Easy, quick and incredibly versatile, this protein rich Healthy Vegetable Frittata can be ready in less than 30 minutes.
I love quick and easy meals, and a meal that doesn’t need to be thought of ahead of time or requires a stop at the grocery store on your way home is even better. Frittatas are super versatile and are great for using bits of leftover ingredients (steamed veggies for instance are perfect in frittatas) and cleaning out your refrigerator. Frittata is the Italian name of an egg dish that is made up of eggs, vegetables, cheese and can also contain meat. A frittata is started on the stovetop and then transferred to the oven to finish cooking.
Egg recipes are great to have on hand since eggs are rich in protein, healthy and inexpensive. Frittatas can be infinitely varied and can be customized to your liking by using your favourite add-ins. They are great for serving more than one person at a time and make an excellent breakfast, lunch or dinner meal. Make them heartier by adding sausage or shredded meat. Frittatas are also great for brunch as they can be served hot, warm or cold. For a richer frittata, you can add shredded cheese into the egg mixture. Make sure to cook all the ingredients, especially those that release moisture before adding the eggs so you don’t end up with a soggy frittata or one with uncooked vegetables.
Here is a list of some of my favourite frittata fillings:
- spring onions
- fresh dill
- fresh parsley
- sweet potato
- bell peppers
- broccoli florets
- cauliflower florets
- wild mushrooms
- smoked salmon
- goat cheese
- feta cheese
A good rule of thumb when making a frittata is to keep your add-ins to a total of 2 cups. Here’s a really great tool from Fine Cooking for building your own frittata.
You could also make healthy frittata muffins by baking them in a muffin pan (see my recipe notes below for instructions on how to make frittata muffins). I find frittata muffins make fabulous appetizers. By the way, leftover frittata is great for lunch. Enjoy!
If you make this recipe make sure to take a picture and share it with me on Instagram by tagging #sweetandsavourypursuits, I’d love to see your photos!
Healthy Vegetable Frittata
- 8 large eggs
- 1 tbsp. water
- salt and pepper to taste
- 1 tbsp. butter
- 1 tbsp. olive oil
- 1/2 onion small onion, finely chopped
- 115 g. mushrooms (half a package) washed, trimmed and thinly sliced
- 227 g. asparagus washed and cut into 1 inch pieces
- 1/2 red bell pepper diced
- 1 green onion finely chopped
- 2 tbsp. freshly grated parmesan or other sharp cheese to your liking
- salt and pepper to taste
Place a rack in the middle of the oven and preheat to 400°F.
In a medium bowl, beat eggs, water, salt and pepper. Set aside.
Heat butter and oil in an ovenproof 10 to 12-inch non-stick skillet over medium heat.
Add chopped white onion and sauté until onions are translucent. Add chopped mushrooms and cook until browned and tender. Stir in the asparagus, cook until tender and add the bell pepper. Cook until slightly tender, add salt and pepper to taste and the green onions.
Pour the whisked eggs over the vegetables, let the eggs begin to set and then using a heat proof spatula, stir the eggs gently and lift the sides of the frittata so the uncooked eggs flow to the bottom of the skillet. shake the pan gently to make sure the eggs settle evenly over all the vegetables.
When the frittata is about half-way set, add the Parmesan cheese and transfer the skillet to the oven.
Bake until eggs are set and frittata is puffed and lightly golden, about 8 to 10 minutes.
To serve, let the frittata cool in the pan for approx. 5 min, cut into wedges and serve. If serving for dinner, serve a salad on the side for a more filling meal.
For a richer frittata, you can add up to 1/2 cup of shredded cheese to the egg mixture before adding to the other ingredients in the pan.
To make frittata muffins:
Place a rack in the middle of your oven and preheat to 350F. Grease your muffins cups.
Cook your veggies as in the recipe above. Combine your veggies to your beaten egg (and if using, cheese) mixture.
Add 1/4 cup of the egg filling mixture to each muffin cup.
Bake until frittatas are puffed and just set in the center, about 12 to 15 minutes.