Make a protein-rich healthy vegetable frittata in under 30 minutes with this simple, flexible recipe and step-by-step guide.
Quick, versatile and satisfying, a frittata is one of the best meals to keep in your repertoire. You can customize it with whatever vegetables, cheeses or cooked meats you have on hand, making it an excellent way to use leftovers and clean out the fridge. Because eggs are an affordable, nutrient-dense source of protein, having a go-to egg dish like this frittata makes meal planning easier for breakfast, lunch, dinner or brunch.
What is a Frittata
A frittata is an Italian-style egg dish made with beaten eggs combined with vegetables, cheese and optionally meat. The dish is started on the stovetop and finished in the oven, resulting in a light, set egg custard studded with tasty add-ins.
How to Make It
Frittatas are simple to prepare in a single ovenproof skillet. Use a 10- to 12-inch oven-safe pan so the frittata cooks evenly from stovetop to oven. If you’re using raw vegetables or ingredients that release moisture (like mushrooms or bell peppers), pre-cook them until most of their moisture has evaporated to avoid a soggy result. Cook the vegetables until tender, then pour the whisked eggs over them.
On the stovetop, cook over medium-low heat until the edges begin to set. Gently lift the edges with a heatproof spatula so uncooked egg flows underneath, then transfer the skillet to a preheated oven. Bake until the frittata is puffed, the edges turn golden and the center is set. Avoid overbaking — it’s fine if the center is slightly jiggly, as it will finish setting while resting.
Tip: Keep add-ins to a total of about 2 cups for best texture and balance.
Filling Options
- Garlic, onions, leeks, spring onions
- Fresh dill, parsley, chives
- Potato, sweet potato (pre-cooked)
- Spinach, kale, asparagus
- Peas, bell peppers
- Broccoli florets, cauliflower florets
- Button or wild mushrooms
- Smoked salmon, sausages, bacon, shredded cooked meats
- Parmesan, goat cheese, feta, cheddar
This healthy vegetable frittata is low-carb, gluten-free and ideal for a lean breakfast, lunch or light dinner. It serves well hot, warm or cold and is easy to share, which makes it a great choice for brunch gatherings.
How to Make Mini Frittatas (Muffin-Style)
Mini frittatas, baked in a muffin pan, make excellent appetizers or portable snacks. Preheat the oven to 350°F and grease or line the muffin cups. Cook the vegetables as directed below, then mix them with the beaten eggs (and cheese if desired). Spoon about 1/4 cup of the mixture into each muffin cup and bake for 12–15 minutes, until puffed and just set. Serve warm or at room temperature.
Recipe: Healthy Vegetable Frittata
Healthy Vegetable Frittata
Ingredients
- 8 large eggs
- 1 tablespoon water
- Salt and pepper, to taste
- 1 tablespoon butter
- 1 tablespoon olive oil
- ½ small onion, finely chopped
- 115 g mushrooms, cleaned, trimmed and thinly sliced
- 227 g asparagus, rinsed and cut into 1-inch pieces
- ½ red bell pepper, diced
- 1 green onion, finely chopped
- 2 tablespoons freshly grated Parmesan (or cheese of choice)
Instructions
- Place a rack in the middle of the oven and preheat to 400°F (200°C).
- In a medium bowl, whisk together the eggs, water, salt and pepper. Set aside.
- Heat the butter and olive oil in a 10–12 inch ovenproof non-stick skillet over medium heat.
- Add the chopped onion and sauté until translucent. Add the mushrooms and cook until browned and tender. Stir in the asparagus and cook until just tender, then add the bell pepper. Season with salt and pepper and stir in the green onion.
- Pour the whisked eggs evenly over the cooked vegetables. Let the eggs begin to set, then gently stir and lift the edges with a heatproof spatula to allow uncooked egg to flow beneath. Shake the pan gently to level the mixture.
- When the frittata is about halfway set, sprinkle the Parmesan over the top and transfer the skillet to the oven.
- Bake 8–10 minutes, until the eggs are set and the top is puffed and lightly golden. Do not overbake—the center may still jiggle slightly.
- Let the frittata rest in the pan for about 5 minutes, then slice into wedges and serve. For a heartier dinner, serve with a side salad.
Notes
- For a richer frittata, stir up to ½ cup shredded cheese into the egg mixture before pouring over the vegetables.
- To make mini frittatas, preheat oven to 350°F (175°C). Grease or line a muffin tin, fill each cup with about ¼ cup of the egg-vegetable mixture, and bake 12–15 minutes until set.
Nutrition (per serving)
Carbohydrates: 6 g
Protein: 16 g
Fat: 17 g
Saturated Fat: 6 g
Cholesterol: 341 mg
Sodium: 268 mg
Potassium: 388 mg
Fiber: 2 g
Sugar: 3 g
This post was originally published in April 2017 and has been updated.