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Veggie Bacon Fritatta from Mealfit


  • 3 cups tightly-packed shredded yukon gold potatoes (or white sweet potatoes)
  • 3/4 cup fine diced onion, divided
  • 1/2 cup diced red bell pepper
  • 1 cup sliced mushrooms
  • 2 cup kale
  • 1/2 cup cooked bacon (or sausage)
  • 12 large eggs
  • 1/4 c. almond (or coconut milk)
  • 1/2 tsp dried basil
  • 1/4 tsp garlic powder
  • seasoning, to taste
  • coconut oil


  • Preheat oven to 400°F. Generously grease a tight-fitting 9-inch spring form pan or pie plate.
  • In a large bowl, add the shredded potatoes, 1/2 c. onion, 2 tbsp. of melted ghee or coconut oil, and seasoning of choice. Toss until combined.
  • Firmly press the shredded potato mixture evenly along the bottom of the pan, making sure to press the potatoes up the sides of the pan at least one inch.
  • Bake crust for 15-18 minutes, until set. Then place on stove top to cool. Reduce oven temperature to 350°F.
  • While crust is baking, in a medium skillet over medium-high heat, add 1 tbsp. cooking fat. Sauté together the remaining 1/4 c. onion, red pepper, and mushrooms for 4-5 minutes until veggies are softened.
  • Next, add the kale and stir until greens are wilted (about 2-3 minutes). Mix in the crumbled bacon or sausage, if using. Remove skillet from heat. Season with seasoning. Set aside.
  • Wipe clean the large bowl used for the potatoes. Then add the eggs, milk, basil, garlic powder, seasoning of choice. Whisk until eggs are slightly frothy.
  • Add the veggie mixture to the bottom of the hash brown crust. Then, gently pour the egg custard over the top of the veggie mixture.
  • Bake at 350°F for 25 minutes until quiche is set. Remove from oven and allow to sit 3-5 minutes. Then gently loosen sides of quiche by running a knife along the side of the pan.

PREP TIME: 10 min
ZONE: 4 blocks PRO, 4 blocks CARB, 4 blocks FAT

THURSDAY 10.8.20

A. “Bulletproof”
4 rounds for time:
200m Run
15 Box Jump Over 30/24
*15 Min Cap

B. Accessory
3-5 sets:
100m Farmer Carry (AHAP)
100m Front Rack Carry (AHAP)