Veggie Frittata
If you’re looking for a versatile, nutritious, and delicious meal that’s perfect for breakfast, lunch, or dinner, look no further than the veggie frittata. Packed with a rainbow of vegetables, rich in protein, and bursting with flavor, this dish is a fantastic way to incorporate more plant-based goodness into your diet.
Why Veggie Frittata?
Veggie frittatas are an excellent choice for several reasons:
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Nutrient-Dense: Loaded with a variety of vegetables like bell peppers, spinach, tomatoes, and mushrooms, a veggie frittata provides essential vitamins, minerals, and antioxidants. The eggs offer a high-quality protein source, vital for muscle repair and growth.
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Low in Calories: Despite being filling and satisfying, veggie frittatas are relatively low in calories. This makes them an ideal option for those looking to manage their weight while still enjoying a hearty meal.
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Quick and Easy: Frittatas are simple to prepare, making them perfect for busy weekdays. You can whip up a frittata in under 30 minutes, using ingredients you likely already have in your kitchen.
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Customizable: One of the best things about a frittata is its versatility. You can customize it with your favorite vegetables, herbs, and even add some cheese for extra flavor. It’s also a great way to use up leftover veggies.
Health Benefits of a Veggie Frittata
A veggie frittata isn’t just delicious; it’s also packed with health benefits:
- Rich in Fiber: The vegetables in a frittata are high in dietary fiber, which aids in digestion and helps maintain healthy blood sugar levels.
- High in Protein: Eggs are a fantastic protein source, essential for muscle growth and repair, and keeping you feeling full longer.
- Antioxidant-Rich: Many vegetables contain antioxidants that help protect your cells from damage and reduce inflammation.
Ingredients for a Perfect Veggie Frittata
To make a veggie frittata, you’ll need a few simple ingredients:
- Eggs: The star of the dish. Use fresh, organic eggs for the best flavor and nutrition.
- Vegetables: Bell peppers, spinach, tomatoes, mushrooms, onions, and zucchini are excellent choices.
- Herbs and Spices: Fresh herbs like basil, parsley, or chives, and spices like black pepper, garlic powder, and paprika enhance the flavor.
- Cheese (Optional): Adding a bit of feta, cheddar, or parmesan can give your frittata a creamy texture and rich taste.
How to Make a Veggie Frittata
- Prepare Your Vegetables: Wash and chop your chosen vegetables into bite-sized pieces.
- Pre-cook the Vegetables: Sauté the harder vegetables like onions, bell peppers, and mushrooms in a non-stick skillet until they begin to soften.
- Whisk the Eggs: In a bowl, whisk together the eggs with a splash of milk or cream, and season with salt, pepper, and any other spices.
- Combine and Cook: Pour the egg mixture over the vegetables in the skillet. Add any leafy greens like spinach at this stage. Stir gently to combine.
- Bake or Continue on the Stove: If your skillet is oven-safe, you can transfer it to a preheated oven (375°F) and bake for 10-15 minutes until the eggs are set. Alternatively, cook on the stovetop over medium-low heat until the eggs are fully cooked.
- Serve and Enjoy: Let the frittata cool slightly, then slice and serve. It pairs wonderfully with a side salad or some whole grain toast.
Tips for the Best Veggie Frittata
- Don’t Overcook: Keep an eye on the frittata to ensure it doesn’t overcook, which can make it dry. The eggs should be just set and still a bit jiggly in the center when you remove them from the oven.
- Use Fresh Ingredients: Fresh, high-quality vegetables and eggs will make a big difference in flavor.
- Experiment with Flavors: Don’t be afraid to try different vegetable combinations and herbs to keep things interesting.
A veggie frittata is a delightful, healthy, and easy-to-make dish that can be enjoyed any time of the day. Packed with nutrients and customizable to your taste, it’s a great addition to any meal plan.
Veggie Frittata Recipe
Ingredients
Directions
Preheat the oven to 400 degrees. Heat the oil in an 8-inch pan over medium-high heat.
Add the red onion to the pan and cook, stirring occasionally, for 3-4 minutes or until onion has softened
Add the red pepper and cook for another 3 minutes or until the pepper has softened.
Add the broccoli to the pan along with 1 tablespoon of water and cook, stirring occasionally, until broccoli is tender.
Season the vegetables to taste with salt and pepper.
Remove the vegetables from the pan and wipe the pan clean with a paper towel.
Coat the pan with cooking spray.
In a bowl whisk together the eggs and egg whites, season to taste with salt and pepper.
Add the vegetables and cheese to the egg mixture and stir until combined.
Pour the egg mixture into the pan and place in the oven.
Bake for 15 minutes or until center is set. Garnish with fresh herbs, cut into wedges and serve.
4 servings
1 wedge
- Amount per serving
- Calories102
- % Daily Value *
- Total Fat 5g7%
- Total Carbohydrate 3g2%
- Dietary Fiber 1g4%
- Total Sugars 1g
- Protein 9g
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Veggie Frittata is one of many healthy recipe ideas that you can find on our recipe page.
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Ingredients
Directions
Preheat the oven to 400 degrees. Heat the oil in an 8-inch pan over medium-high heat.
Add the red onion to the pan and cook, stirring occasionally, for 3-4 minutes or until onion has softened
Add the red pepper and cook for another 3 minutes or until the pepper has softened.
Add the broccoli to the pan along with 1 tablespoon of water and cook, stirring occasionally, until broccoli is tender.
Season the vegetables to taste with salt and pepper.
Remove the vegetables from the pan and wipe the pan clean with a paper towel.
Coat the pan with cooking spray.
In a bowl whisk together the eggs and egg whites, season to taste with salt and pepper.
Add the vegetables and cheese to the egg mixture and stir until combined.
Pour the egg mixture into the pan and place in the oven.
Bake for 15 minutes or until center is set. Garnish with fresh herbs, cut into wedges and serve.
