Healthy vegetable frittata is one of the easiest high-protein breakfast recipes you can make when you need something quick, filling, and packed with veggies. This easy baked frittata comes together in under 30 minutes, is naturally low-carb and gluten-free, and works perfectly for meal prep, busy mornings, or even a light dinner.
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Easy Healthy Frittata
I make this when I want something simple but still healthy and satisfying. You can use whatever vegetables you have in the fridge, and it always turns out soft, fluffy, and full of flavor.
Healthy Vegetable Frittata Benefits
- high in protein from eggs
- packed with vegetables
- naturally gluten-free
- low carb and keto-friendly
- great for meal prep
In This Post
Ingredients
The full recipe and ingredients can be found in the recipe card below this post.
- Eggs - Eggs are the main ingredient in this low carb frittata. They are a great source of protein, vitamins, and minerals. I used large eggs but this recipe will work with medium eggs as well.
- Vegetables - frittata is a great way to use up all those forgotten in-the-fridge veggies. Use what you have in the fridge, frozen or fresh. Spring, fall, summer, whatever is in season. I recommend these popular nutritious veggies: onions, bell peppers, mushrooms, potatoes (parboiled), spinach, asparagus, tomatoes, zucchini, and broccoli.
- Cheese - I used grated cheddar, but anything from feta cheese, and mozzarella to parmesan cheese will be delicious. Cheese adds savory flavor and texture. It helps to bind the ingredients for a fluffy and thick frittata.
- Herbs and spices - for an easy prep use a premixed seasoning blend such as seasoned salt or Italian seasoning or herbs. Or you can use a combination of one or two dried or fresh herbs such as oregano, thyme, basil, rosemary and parsley.
- Half and half or milk or cream - half and half is the perfect match for the eggs without becoming too heavy on texture and flavor. For a more hearty and fat rich frittata use cooking cream instead.
How To Make Frittata
- Preheat oven to 425°F (220°C).
- In a large bowl, combine eggs, half and half, cheese, Italian herbs, green onions, salt, and pepper. Set aside.
- In a 10-12-inch skillet or cast iron skillet, over medium-high heat, add a little oil and sauté veggies: first onion until softened, and then add mushrooms. Add garlic and saute for 30 seconds.
- Stir in spinach and cook until it's wilted and reduced in size. Reduce the heat to medium-low.
- Give the beaten eggs mixture a good stir and pour over the vegetables, covering them evenly.
- You can gently use a spatula to evenly spread out the eggs and cheese. Top with tomatoes tucking them in halfway through. Cook for a couple of minutes without stirring so it can set a little.
- Bake for 15-20 minutes in preheated oven or until egg has completely set all around, veggies are cooked, and edges are golden brown.
- You can turn the broiler setting for the last 5 minutes for the top to brown better.
- Take it out of the oven and let it sit for 2-3 minutes (or longer) before slicing. The frittata should set and look like quiche. The longer it sits and cools the easier you can cut it.
- Top with fresh parsley and enjoy! For easy egg recipes, try Spicy Scrambled Eggs.
Is Vegetable Frittata Healthy?
Short answer: yes. A vegetable frittata is a healthy breakfast option because it is high in protein, low in carbs, and loaded with nutrients from fresh vegetables. It can easily fit into a balanced diet and works well for weight loss or clean eating.
Tips
- To ensure your frittata is more nutritious and healthy, use seasonal and organic fresh veggies.
- Some recipes call for chunky vegetables but prefer to chop the veggies small, so they can blend better into the filling. You can rather than chunky.
- You can also use any leftover vegetables from last night's dinner to fill this frittata. Roasted, grilled, pan-fried or steamed.
- For the baking dish, use oven-proof 12 or 10-inch skillet or a similar size round baking pan.
- Add some spicy sauce, Sriracha sauce to your baked frittata! So good!
- With this recipe you can also prepare frittata muffins.
- You can also top your frittata with some crumbled goat, feta or cotija cheese.
- If you want to spice up this easy frittata I like to add red pepper flakes on top when serving or in mix it in the filling, top it up with a drizzle of hot sauce (Franks, Tabasco, Valentina) or add some finely chopped green chilies or jalapenos to the mix.
How To Make A Frittata Fluffy (Common Mistakes)
- Don't overbake - it becomes dry.
- Don't skip the dairy - milk or cream helps texture.
- Cook veggies first - removes excess water.
- Don't overcrowd - too many veggies = soggy
What to serve with vegetable frittata
Although this egg dish is a meal on its own but it can be still served with a variety of sides. Here are some ideas:
- Simple Green salad - for a lighter meal
- Crusty bread
- Roasted potatoes or fries
- Steamed, roasted or Grilled vegetables - try these tasty vegetable kabobs
- Creamy soup
- Add veggie protein such as tofu or tempeh. I like to saute these slightly in the skillet before adding to the filling.
- For non vegetarian: ham, bacon or breakfast sausage.
