Magic Baked Vegetable Frittata
Magic Baked Vegetable Frittata is a vibrant, wholesome, and easy-to-make dish that combines eggs with a variety of fresh, colorful vegetables. The frittata is baked to perfection, resulting in a light yet satisfying texture. It features a medley of sautéed onions, bell peppers, and broccoli, along with nutrient-rich spinach and optional cheese, creating a savory, flavorful meal. Perfect for breakfast, lunch, or dinner, this dish is packed with protein, fiber, and essential vitamins, making it an excellent choice for anyone looking to enjoy a healthy, anti-inflammatory meal. The frittata is versatile, easily adaptable to your favorite veggies, and can be prepared in advance for meal prep. Whether served warm or cold, it’s a delightful, nutritious addition to any meal plan.
Ingredients:
1 medium onion, chopped into small pieces
1 bell pepper (capsicum), any color, chopped into small pieces
½ head broccoli, chopped into small pieces
6 large eggs
1 cup spinach, chopped
1/2 cup shredded cheese (optional)
1/4 cup milk or dairy-free alternative (like almond or oat milk)
1 tablespoon olive oil (or any preferred cooking oil)
Salt and pepper to taste
1/2 teaspoon dried oregano
1/2 teaspoon garlic powder (optional)
Fresh herbs (such as parsley or basil) for garnish (optional)
Instructions:
Preheat the oven to 180°C (350°F). Grease or line a 9-inch (23 cm) baking dish with parchment paper.
Prepare the vegetables: Heat olive oil in a pan over medium heat. Add the chopped onion, bell pepper, and broccoli. Sauté for about 5-7 minutes until the vegetables soften and the onions become translucent.
Mix the eggs: In a large bowl, whisk together the eggs, milk, salt, pepper, oregano, and garlic powder (if using). Add the spinach and sautéed vegetables to the egg mixture, then gently stir.
Bake: Pour the egg mixture into the prepared baking dish. Sprinkle the shredded cheese (if using) evenly over the top. Bake for 25-30 minutes, or until the frittata is set and golden brown on top. A knife inserted into the center should come out clean.
Serve: Let the frittata cool for a few minutes before slicing and serving. Garnish with fresh herbs if desired.
Notes & Tips:
Vegetable Variations: Feel free to swap out the broccoli or bell pepper for other vegetables like zucchini, mushrooms, or tomatoes. The more colorful, the better!
Cheese Alternatives: If you’re looking to keep the dish dairy-free, skip the cheese or use a dairy-free alternative such as nutritional yeast for a cheesy flavor.
Meal Prep: This frittata stores well in the fridge for up to 4 days. You can also freeze individual portions for easy future meals.
Serving Ideas: Serve with a side of mixed greens or avocado for a complete meal.
Nutritional Info (Approximate per serving):
Calories: 160-200 kcal
Protein: 12-14 g
Carbohydrates: 8-10 g
Fat: 10-12 g
Fiber: 3-4 g
Sodium: 300-350 mg (varies based on seasoning and cheese)
Health Benefits:
Rich in Protein: Eggs provide a high-quality protein source, essential for muscle repair and overall body function.
Packed with Fiber: Vegetables like broccoli and spinach are rich in fiber, supporting digestive health and helping to maintain stable blood sugar levels.
Full of Antioxidants: Vegetables and herbs contribute antioxidants like vitamin C and flavonoids, which help reduce inflammation and combat oxidative stress.
Supports Weight Loss: Low in calories and high in nutrients, this frittata makes a filling and satisfying meal, ideal for those aiming to manage their weight.
Nutrient-Dense: High in essential vitamins (like vitamin A, C, and K) and minerals (such as folate, potassium, and calcium), making this dish a great addition to any anti-inflammatory or balanced diet