Wild Rice and Garden Veggies Frittata Recipe

wild rice and garden veggies frittata by ecokarenWild rice and veggies make the best marriage made in vegan heaven, if there is such a thing, and if you substitute with chia seeds (more on that later).

Wild rice is not really rice but wild grass but honestly, who cares what the proper name is because it’s just wonderful. I love the texture, the taste, and oodles of nutrients in it. It’s even more nutritious than white rice. One cup of wild rice has only 166 calories, 6.5 g of protein and glycemic index of 16  whereas white rice has 169 calories, 3.5 g of protein and glycemic index of 18. If you want to know how wild rice is harvested, read “Harvesting Wild Rice.” As the writers says, it’s “poetic.”

So when I had so much garden veggies during the harvest season, I married them and made this gorgeous Wild Rice and Garden Veggies Frittata. If you are a vegan, you can skip the eggs and use Chia seeds instead, as per direction. I started eating eggs again so I made this with eggs but you can use whatever substitute you normally use for eggs.

Oh, and if you have other types of greens or tomatoes, you can totally substitute whatever you have. I happened to have a small batch of cut up kale so that’s what I used but if you have collard greens, mustard greens, or swiss chard, those are awesome greens to sub. And if you don’t have fresh tomatoes or peppers you can use roasted peppers and sun dried tomatoes too. Just make sure you soak the sun dried tomatoes in water for about 20 minutes or so until soft before adding them. You can also add chopped mushrooms too.

Choices are limitless! Whatever you want to use for veggies, it’s totally fine! It’s your dish; you can use whatever you want. Don’t you just love being the main cook in the kitchen? You are z boss!

Wild Rice and Garden Veggies Frittata Recipe


  • 1 Cup of cooked wild rice – HINT: soak the wild rice overnight before cooking. It comes out much softener if you do.
  • 1/2 Cup of sliced greens – kale or collard greens or swiss chard
  • 1/2 Cup of fresh tomatoes – grape tomatoes cut in half or cubed tomatoes
  • 1/2 Cup of diced peppers
  • 2 Extra Large Eggs – 3 if they are smaller
  • 1/4 Cup diced onions
  • 1 Tbsp Olive Oil
  • 1 Tsp dried Terragon or 2 Tsp chopped fresh Terragon
  • Cooking spray or about 2 tsp of coconut oil


  • Preheat the oven to 350ºF
  • Spray or coat the glass pie pan.
  • Heat olive oil in a skillet
  • Sauté wild rice, greens,peppers, and onions in a skillet until onions are cooked.
  • Mix the eggs in a bowl. Add the veggies.
  • Pour the mixture in the coated pie pan
  • Bake in the oven until the top is firm… 20-30 minutes or so.
  • Serve immediately.

Optional: You can grate cheddar cheese on top towards the end of baking and pop it back in the oven for 10 minutes. But it’s totally optional.

Wasn’t that easy? It uses up any food scraps you might have laying around, like the little bit of leftover kale I had. Doesn’t it scrumptious? Don’t mind me if I take that bite. Yummilicious!

wild rice frittata by ecokaren


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