Healthy Vegetable Frittata

Make a protein-rich Healthy Vegetable Frittata is less than 30 minutes with this easy to follow frittata guide and recipe.

This post was originally published in April 2017. It has been updated.

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 (steamed veggies and cooked sausage, for instance, are perfect in frittatas) and cleaning out your refrigerator. Because eggs are rich in protein, healthy and inexpensive it’s a good idea 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 a Frittata

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.

A good rule of thumb when making a frittata is to keep your add-ins to a total of 2 cups. Below is a list of filling options you can choose from. For a richer frittata, you can add shredded cheese to the egg mixture. 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.

Frittata Filling Options

• 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. You could also make healthy frittata muffins by baking them in a muffin pan. Frittata muffins make fabulous appetizers and are perfect for a healthy snack. Check out the note section of my recipe below for instructions on how to make frittata muffins. Enjoy!

If you make this recipe be sure to take a picture and share it with me on Instagram by tagging #sweetandsavourypursuits, I love to see your photos!

Healthy Vegetable Frittata

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Prep Time: 10 minutes

Cook Time: 15 minutes

Total Time: 30 minutes

Easy, quick and versatile, this protein rich Healthy Vegetable Frittata can be ready in less than 30 minutes.

Course: Breakfast, Main

Cuisine: Italian

Keyword: Frittata, Healthy Vegetable Frittata, Vegetable Frittata

Servings: 4

Calories: 245kcal

Author: Sweet and Savoury Pursuits

Ingredients

• 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 cheese to your liking
• salt and pepper to taste

Instructions

• 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.
  

Notes

For a richer frittata, you can add up to 1/2 cup of shredded cheese to the egg mixture before adding the eggs to the 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 recipe above. Combine the veggies with the 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.

Nutrition

Calories: 245kcal | Carbohydrates: 6g | Protein: 16g | Fat: 17g | Saturated Fat: 6g | Cholesterol: 341mg | Sodium: 268mg | Potassium: 388mg | Fiber: 2g | Sugar: 3g | Vitamin A: 1555IU | Vitamin C: 24.3mg | Calcium: 148mg | Iron: 3mg

Did you make this recipe? Have any questions, comments or suggestions? Leave me a note below!Or take a picture and tag me on Instagram at @sweetandsavourypursuits

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