the mixture is firm in the center.
- Serve – Let it cool for a few minutes, slice into pie-shaped pieces, and top with avocado if desired. Enjoy!!!
Tips and Tricks
- Leave out the sausage for a vegetarian version.
- Feel free to fry or bake the plantain slices; I’ve cut back even more on fat since I made the video.
- Sautéed onions, pepper, garlic, scotch bonnet pepper or hot sauce, smoked paprika, and thyme add flavor, but more spices are a good thing.
- Adding sausage, ham, and bacon is another way to increase protein if that’s your thing.
- Be careful not to bake the eggs for too long, as they might become tough.
Make Ahead and Storage Instructions
For a faster breakfast, you can bake the plantains the night before while you’re using the oven for dinner. Let them cool and store them in an airtight bag to keep them from losing their crispness. Make the egg and veggie mixture and store it in a covered glass bowl. Assemble the next morning, and bake as usual.
Leftovers should last 3-4 days in the fridge, and they freeze well for 3-4 months if stored in an airtight container.
What Pairs With Baked Plantains and Eggs
If you choose not to put meat in the frittata, breakfast sausage or bacon on the side ups the protein. Besides my usual cup of coffee, ginger and lemongrass tea are warming drinks.
More Easy Breakfast Recipes to Enjoy
Watch How to Make It
[adthrive-in-post-video-player video-id=”MELahF7B” upload-date=”Tue Aug 07 2018 11:48:32 GMT+0000 (Coordinated Universal Time)” name=”Fried Plantain and Egg Muffin” description=”Fried Plantain and Egg Muffin aka Plantain Frittata – A healthier and delicious take on fried plantains and eggs that makes a hearty and healthy breakfast.”]
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Baked Plantain Frittata
Ingredients
- 2-3 ripe plantains
- 1 tablespoon (15ml) canola oil
- ½ medium onion, thinly sliced
- 1 scotch bonnet pepper, diced (or hot sauce)
- ½ bell pepper (red, green, yellow, etc.), stem, ribs, and seeds removed, then thinly sliced into strips
- 1 small tomato
- 1 teaspoon (5g) minced garlic
- 1 teaspoon (3g) paprika
- 1 teaspoon (2g) fresh thyme (or oregano, basil, or any herb)
- coarse salt and ground black pepper to taste
- 6 large eggs
- 1 avocado (optional)
- ½-1 cup (70-155g) sausage, chopped (optional)
Instructions
- Adjust the oven rack to the middle position and preheat the oven to 350℉ (178℃). Grease a 10-inch baking pan or muffin pan, and set aside.
- Using a sharp knife, cut both ends off the plantain to make it easier to grab the skin. Slit a shallow line down the length of the plantain only as deep as the peel. Remove the peel by pulling it back. Slice the plantains into the desired shape and size.
- Place them on the baking sheets in a single layer, spray lightly with canola oil, and bake for 8 minutes. Turn the slices over, and bake for another 5-15 minutes or until golden brown, depending on your oven.
- While the plantains are baking, heat a medium saucepan over medium-high heat and add a drizzle of oil. Sauté the onions, tomatoes, and green pepper for 4-5 minutes.
- In a large bowl, whisk the eggs, add the sautéed vegetable mixture, and season with salt and pepper to preference. (I put two pinches of salt.)
- Pour the egg mixture into the greased 10-inch baking pan. Layer the baked plantains on top and sprinkle with parsley.
- Bake for 30-40 minutes, or until the mixture is firm in the center.
- Let it cool for a few minutes; top with avocado if desired.
Tips & Notes:
- Feel free to add more vegetables. Broccoli, cauliflower, mushrooms, olives, and zucchini are all tasty additions.
- Grated cheese is another great add-in.
- Please remember that the nutritional information is a rough estimate and can vary significantly based on the ingredients used in the recipe.
