Vegetable Frittata Squares
Fluffy baked egg squares packed with colorful bell peppers, mushrooms, and onions. This low-sodium recipe is perfect for a healthy meal prep breakfast or a light lunch, ready in under an hour.
For 4 servings
5 steps. 10 minutes total.
- 1
Step 1
- a.Preheat oven and prepare the baking dish
- b.Preheat your oven to 375°F (190°C).
- c.Lightly grease an 8x8 inch baking dish with cooking spray or a little olive oil.
- 2
Step 2
- a.Sauté the vegetables
- b.Heat 1 tbsp of olive oil in a skillet over medium heat.
- c.Add the chopped onion and bell pepper. Cook for 4-5 minutes until they begin to soften.
- d.Add the sliced mushrooms and cook for another 3-4 minutes, until they release their moisture and start to brown.
- e.Stir in the minced garlic and cook for 1 more minute until fragrant. Remove from heat.
- 3
Step 3
- a.Prepare the egg mixture
- b.In a large bowl, crack the 8 eggs and whisk them until the yolks and whites are fully combined and slightly frothy.
- c.Whisk in the milk, shredded Swiss cheese, black pepper, and salt until just combined.
- 4
Step 4
- a.Combine and bake the frittata
- b.Spread the cooked vegetables evenly in the bottom of the prepared baking dish.
- c.Pour the egg mixture over the vegetables.
- d.Bake for 20-25 minutes, or until the center is set and the edges are lightly golden. A knife inserted into the center should come out clean.
- e.The internal temperature should reach at least 160°F (71°C).
- 5
Step 5
- a.Cool, cut, and serve
- b.Let the frittata cool in the dish for at least 10 minutes. This helps it set and makes for cleaner cuts.
- c.Cut into 8 equal squares.
- d.Garnish with fresh parsley and serve warm or at room temperature.
What to keep in mind.
4 tips from the recipe — small details that make a real difference to the final dish.
- 1Don't overbake the frittata, as it can become rubbery. Remove it from the oven as soon as the center is just set.
- 2Feel free to swap the vegetables. Spinach, zucchini, or broccoli work well, but be sure to cook them first to remove excess moisture.
- 3For extra flavor without adding sodium, try adding a teaspoon of dried oregano or a no-salt Italian seasoning blend to the egg mixture.
- 4These squares are perfect for meal prep. Store them in an airtight container in the refrigerator for up to 4 days.
Adapt it for your goals.
Dairy free
Replace the milk with unsweetened almond or soy milk and use a dairy-free shredded cheese alternative.
high proteinHigh protein
Add 1/2 cup of cooked, diced chicken breast or turkey sausage along with the vegetables for an extra protein boost.
ckd friendlyCkd friendly
To make this more kidney-friendly, use only egg whites (from 12 eggs), omit mushrooms, and replace bell pepper with cabbage. Ensure cheese is low-phosphorus and omit salt entirely. This will further reduce sodium, potassium, and phosphorus.
quickQuick
Use a bag of pre-chopped mixed vegetables to save on prep time. Sauté them directly from the bag.
Why this is on our healthy list.
High in Protein
Eggs provide high-quality protein, which is essential for muscle repair, immune function, and keeping you feeling full and satisfied.
Rich in Vitamins
Bell peppers and other vegetables offer a great source of vitamins like Vitamin C and A, which support a healthy immune system and vision.
Supports Heart Health
This recipe is intentionally low in sodium, which can help manage blood pressure and reduce the risk of heart disease.
Great for Meal Prep
Making a batch of these squares provides a ready-to-go, healthy meal option, helping you avoid less healthy choices during a busy week.
Frequently asked questions
Yes, it's a very healthy dish. It's packed with protein from eggs and loaded with vitamins and fiber from the vegetables. This low-sodium version is particularly good for heart health and blood pressure management.