Caramelized onion, pear and fruit frittata

This caramelized onion and pear fruit frittata combines the sweet and savory flavors of sweet caramelized onions, pears and protein-rich eggs.

How often do you sit down at the table for breakfast and take time to enjoy the food?

Mornings can often be so busy and rushed, but this fruit frittata is your reminder to take a few extra minutes to sit down, enjoy your breakfast, and give yourself a few minutes to wake up and start your day with to start the food you need.

The best thing about this recipe is that it heats up well. Even if you don’t have time to freshly cook it in the morning, you can prepare it in advance and still sit and enjoy.

Use the basic five to make this sweet and savory fruit frittata

A Foundational Five Nourish Meal is a meal that contains all 5 elements of our Foundational Five system: non-starchy carbohydrates, starchy carbohydrates, healthy fat, protein, and the flavor factor.

The Foundational Five will help you nourish your physical body so you can learn what to eat. This is the first step in mindful eating. The rest is knowing how to eat and how to positively experience your food.

By including these five elements in every meal you are supporting your physical body on a cellular level and making sure that you are depleting the nutrients you need for sharp focus, calm digestion, sustained energy, healthy sleep, and vibrant longevity to achieve -term health.

Here are the following five basic elements in this fruit frittata (as always, you will be encouraged to make this your own by adjusting to your individual preferences according to the guidelines of the basic five):

1 • Non-starchy carbohydrates

  • Sweet onion
  • Optional: Serve with a green juice for extra non-starchy carbohydrates

2 • Starchy or sugary carbohydrates

3 • Healthy fat

  • Eggs
  • olive oil
  • Unsweetened almond milk

4 • protein

5 • Taste factor

  • Nutritional yeast
  • salt
  • pepper

Vegetable protein:

This nutritional yeast? It’s a great source of plant-based protein – and B vitamins and fiber – in a very small volume. Only 2 tablespoons of nutritional yeast contain 8-10 g of protein (depending on the brand) and it is a “complete” protein.

Thanks to its strong taste, it’s a great cheesy substitute without the use of dairy products.

Animal protein:

The average egg contains around 6-7 grams of high quality protein. Both the egg white and the yolk provide protein, although the egg white contains mostly protein while the egg yolk contains mostly fat. In addition, eggs are powerhouses when it comes to nutrients from calcium, vitamins A, D, E and K, folic acid, phosphorus, selenium, vitamins B5, B6 and B12 and zinc.

When purchasing animal-based proteins, be sure to look for the sources that are the most conscious, high quality sources – for your wellbeing as well as for the wellbeing of animals and the planet. Read our guide on how to be more conscious about shopping for animal protein.


Onions, garlic, and olive oil are all known for their antioxidant properties. Garlic, in particular, is a good source of the mineral selenium, an antioxidant that is great for fighting inflammation. Olive oil is known for its high levels of vitamin E and antioxidants, while also having anti-inflammatory properties.

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