Make a protein-rich Healthy Vegetable Frittata is less than 30 minutes with this easy to follow frittata guide and recipe.
I love quick and easy meals. And a meal that doesn't need to be planned ahead of time is even better. Since frittatas can be infinitely varied and customized to your liking by using your favourite add-ins, it's simple to come up with a delicious frittata with ingredients you have on hand.
In fact, frittatas are great for using bits of leftover ingredients and cleaning out your refrigerator. Steamed veggies and cooked sausage, for instance, are perfect in frittatas.
Because eggs are rich in protein, healthy and inexpensive it's good to have a few easy egg dishes that you could make on rotation.
What is a Frittata
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 baked in the oven until eggs are set.
How to Make it
Frittatas are so easy to make and can be prepared using one fry pan. Since you start a frittata on the stovetop and finish by baking it in the oven, it's essential to use an oven-safe fry pan or skillet.
If you're using raw vegetables or ingredients that release moisture, you'll need to cook them partway before adding them to the eggs. This will ensure you don't end up with a soggy frittata or one with uncooked vegetables.
Once your vegetables are cooked, you can add the whisked eggs to the skillet. Cook on the stovetop at a medium-low temperature until the edges of the frittata are halfway set.
Transfer the skillet to the oven and cook until the eggs are puffed, the edges are golden and the center has completely set.
Below is a list of filling options you can choose from. For a richer frittata, you can add shredded cheese to the egg mixture.
Tip: A good rule of thumb when making a frittata is to keep your add-ins to a total of 2 cups.
- Garlic, onions, leeks, spring onions
- fresh dill, fresh parsley, fresh chives
- potato, sweet potato
- spinach, kale, asparagus
- peas, bell peppers
- broccoli florets, cauliflower florets
- button mushrooms, wild mushrooms
- smoked salmon, sausages, bacon, shredded meat
- Parmesan, goat cheese, feta cheese, cheddar
This Healthy Vegetable Frittata makes a lean breakfast, lunch or light dinner meal. It's also a great low-carb option and is gluten-free. Frittatas are great for sharing and are excellent for brunch as they can be served hot, warm or cold.
How to Make Mini Frittatas
Frittata muffins make fabulous appetizers and are perfect for a healthy snack. You could make healthy frittata muffins by baking them in a muffin pan.
To make frittata muffins, place a rack in the middle of your oven and preheat to 350°F. Grease your muffins cups or line them with paper liners.
Cook your veggies as in the Frittata recipe below. Combine the veggies with the beaten egg and cheese mixture.
Add 1/4 cup of the egg filling mixture to each muffin cup and bake until frittatas are puffed and just set in the center, about 12 to 15 minutes.
Serve warm or at room temperature.
More Quick and Easy Low-carb Dinner Recipes
- Pistachio Crusted Salmon
- Sticky Hoisin-Soy Chicken Drumsticks
- Pan Fried Rainbow Trout with Pineapple Salsa
- Greek salad with Grilled Chicken
Healthy Vegetable Frittata
- 8 large eggs
- 1 tablespoon water
- salt and pepper to taste
- 1 tablespoon butter
- 1 tablespoon olive oil
- ½ 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
- ½ red bell pepper diced
- 1 green onion finely chopped
- 2 tablespoons freshly grated parmesan or other 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. Do not overbake, it's ok if the centre is still slightly jiggly, the frittata will continue to cook as it cools.
- To serve, let the frittata cool in the pan for approx. 5 min, cut into wedges and serve. If serving for dinner, you can serve a salad on the side for a more filling meal.
This post was originally published in April 2017. It has been updated.