Quick Description
This easy Vegetable Frittata is the perfect high-protein meal for any time of day. Packed with fresh vegetables like zucchini, bell peppers, and mushrooms, it’s a flavorful, nutritious dish that can be enjoyed for breakfast, lunch, or dinner. Baked until golden and fluffy, it’s simple to prepare, and perfect for meal prep!
Servings & Timing
Servings: 6 slices
Prep Time: 15 minutes
Cook Time: 30 minutes
Total Time: 45 minutes
Ingredients List
For the Frittata
- 6 large eggs
- 1/2 cup milk (dairy or dairy-free)
- 1 tablespoon olive oil
- 1 cup zucchini, diced
- 1/2 cup red bell pepper, diced
- 1/2 cup mushrooms, sliced
- 1/4 cup onion, diced
- 1 teaspoon garlic powder
- Salt and pepper to taste
- 1/2 cup shredded cheese (optional, use mozzarella or cheddar)
Instructions
1. Preheat the Oven
Preheat your oven to 375°F (190°C).
2. Sauté the Vegetables
Heat olive oil in a large oven-safe skillet over medium heat.
Add the diced onion, bell pepper, zucchini, and mushrooms.
Sauté for 5–7 minutes, until vegetables are softened and lightly browned.
Season with garlic powder, salt, and pepper.
3. Prepare the Frittata Mixture
In a medium bowl, whisk together eggs and milk until well combined.
Season with a pinch of salt and pepper.
4. Combine and Cook
Pour the egg mixture over the sautéed vegetables in the skillet.
Let it cook undisturbed for about 2–3 minutes to set the edges.
If desired, sprinkle the shredded cheese over the top of the frittata.
5. Bake the Frittata
Transfer the skillet to the preheated oven.
Bake for 20–25 minutes, or until the frittata is set and golden on top.
A toothpick inserted into the center should come out clean.
6. Serve
Let the frittata cool for a few minutes, then slice and serve warm.
Additional Notes
- Make Ahead: The frittata can be made ahead and stored in the fridge for up to 3 days. Reheat in the oven or microwave.
- Flavor Boost: Add fresh herbs like basil, parsley, or thyme to the egg mixture for extra flavor.
- For a Crusty Bottom: Use a cast iron skillet for the perfect golden, crispy bottom.
Dietary Info
High Protein
Gluten-Free
Vegetarian
Dairy-Free Option (skip cheese or use dairy-free cheese)
Calories per serving: ~180 kcal (without cheese), depending on serving size and ingredients.
Flavor Tips & Variations
- Cheese Variation: Try feta, goat cheese, or parmesan for a different cheese flavor.
- Add Meat: Crumbled sausage or bacon can be added to the vegetable mix for extra protein.
- Spicy Kick: Add a pinch of red pepper flakes or a diced jalapeño to the vegetables for some heat.
Ingredient Substitutions
- Eggs → Egg Whites for a lighter version.
- Milk → Coconut milk or almond milk for a dairy-free option.
- Cheese → Nutritional yeast for a vegan alternative.
Recipe Variations & Serving Suggestions
- Serve with a Salad: Pair this frittata with a simple green salad or avocado slices for a complete meal.
- Frittata Wraps: Wrap slices of frittata in a tortilla for a delicious breakfast or lunch wrap.
- Add Potatoes: For a heartier version, stir in cooked potatoes or sweet potatoes with the vegetables.
Storage & Make-Ahead
- Store leftovers in an airtight container in the fridge for up to 3 days.
- Freeze individual slices wrapped in plastic wrap for up to 2 months. Reheat in the microwave or oven.
FAQ
Can I make this without cheese?
Yes! The frittata is just as delicious without cheese, and still packed with flavor from the vegetables.
How do I prevent the frittata from getting soggy?
Make sure to sauté the vegetables well to release excess moisture before adding the egg mixture.
Can I use frozen vegetables?
Yes, just make sure to thaw and drain them well before using in the frittata.
