Veggie Frittata
A light and fluffy oven-baked frittata packed with fresh zucchini, bell pepper, and spinach. Made with a mix of whole eggs and egg whites, it's a perfect high-protein breakfast or light lunch.
For 4 servings
Preheat oven and prepare vegetables.
Preheat your oven to 400°F (200°C). Finely chop the onion, chop the bell pepper, and thinly slice the zucchini.
Sauté the vegetables.
- Heat olive oil in a 10-inch oven-safe skillet over medium heat.
- Add the chopped onion and cook for 2-3 minutes until softened.
- Add the zucchini and bell pepper. Cook for another 5 minutes, stirring occasionally, until tender.
- Stir in the baby spinach and cook for 1 minute until just wilted. Remove from heat.
TIPPat the zucchini dry after slicing to prevent the frittata from becoming watery.Whisk the egg mixture.
In a large bowl, whisk the whole eggs and egg whites until light and frothy. Whisk in the milk, black pepper, dried oregano, and garlic powder.
Combine ingredients in the skillet.
- Pour the egg mixture evenly over the sautéed vegetables in the skillet.
- Gently stir to distribute the vegetables.
- Sprinkle the crumbled feta cheese over the top.
TIPUse an oven-safe skillet like cast iron to transition seamlessly from stove to oven.Bake the frittata.
Transfer the skillet to the preheated oven and bake for 12-15 minutes, or until the eggs are set and the center is just firm.
Rest, garnish, and serve.
Carefully remove the skillet from the oven. Let the frittata rest for 5 minutes. Drizzle with fresh lemon juice before slicing into wedges and serving warm.
What to keep in mind.
5 tips from the recipe — small details that make a real difference to the final dish.
- 1Whisk the eggs and egg whites vigorously to incorporate air for a fluffier, lighter texture.
- 2Don't overbake the frittata, as it can become rubbery. The center should be just set with a slight wobble.
- 3Ensure your skillet is truly oven-safe, especially the handle. A cast-iron skillet works perfectly.
- 4Feel free to swap the vegetables with what you have on hand, like mushrooms, asparagus, or broccoli.
- 5For a bit of fresh flavor, add a tablespoon of chopped fresh parsley or dill to the egg mixture.
Adapt it for your goals.
Dairy free
Replace the feta cheese with a dairy-free alternative and use unsweetened almond or soy milk instead of dairy milk.
high proteinHigh protein
Increase the protein by adding more egg whites or incorporating 1/2 cup of cooked quinoa into the vegetable mixture.
kid friendlyKid friendly
Use a milder cheese like shredded mozzarella instead of feta, and finely chop the vegetables so they blend in more.
spicySpicy
Add a pinch of red pepper flakes to the egg mixture or sauté a chopped jalapeño with the onions for a little heat.
Why this is on our healthy list.
High in Lean Protein
The combination of whole eggs and egg whites provides a substantial amount of high-quality protein, essential for muscle repair, satiety, and maintaining a healthy metabolism.
Rich in Vitamins and Minerals
Packed with spinach, bell peppers, and zucchini, this frittata is an excellent source of vitamins A, C, and K, as well as folate and potassium.
Supports Heart Health
This recipe is low in saturated fat and sodium. Using olive oil provides healthy monounsaturated fats, contributing to a heart-healthy diet.
Good Source of Fiber
The variety of vegetables adds dietary fiber, which aids in digestion, helps maintain stable blood sugar levels, and promotes a feeling of fullness.
Frequently asked questions
Yes, this Veggie Frittata is very healthy. It's high in protein from eggs and egg whites, packed with vitamins and fiber from vegetables, and made with minimal oil. It's also low in sodium and saturated fat, making it a great choice for a balanced meal.
