Looking for a quick, healthy, and delicious meal to start your day? Look no further than the 1 Portion Rolled Frittata, which packs in 297 calories of protein, veggies, and flavor. Made with a few simple ingredients, this dish is easy to bake and even easier to enjoy.

Not only is the 1 Portion Rolled Frittata a tasty option for breakfast, but it's also packed with nutritional value. Each serving contains plenty of protein, vitamins, and minerals to fuel you throughout the day. Plus, with endless variations and the ability to make it ahead of time, it's the perfect meal for busy weekdays.

In this article, we'll explore everything you need to know about making the perfect Portion Rolled Frittata, from ingredients to nutritional benefits to handy tips and tricks.

What is a Portion Rolled Frittata?

A Portion Rolled Frittata is a type of baked Italian omelette that's rolled up and sliced for easy serving. It's typically made with eggs, veggies, and cheese, but you can customize it to your liking with different meats, herbs, and spices. What sets a Portion Rolled Frittata apart from other omelettes is that it's cooked in the oven, which gives it a fluffy, soufflé-like texture. It's also a great dish for meal prepping or serving a crowd, since you can make it ahead of time and slice it to your desired portion size.

Ingredients to Make a Portion Rolled Frittata

To make a Portion Rolled Frittata, you'll need the following ingredients:

• 6 eggs
• 1/4 cup milk
• 1/2 cup shredded cheddar cheese
• 1/2 cup diced bell peppers
• 1/2 cup diced onions
• 1/2 cup chopped spinach
• 1/4 tsp salt
• 1/4 tsp black pepper

Feel free to substitute different veggies, cheeses, or spices to suit your taste. You can also add cooked bacon, ham, sausage, or leftover roasted chicken for extra protein.

How to Bake a Portion Rolled Frittata?

To bake a Portion Rolled Frittata, follow these steps:

1. Preheat your oven to 375°F and lightly grease a baking sheet or casserole dish.
2. In a mixing bowl, whisk together the eggs, milk, salt, and pepper until frothy.
3. Stir in the shredded cheese, bell peppers, onions, and spinach.
4. Pour the mixture onto the prepared baking sheet and spread it out evenly.
5. Bake the frittata for 10-15 minutes, or until it's golden brown and set in the center.
6. Using a rubber spatula, loosen the edges of the frittata from the pan and carefully roll the frittata into a log shape.
7. Slice the frittata into portions and serve warm or at room temperature.

If you're making this frittata ahead of time, let it cool to room temperature before wrapping it with cling film and storing it in the refrigerator for up to 3 days. To reheat, simply slice off the desired portion and microwave it for 30-60 seconds or until heated through.

Nutritional Value of a Portion Rolled Frittata

Here's a breakdown of the nutritional value of a 1 Portion Rolled Frittata (based on the ingredients in the recipe above):

• calories: 297
• Protein: 22g
• Carbohydrates: 7g
• Fiber: 1g
• Sugar: 3g
• Fat: 20g
• Saturated Fat: 8g
• Cholesterol: 410mg
• Sodium: 609mg

As you can see, this frittata is a great source of protein and healthy fats, which can help keep you feeling full and satisfied for hours.

Portion Rolled Frittata for Breakfast

The Portion Rolled Frittata is the perfect breakfast dish. It's easy to make, easy to customize, and easy to eat on the go. Plus, it's packed with protein and nutrients to help you start your day off right. To make it even more breakfast-friendly, try serving it with a side of fresh fruit, whole-grain toast, or avocado slices. You can also top it with some hot sauce or salsa for an extra kick.

Health Benefits of Eating a Portion Rolled Frittata

There are many health benefits to eating a Portion Rolled Frittata, such as:

• High in protein: Eggs are a great source of protein, which can help keep you feeling full and satisfied for longer.
• Good for your heart: Eggs are also high in choline and healthy fats, which can help reduce inflammation and improve heart health.
• Rich in nutrients: Veggies like bell peppers and spinach are packed with vitamins, minerals, and antioxidants, which can boost your immune system and protect against disease.
• Easy to customize: You can add any veggies, meats, or spices to your frittata to suit your taste and dietary preferences.

Variations of Portion Rolled Frittata

One of the best things about a Portion Rolled Frittata is that there are endless variations to try. Here are a few ideas to get you started:

• Greek Frittata: Add crumbled feta cheese, chopped Kalamata olives, and diced tomatoes to the egg mixture for a Mediterranean twist.
• Tex-Mex Frittata: Use shredded pepper jack cheese, diced jalapeños, and a dash of cumin for a spicy Southwestern flavor.
• Italian Frittata: Mix in sliced mushrooms, diced tomatoes, and fresh herbs like basil and oregano for a classic Italian taste.
• Veggie Frittata: Load up on any veggies you like, such as zucchini, broccoli, or kale, and sprinkle on some nutritional yeast for a cheesy, vegan option.

Don't be afraid to experiment with different flavor combinations and ingredients to find your perfect frittata.

Tips for Making the Perfect Portion Rolled Frittata

While making a Portion Rolled Frittata is relatively simple, there are a few tips and tricks to ensure it turns out perfectly every time:

• Use a non-stick baking sheet or line your baking dish with parchment paper to prevent sticking.
• Whisk the eggs and milk together vigorously to create a fluffy texture.
• Don't overfill the frittata with veggies or it may be difficult to roll.
• Bake the frittata until it's just set in the center; overbaking can lead to a tough, dry texture.
• Let the frittata cool for a few minutes before rolling it up to prevent cracking.
• For extra moistness or creaminess, you can add a dollop of sour cream or cream cheese to the egg mixture.

Portion Rolled Frittata as a Side Dish

While a Portion Rolled Frittata is usually served as a main dish, it can also make a delicious and nutritious side dish to accompany other entrees. Try serving it with roasted chicken, grilled fish, or a big salad for a well-rounded meal. You can also slice it into smaller portions and serve it as an appetizer or party snack. It's a healthier and tastier option than most store-bought dips or finger foods.

Portion Rolled Frittata for Meal Prep

As we mentioned earlier, a Portion Rolled Frittata is a great option for meal prepping. You can make it ahead of time, slice it into portions, and store it in the fridge or freezer for later. Here are some tips for making it meal prep-friendly:

• Cut the frittata into portions before storing it to make it easier to grab and go.
• Wrap each portion tightly with cling film or foil to prevent freezer burn or moisture.
• Label each portion with the date and contents so you can keep track of what you have.
• To reheat, simply microwave a portion for 60-90 seconds or until heated through.
• Serve with some veggies, fruit, or whole-grain bread for a balanced meal.

Whether you're prepping for a busy work week or simply want to have some healthy meals on hand, a Portion Rolled Frittata is a great option.