Easy Vegetable Frittata (Delicious and High Protein)
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If you want to learn how to make a delicious vegetable frittata without messing up the entire kitchen, you’ve come to the right place!
Ah guys, frittatas! Just like their little brother, the omelette, frittatas are subject to very emotional discussions. Everybody seems to know how to make the perfect vegetable frittata.
At the end of the day much of it is personal taste. For example I like my frittata nicely fried, while someone else would consider this a cardinal sin insisting the inside needs to be gooey.
What I know for sure, is that our take on the vegetable frittata is easy to make AND delicious!
The Vegetable Frittata Ingredients
- Chopped Veggies
You can basically use any veggie you like. For this version we went for onion, red bell pepper, cauliflower and spinach since you can easily get them all year round. But feel free to go for an asparagus, pea, onion combo or for an Italian inspired tomato basil version.
Yes, the star of the show. 6 medium eggs usually go into every standard sized frittata (I can already hear Gordon Ramsay screaming “NO! It’s 7 large eggs you donkey!). Half a dozen it is for 2 proper servings.
Uhh, another hot topic in the frittata discussion. We went for a ¼ cup of cream cheese instead of the “classic” whole milk.
Either is a wonderful upgrade to a frittata without dairy. You can also experiment with yogurt, sour cream, heavy cream or creme fraiche.
We also added feta, because of the wonderful tang it adds!
In general, full fat dairy works best. Skim versions make the frittata more watery.
Veggie Frittata Health Benefits
First off, this is a lacto-ovo vegetarian recipe. And since we don’t use any wheat products, the dish is gluten-free. It’s also quite low in carbs. You could even incorporate this egg dish into a keto diet!
Here’s a quick macro overview:
Thanks to the eggs and cheese this recipe really gets 30g of protein on just 380kcal. That is a prime example of a vegetarian high protein dish.
So, if you are trying to get more results out of your workouts, this easy vegetable frittata recipe is a good addition to your rotation.
It’s also very suitable for people looking to lose weight, because recipes higher in protein help you to feel full for longer and burn more calories during the digestion process (hello Thermic Effect of Food 👋).
The eggs and cheese are also a great way to get in more vitamin B12, a nutrient we vegetarians have to watch out for slightly more than our omnivorish conspecifics.
Free 7-Day Meal Plans
On that note, we have a free 7-Day Vegetarian High Protein Meal Plan that is ideal, if you are looking to add more protein to your diet.
If weight loss is your current focus, then check out this free 7-Day Vegetarian Weight Loss Meal Plan!
How to make the best Vegetable Frittata
The eggs: Don’t “overwhisk” them. That’ll turn into a flatter frittata. Combine eggs with a decent whirl, just don’t go overboard. And don’t be too stingy with the salt.
The dairy: low-fat cream cheese can make the frittata a bit watery in comparison to full fat cream cheese. But you save on calories and fat. It’s a trade-off that you have to make.
The veggies: You can use frozen or fresh veggies, whatever you have on hand. This easy frittata recipe is also a good way to use up any leftover vegetables. Frozen or especially fresh herbs is a nice add on!
The method: It’s important that you chop your veggies in bite sized pieces and that you sauté or roast them so that their water content reduces. That way we have a less watery and more flavorful frittata. In both cases use olive oil.
In our version we don’t use the oven, we just stick to the stove. That means we don’t need an oven-proof pan like a cast iron skillet.
Kid-friendly trick: transfer the sauteed vegetables to a large bowl and give them a quick blend using a hand blender. Oftentimes kids don’t like seeing veggies in their food. This is a wonderful way to sneak them in!
Once the cooked vegetables are incorporated with the egg mixture, the batter should cook on medium heat in a non-stick pan. You’ll have one tricky moment: flipping the frittata using a plate. But don’t worry, it’s pretty easy (more in the instructions).
On a personal note: I don’t like the idea of heating up the oven all the way to 400°F just for a few veggies. Seems to me like an energy waste.
Can I make a vegetable frittata ahead?
If you plan to make something else in the oven, like a casserole or roasted veggies for another dish, keep some roasted vegetables for your frittata! Your diced frittata vegetables need about 15 minutes at 200°C/ 400°F.
Store them in the fridge and add to the egg mix without sauteing. That would definitely shave off a couple of minutes!
How to store and re-heat?
Fortunately frittatas work well for meal prep! They can be stored easily in an airtight container for about 3 days. You can also cut the frittata into individual slices, no problem.
To reheat your veggie frittata just use a microwave or add the slices to a pan on low heat. The oven works best, but you know – energy waste…🙃
Frittatas taste lovely on room temperature as well!
The variations for vegetable frittatas are endless. Here are a few points you can tackle:
Swap cheeses: Try out a mellow mozzarella or goat cheese instead of the feta. Or go for a Monterey jack or sharp cheddar cheese. All will work nicely! Swap the cream cheese for milk.
