Vegetable Frittata Squares
A colorful, oven-baked egg dish loaded with tender vegetables and a sprinkle of cheese, cut into neat squares perfect for brunch or meal prep. Light and fluffy, with bursts of sweet bell pepper and fresh spinach in every bite.
For 4 servings
- prep
Preheat the oven and prep the pan.
Preheat the oven to 350°F (175°C). Grease an 8x8-inch baking dish lightly with olive oil.
- saute · ~5 min
Sauté the vegetables.
1.Heat olive oil in a skillet over medium heat.2.Add chopped onion and diced bell pepper. Cook until softened, about 3 to 4 minutes.3.Add the chopped spinach and stir until just wilted, about 1 minute. Remove from heat.TIPDon't overcook the spinach — it will continue to cook in the oven. - mix · ~2 min
Whisk the egg mixture.
1.In a large mixing bowl, crack the 8 eggs.2.Add the milk, salt, and black pepper.3.Whisk vigorously until the mixture is uniform and slightly frothy.TIPWhisking until frothy helps create a lighter, fluffier frittata. - assemble · ~1 min
Combine and transfer to the baking dish.
1.Spread the sautéed vegetables evenly across the bottom of the greased baking dish.2.Sprinkle the shredded cheddar cheese over the vegetables.3.Pour the egg mixture evenly over the top.TIPGently tap the dish on the counter to release any air bubbles trapped under the vegetables. - bake · ~25 min
Bake the frittata.
Place the baking dish in the preheated oven and bake for 20 to 25 minutes, or until the eggs are set in the center and the top is lightly golden.
TIPThe frittata is done when the center no longer jiggles and a knife inserted in the middle comes out clean. - rest · ~5 min
Cool and slice into squares.
Let the frittata rest in the pan for 5 minutes. Run a knife around the edge, then slice into 8 even squares and serve.
TIPResting helps the frittata firm up for clean, neat squares.
What to keep in mind.
7 tips from the recipe — small details that make a real difference to the final dish.
- 1Whisk the eggs until frothy to incorporate air for a lighter, fluffier texture.
- 2Sauté the spinach just until wilted — it will continue cooking in the oven and won't become soggy.
- 3Tap the filled baking dish gently on the counter to release air bubbles for even slices.
- 4Test doneness by inserting a knife in the center; it should come out clean with no raw egg.
- 5Let the frittata rest for 5 minutes after baking to firm up and make slicing cleaner.
- 6Store leftovers in an airtight container in the fridge for up to 4 days; reheat gently.
- 7For meal prep, cut into squares and freeze individually wrapped in parchment for up to 1 month.
Adapt it for your goals.
Low-oil
Use a nonstick pan and omit the olive oil for sautéing; instead, sweat the vegetables with a splash of water or vegetable broth to reduce fat.
high proteinHigh-protein
Add 1/2 cup of cooked, crumbled turkey sausage or diced ham to the vegetable layer for an extra protein boost.
jainJain
Replace onion and garlic with asafoetida (hing) and use a plant-based milk; skip the cheese or use a dairy-free alternative to suit Jain dietary restrictions.
veganVegan
Substitute eggs with a tofu-based mixture (crumbled firm tofu blended with nutritional yeast, turmeric, and plant milk) and use vegan cheddar shreds.
Why this is on our healthy list.
Rich in Protein
Eight large eggs provide a high-quality, complete protein source that supports muscle repair and satiety.
Loaded with Vitamins A and C
Fresh spinach contributes vitamin A for eye health and immune support, while bell peppers deliver a generous dose of vitamin C.
Low-Carb and Keto-Friendly
With minimal carbs from vegetables and no added starches, this frittata fits well into low-carb or ketogenic eating patterns.
Good Source of Bone-Supporting Calcium
Cheddar cheese and milk provide calcium, which is essential for maintaining strong bones and teeth.
Frequently asked questions
Yes, but thaw and squeeze it completely dry before sautéing to avoid excess moisture making the frittata watery.
