ADHD Friendly Recipe #1
The Ultimate ADHD Friendly Frittata
Disclaimer: I’m not a professional chef and don’t pretend to be! I just love playing around with recipes and making delicious and nutritious things to feed my body and ADHD brain.
No fuss ADHD friendly Frittata
As a self-confessed foodie, I’ve always loved cooking. I grew up in a house where my mum would plan weekly menus, and Sundays revolved around the great British roast dinner (to this day, her Christmas dinner is unbeatable).
Even when I was a professional ballet dancer, my love for food never wavered. While many dancers carefully watched every calorie, I embraced a healthy, balanced diet. However, it wasn’t until I received my ADHD diagnosis that I began to notice the direct impact my food choices had on my focus and energy levels.
I started keeping a food diary, tracking how I felt after avoiding ultra-processed foods and adding more protein to my diet. While the debate on whether additives affect ADHD symptoms is ongoing, for me, clean, healthy eating makes a world of difference. I sleep better, have more energy, and feel more focused.
The Connection Between ADHD and Nutrition
As ADHDers, we often deal with comorbidities like depression, anxiety, brain fog, and procrastination. While a healthy diet isn’t a cure-all, combining it with daily exercise, mindfulness techniques, and self-acceptance can help us manage our symptoms and feel more in control of our lives.
Cooking has always been a relaxing outlet for me. I know that’s not the case for everyone with ADHD—many people find cooking and meal prep stressful. That’s why I’m excited to share simple, minimal-prep recipes that are packed with healthy ingredients and easy to make, even in batches! With batch cooking, you can prep meals for several days in advance, a lifesaver when energy and focus are low.
Frittata ingredients.
Make It Your Own: The Ultimate Frittata
One of my go-to meals is a Frittata. It’s an excellent source of protein from the eggs, and you can add almost any vegetables or leftovers you have in your fridge. The more veggies, the better! If you're using raw vegetables like sweet potatoes or beetroot, be sure to pre-cook them (I roast mine for extra flavor).
For added taste, I often throw in some garlic or herbs. As for cheese, the options are endless—whether it’s brie, goat cheese, cheddar, or feta, it all works.
You can even add spinach or rocket but make sure you add these last into the egg mix as they wilt really quickly.
This recipe serves four, so it’s great for sharing or for prepping ahead if you’re meal planning for the week for one person.
What You’ll Need
An ovenproof skillet or deep frying pan
Ingredients
2 tbsp oil (mild olive oil or any flavorless oil)
8 large eggs
1 garlic clove, finely chopped
500g potatoes (peeled and halved, or leave the skins on if using new potatoes)
1 onion, peeled and finely sliced
A selection of vegetables (peppers, broccoli, cherry tomatoes, kale, mushrooms chopped or sliced)
150g grated cheddar (or any cheese you need to use up)
Optional: Chorizo, cubed pancetta, or bacon
Fresh herbs like parsley, dill, or chives
Salt and pepper to taste
Method:
Boil the Potatoes: Cook the potatoes in boiling water for 10 minutes or until tender. Drain and cool, then slice into 1cm rounds.
Heat the Pan: Heat oil in the skillet. If using bacon or chorizo, cook it first for about 2 minutes, then remove with a slotted spoon.
Cook the Onions: Add onions to the pan and cook for 2 minutes until soft. If you're not using meat, start with the onions.
Add Potatoes: Once the onions are soft, add the sliced potatoes and cook for another 2 minutes.
Cook the Vegetables: Add your chosen veggies and garlic, and cook for 5 minutes, stirring occasionally to prevent sticking.
Prepare the Eggs: Beat the eggs in a bowl and season with salt and pepper. If using cheddar, mix it into the eggs along with chopped herbs.
Add the Eggs: Pour the egg mixture over the vegetables in the pan. Let it cook for about 5 minutes without stirring.
If you’re using another cheese such as Brie or feta then add this on top now.
Finish Under the Grill: Place the skillet/Pan under a hot grill for a few minutes until the eggs are fully set and the top is golden.
(Don’t forget to use a pan with an grill proof handle!!!)
Serve with a crisp green salad or, if you’re a salad hater then even baked beans on the side is great!
This frittata is delicious warm or cold and keeps well for up to 4 days in the fridge—perfect for meal prepping.
Final Thoughts
This Frittata is not just healthy and nutritious, but it’s also flexible enough to accommodate whatever you have on hand. It’s a fantastic, low-stress meal option for anyone, especially if you have ADHD and want to stay on top of your diet without feeling overwhelmed.
If you want to try keeping a track of what you’re eating and how it’s affecting your ADHD, why not use my 30 Day ADHD Habit Tracker which can be adapted and used for whatever you want. It’s downloadable and easy to print off and keep in the kitchen.
Let me know in the comments if you try this recipe or have any questions.
Enjoy!
Love Sarah x