Italian-Style Vegetable Frittata
A light, protein-packed Italian frittata loaded with colorful vegetables, fresh herbs, and a touch of Parmesan cheese. Perfect for breakfast, brunch, or a healthy dinner, this dish is quick, versatile, and full of Mediterranean flavors.
Prep & Cooking Time:
Prep Time: 10 minutes
Cook Time: 15-20 minutes
Total Time: 25-30 minutes
Ingredients:
6 large eggs
1/4 cup milk or unsweetened almond milk
1 small zucchini, diced
1 small red bell pepper, diced
1/2 cup cherry tomatoes, halved
1/2 small onion, finely chopped
2 cloves garlic, minced
2 tbsp olive oil
1/4 cup grated Parmesan cheese
2 tbsp fresh basil, chopped (or parsley)
Salt & pepper to taste
Optional: 1/2 tsp dried oregano or Italian seasoning
Instructions:
1. Preheat the oven (if finishing in oven):
Preheat to 180°C (350°F).
2. Prepare the vegetables:
Heat olive oil in an oven-safe skillet over medium heat.
Sauté onion and garlic for 2-3 minutes until soft.
Add zucchini and bell pepper; cook for 3-4 minutes until slightly tender.
Stir in cherry tomatoes and herbs, cook 1-2 minutes.
3. Prepare the egg mixture:
In a bowl, whisk eggs, milk, Parmesan, salt, pepper, and optional Italian seasoning
4. Combine and cook:
Pour egg mixture over the sautéed vegetables in the skillet.
Cook on medium-low heat for 4-5 minutes, until edges begin to set.
5. Finish cooking:
Oven method: Transfer skillet to preheated oven and bake for 8-10 minutes until eggs are fully set.
Stovetop method: Cover skillet with a lid and cook on low heat for 8-10 minutes until eggs are set.
6. Serve:
Slice frittata and garnish with extra fresh basil or parsley.
Serve warm with a side salad, toast, or roasted vegetables.
Tips:
Use an oven-safe non-stick skillet for easy cooking and cleanup.
Swap vegetables based on seasonality: spinach, mushrooms, or asparagus work great.
Add cooked lean proteins like chicken or turkey sausage for a more filling frittata.
Leftovers can be stored in the fridge for 2-3 days and reheated.
Common Questions (FAQs):
1. Can I make this frittata vegetarian?
Yes! Simply omit any meat and load it with extra vegetables or beans.
2. Can I freeze it?
Yes. Slice, wrap individually, and freeze for up to 1 month. Reheat in the oven or microwave.
Nutritional Information
Calories: ~220 kcal
Protein: 14g
Carbohydrates: 7g
Fat: 16g
Fiber: 2g
Sodium: 320 mg