Go with the seasons: As mentioned you can use almost any vegetable combination. Go with the seasons: peas and asparagus in spring; cherry tomatoes, bell peppers and fresh basil in summer; kale and carrot in autumn; parsnip and swiss chard in winter.
Fritattas are also the perfect meal to use up any leftover veggies. Red onion, green onion or yellow onion – all works nicely.
Try the oven: by all means try a baked vegetable frittata! Roast the veggies in the oven. Also finish off your frittata in the oven for 5-10 minutes. Make sure you use an oven-proof pan (eg. cast-iron skillet ) in that case.
For all you vegans out there, I don’t see a way to really veganize this recipe, sorry.
Vegetable Frittata FAQ
Last but not least let me answer a few of the most asked questions on frittatas:
Do you add milk to eggs for frittata?
Yes, it makes the frittata taste richer. It’s definitely a flavor boost. The basic frittata formula is about ¼ cup milk or cream cheese for 6 medium eggs.
Why is my frittata watery?
You might have used too much milk or skim milk. Stick to the ¼ cup milk per half a dozen eggs rule. Sauté or roast your vegetables properly.
They contain a lot of water that we need to extract beforehand.
What is the best pan to make frittata?
A properly coated cast iron pan is the best option for the stove and oven. But a regular non-stick pan will also do. Ideally you have an 8 inch pan for thicker frittatas.
How do you make a frittata rise?
Don’t overwhisk your eggs and stick to the egg to dairy ratio. Lastly you can add a sprinkle of baking soda or powder to the batter. That’ll help the frittata to rise.
What to serve with vegetable frittatas?
You can make frittatas for an easy breakfast or lunch just with some good bread and/or a simple green salad on the side.
Turn it into a comforting dinner with some Bombay Potatoes on the side
Or go for a more summery route and serve your frittata with a fresh Tomato Avocado Salad.
Try out these Breakfast Egg Muffins, basically a mini version of a frittata!
This tomato omelette also ticks the veggie, cheese and egg combo
Try out another classic, the Spanish Omelette or also called “Tortilla”
Alright, this post gave you lots of ideas on which way you can direct this simple recipe. Now it’s on you to make your very own perfect frittata. Have fun!
- 6 oz mixed veggies, chopped (fresh or frozen like tomatoes, carrots, peas, asparagus, eggplant, zucchini, the list goes on, use what you have)
- 2 tsp olive oil
- 1 ¼ tsp salt (divided)
- 6 eggs
- ¼ cup low fat cream cheese (super-light where possible)
- ½ tsp black pepper (fresh)
- 2 oz spinach (fresh or frozen, can be replaced for other leaves like kale or arugula)
- 2 oz low fat feta cheese (crumbled, divided)
- ¼ cup fresh herbs of choice (packed)
- Prepare mixed chopped veggies.6 oz mixed veggies, chopped
- In a medium non-stick pan (it’s important that it is non-stick), heat the olive oil. Add the chopped veggies and ½ tsp of salt. Sautée over medium heat, mixing, until they look slightly golden all over.2 tsp olive oil, 1 ¼ tsp salt
- With a hand blender in a bowl blend 6 eggs, cream cheese, black pepper, remaining ¾ tsp of salt and the roasted veggies until veggies are mostly processed into small pieces and the eggs and cheese incorporated. Then, by hand fold in half the crumbled feta and the spinach.6 eggs, ¼ cup low fat cream cheese, ½ tsp black pepper, 2 oz low fat feta cheese, 2 oz spinach
- Put the same pan over low heat. Add the egg mixture.
- Turn the heat back to medium and begin mixing the eggs quickly with chopsticks or a small spatula while they cook.
- Once the base of the eggs begins to set, stop the mixing and press the curds in the middle of the skillet. Then, lift the flat surface on the bottom and let the raw liquid eggs move to the outside and the bottom. Do this a couple of times until you don’t have a pool of completely liquid egg on the surface.
- Once the eggs are almost completely cooked and we have a jammy and jiggly surface with no liquid egg and a cooked base, we will flip the frittata to finalise the cooking. To do this take a plate bigger than the circumference of the pan. Place the plate face-down on top of the pan and flip both, so that the frittata falls onto the plate. When you remove the pan, you will see the browned underside of the frittata.
- Slide the frittata back into the pan and cook for 2-3 more minutes or until when you check the bottom you have a dry base. However, do not over cook more than that to avoid dryness.
- Serve frittata. You can place a plate on top of the pan and flip like the first time to take it out, slide it into a platter or serve it inside the same pan. Slice and top with the fresh herbs and remaining crumbled feta. Eat with a side of bread.¼ cup fresh herbs of choice