Best GAPS Frittata

Best GAPS Frittata

I’ve been making frittatas for my visiting guests for many years now. This past week I hosted 17 people as a whole “passel” of my family came to visit my Vermont river home and enjoy the wonders and fun of VT river bouldering & swimming, as well as many delicious meals, yard games, card games, morning teas, and general good summer times.

After hearing another “This is the best frittata I’ve ever had!” and “Mel, this is sooo good, what’s in it?” I decided it might be time to add my frittata recipe¬†to the blog.

The beautiful thing about this frittata is that it is so flexible and changeable. My basic formula is combining alliums, veggies-in-season, herbs of choice, six eggs, cream or 24-hr sour cream, and lots of yummy, melty cheese. Below are some possible vegetable combinations. I love serving this alongside my blueberry banana kefir smoothies.

Some frittata veggie combos:

  • Ratatouille (zucchini, onion, tomato, garlic)
  • Broccoli, onion, new potato (transitioning off GAPS)
  • Garlic scape, leeks, fresh herbs
  • Beets, scallions, garlic, onion, tomato
  • Kale, carrot, onion
  • Pork sausage, portabella mushroom, red bell pepper
  • Delicata squash, mushroom, onion, fresh sage
  • Potato, leek, carrot (transitioning off GAPS)
  • Cauliflower, beets, onion, garlic


  1. If you or your family has successfully introduced raw milk (following the Dairy Introduction schedule outlined for Full GAPS or Intro GAPS) you can substitute raw grass-fed cream for the 24-hr sour cream in this recipe.
  2. You’ll want to use a cast-iron skillet as you’ll be placing the frittata under an oven broiler to finish the cooking.
  3. This recipe makes great leftovers for a quick lunch!
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Best GAPS Frittata

Best GAPS Frittata Recipe (GAPS & Guest friendly)

  • Author: Melanie
  • Prep Time: 10
  • Cook Time: 10
  • Total Time: 20 minutes
  • Yield: 6-8 servings 1x


  • Approximately 2 cups shredded, diced, or finely sliced vegetables of choice (I generally include 1 whole onion + several cloves of minced garlic in this mix)
  • 34 tablespoons ghee, grass-fed butter or coconut oil
  • 6 eggs
  • 3/41 cup raw cream or 24-hr sour cream (for GAPS)
  • Finely minced fresh herbs of choice
  • Salt & fresh cracked pepper to taste
  • 2 cups shredded Monterey jack cheese
  • Several dollops of goat’s milk chevre (optional, not GAPS)
  • Cast-iron skillet (necessary for finishing the frittata under broiler heat)


  1. Melt 1/2 the ghee, butter, or coconut oil in a cast-iron skillet over medium heat.
  2. Add vegetables of choice and saute until tender.
  3. While vegetables are cooking, mix eggs and sour cream together.
  4. When vegetables are just tender, add the remaining cooking fat, and pour the egg mixture over the top of the tender vegetables.
  5. Cook over medium heat until egg mixture is beginning to “set” and becoming golden brown on the bottom, approximately 3-5 minutes.
  6. While the egg mixture is cooking on the stovetop, turn the oven broiler on high with rack positioned in the upper middle of the oven.
  7. Sprinkle cheese & optional fresh herbs on top of the egg mixture and place the skillet under the broiler for 2-4 minutes until the frittata is puffed and golden brown.
  8. Remove from the oven, cool for a few minutes, then cut into wedges and serve.


The cooking times can vary depending on types of vegetables used, and how hot your stovetop, and what position your rack is in relation to your broiler. The main objective is to cook the bottom of the egg mixture over the stovetop and to finish cooking the top under the broiler.

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