What else can you add to your frittata? Well, the options are endless, really but here are a few of my favorite combinations.
- Spinach, ham, and cheese
- Butternut and kale frittata
- Broccoli, chorizo, and cheese
- Zucchini and mushrooms
- Spinach and potatoes
- Mushroom frittata
- Green frittata: Asparagus and spinach, kale, zucchini
- Salmon and smoked cheese
Storing and Freezing Instructions
- Store. To store allow the frittata to cool, and store leftovers individually wrapped in plastic wrap or foil or in an airtight container.
- Freezing. Allow the frittata to cool completely. Slice into individual portions and wrap them tightly in plastic wrap or aluminum foil. Transfer to an airtight container. Freeze for up to 2-3 months. To reheat, defrost in the fridge overnight. Bake in the oven at about 370 degrees Fahrenheit for 10-15 minutes or until heated through.
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Recipe Card
Easy Healthy Vegetable Frittata Recipe (Ready in 30 Minutes)
This Healthy Vegetable Frittata dish is packed with loads of extra veggies so you can get at least one portion out of 5-a-day needed. Easy to make during busy weeknights and require less than 30 minutes of your time.
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INGREDIENTS
- 10 large eggs
- ¼ cup half and half, or heavy cream
- ¼ teaspoon black pepper
- 1 cup cheddar cheese
- ½ yellow onion, or red onion, finely diced
- 1 teaspoon garlic clove minced
- 1 teaspoon fine sea salt
- 10 pcs mushrooms, sliced
- 10 pcs cherry/plum tomatoes
- 3 cups fresh spinach
- ¼ cup green onions sliced
- 1 teaspoon Italian Herbs, or all-purpose seasoning (no salt)
- olive oil for cooking
INSTRUCTIONS
- Preheat oven to 425°F (220°C). In a large bowl, combine eggs, half and half, cheese, Italian herbs, green onions, salt, and pepper. Set aside.10 large eggs, ¼ cup half and half, 1 cup cheddar cheese, ½ yellow onion, 1 teaspoon fine sea salt, 1 teaspoon Italian Herbs, ¼ teaspoon black pepper
- In a 10-12-inch skillet or cast iron skillet, over medium-high heat, add a little oil and sauté veggies: first onion until softened, and then add mushrooms. Add garlic and saute for 30 seconds. Stir in spinach and cook until it's wilted and reduced in size. Reduce the heat to medium-low.1 teaspoon garlic clove minced, 10 pcs mushrooms, ¼ cup green onions sliced, olive oil for cooking, 3 cups fresh spinach
- Give the beaten eggs mixture a good stir and pour over the vegetables, covering them evenly. You can gently use a spatula to evenly spread out the eggs and cheese. Top with tomatoes tucking them in halfway through. Cook for a couple of minutes without stirring so it can set a little.10 pcs cherry/plum tomatoes
- Bake for 15-20 minutes in preheated oven or until egg has completely set all around, veggies are cooked, and edges are golden brown. You can turn the broiler setting for the last 5 minutes for the top to brown better.
- Take out of the oven and let it sit for a 2-3 minutes (or longer) before slicing. The frittata should set and look like quiche. The longer it sits and cools the easier you can cut it.
- Top with fresh parsley and enjoy!
NOTES
- Store. To store allow the frittata to cool, and store leftovers individually wrapped in plastic wrap or foil or in an airtight container.
- Freezing. Allow the frittata to cool completely. Slice into individual portions and wrap them tightly in plastic wrap or alumnium foil. Transfer to an airtight container. Freeze for up to 2-3 months. To reheat, defrost in the fridge overnight. Bake in the oven at about 370 degrees Fahrenheit for 10-15 minutes or until heated through.
ADD YOUR OWN PRIVATE NOTES
NUTRITION
Calories: 149kcalCarbohydrates: 3gProtein: 11gFat: 10gSaturated Fat: 5gPolyunsaturated Fat: 1gMonounsaturated Fat: 3gTrans Fat: 0.02gCholesterol: 219mgSodium: 479mgPotassium: 197mgFiber: 1gSugar: 1gVitamin A: 1543IUVitamin C: 5mgCalcium: 159mgIron: 2mg
Tried this recipe?@theyummy_bowl and tag #theyummy_bowl! Thank you!
Note: Nutrition information is estimated and varies based on the products used.
Full Nutrition Disclaimer can be found here.
For more weekend breakfast ideas try my Cabbage Pie, Ham and Potato Casserole, spicy Hashbrown Casserole or cornbread Jalapeno Muffins.
MJ
Will this come together if I omit the cheese?
Julia
It should but texture will be different for sure.
J.D.
Delicious! My partner and I have made this many times. It's so filling and yummy!
Julia
thank you J.D.!
Linda K.
Thanks for the easy-to-follow recipe, Julia! Quick question: Can I substitute some of the vegetables mentioned in the ingredients with whatever I have on hand, like bell peppers or zucchini? Trying to make sure nothing goes to waste in my fridge.