Easy Veggie Frittata: A Delicious and Healthy Breakfast
Mornings are the perfect opportunity to fuel your day with a meal that is both nourishing and satisfying. An Easy Veggie Frittata combines vibrant vegetables with fluffy eggs, creating a dish that is as colorful as it is flavorful. This recipe works beautifully for breakfast, brunch, or even a light dinner, offering a quick yet wholesome solution for busy days. Beyond its convenience, a veggie frittata provides versatility, allowing you to use seasonal vegetables and experiment with herbs and cheeses. Its golden, slightly crisp edges and soft, flavorful center make it a crowd-pleaser, whether you’re serving your family or hosting a brunch gathering.
Ingredients Needed
| Ingredient | Quantity | Approx. Calories |
|---|---|---|
| Eggs | 6 large | 420 kcal |
| Olive oil | 1 tbsp | 120 kcal |
| Onion (chopped) | 1 medium | 44 kcal |
| Bell pepper (diced) | 1 medium | 24 kcal |
| Zucchini (sliced) | 1 cup | 19 kcal |
| Spinach (fresh) | 2 cups | 14 kcal |
| Cherry tomatoes (halved) | 1 cup | 27 kcal |
| Feta cheese (crumbled) | ¼ cup | 100 kcal |
| Salt & pepper | To taste | ~0 kcal |
| Fresh herbs (optional: parsley, basil) | 1–2 tbsp | 1–2 kcal |
Step-by-Step Cooking Instructions
- Preheat and prep:
Preheat your oven to 375°F (190°C). Lightly grease an oven-safe skillet with olive oil. - Sauté the vegetables:
Heat olive oil over medium heat. Add onions and bell peppers, cooking until softened (about 3–4 minutes). Stir in zucchini and cook another 2 minutes. - Add greens and tomatoes:
Mix in fresh spinach and cherry tomatoes. Cook until spinach wilts slightly. - Whisk eggs:
In a bowl, whisk the eggs with salt, pepper, and optional herbs until smooth. - Combine eggs and vegetables:
Pour the eggs over the sautéed vegetables in the skillet. Stir gently to distribute evenly. - Add cheese:
Sprinkle crumbled feta cheese over the top. - Bake:
Transfer the skillet to the preheated oven. Bake for 15–20 minutes or until the frittata is fully set and slightly golden on top. - Serve:
Remove from oven, let it cool for a few minutes, then slice into wedges and serve warm.
Tips for Customizing the Recipe
- Add protein: Include cooked bacon, sausage, or tofu for extra protein.
- Change up the veggies: Swap zucchini for asparagus, mushrooms, or broccoli.
- Cheese variations: Try goat cheese, cheddar, or mozzarella for different flavors.
- Spice it up: Add chili flakes, smoked paprika, or a dash of hot sauce.
- Make it mini: Prepare as individual frittatas in muffin tins for portion control.
Nutritional Information
| Nutrient | Amount |
|---|---|
| Calories | ~186 kcal |
| Protein | 13 g |
| Carbohydrates | 5 g |
| Fiber | 1.5 g |
| Fat | 13 g |
| Vitamin A | High |
| Vitamin C | Moderate |
| Calcium | Moderate |
| Iron | Moderate |
Serving Suggestions
- Serve with a side of fresh mixed greens or arugula salad.
- Pair with whole-grain toast or avocado slices for a complete breakfast.
- Top with a dollop of Greek yogurt or salsa for added flavor.
- Make it a brunch centerpiece alongside fresh fruit or a light soup.
Easy Veggie Frittata: A Delicious and Healthy Breakfast
4
servings10
minutes20
minutes186
kcalIngredients
6 large eggs
1 tbsp olive oil
1 medium onion, chopped
1 medium bell pepper, diced
1 cup zucchini, sliced
2 cups fresh spinach
1 cup cherry tomatoes, halved
¼ cup crumbled feta cheese
Salt & pepper, to taste
Fresh herbs (optional: parsley, basil)
Directions
- Preheat oven to 375°F (190°C). Lightly grease an oven-safe skillet.
- Heat olive oil over medium heat. Sauté onions and bell peppers until soft. Add zucchini and cook 2 more minutes.
- Stir in spinach and cherry tomatoes until spinach wilts slightly.
- Whisk eggs with salt, pepper, and herbs. Pour over vegetables.
- Sprinkle feta cheese on top.
- Bake for 15–20 minutes until the frittata is set and golden on top.
- Let cool for a few minutes, slice, and serve.
Recipe Video
Notes
- The frittata can be stored in an airtight container in the fridge for up to 3 days.
Reheat gently in the oven or microwave to preserve its texture.
FAQs
1. Can I make a veggie frittata ahead of time?
Yes! A frittata can be made ahead and stored in the refrigerator for up to 3 days. Reheat gently in the oven or microwave before serving.
2. Can I use frozen vegetables?
Absolutely. Just thaw and drain excess water before adding to the eggs to prevent a watery frittata.
3. How do I make the frittata fluffier?
Whisk the eggs well to incorporate air, and avoid overcooking. You can also add a splash of milk or cream for a lighter texture.
4. Can I make it dairy-free?
Yes. Simply omit the cheese or use a plant-based alternative like vegan feta or nutritional yeast.
5. Can I cook a frittata on the stovetop instead of the oven?
Yes. Use a non-stick skillet, cover with a lid, and cook on low heat for 10–15 minutes until set. You can also briefly broil the top for a golden finish.
Conclusion
An Easy Veggie Frittata is a simple, versatile, and flavorful way to incorporate more vegetables into your meals. It’s perfect for busy mornings, lazy weekends, or casual brunches with friends and family. With endless customization options, it can adapt to your favorite seasonal vegetables, herbs, and cheeses, making it a timeless staple in any kitchen. Easy to prepare, visually appealing, and nutrient-rich, this frittata proves that healthy eating doesn’t have to be complicated.
