Baked Vegetable Frittata Recipe: A Nutritious and Versatile Dish

Looking for a satisfying, healthy, and flexible meal idea? The baked vegetable frittata checks all the boxes. Whether you’re preparing breakfast, brunch, lunch, or even a light dinner, this dish offers a simple way to pack in plenty of flavor, protein, and nutrients using what you already have in your fridge. It’s also ideal for meal prep, making it a go-to for busy families and health-conscious home cooks.

Unlike quiches that require a crust or omelets that need stovetop attention, a baked vegetable frittata is effortless and forgiving. What makes it even better? You can make it your own with seasonal produce or leftovers.

According to the Harvard Health guide on cooking with vegetables, incorporating a variety of vegetables in your meals boosts your intake of fiber, vitamins, and antioxidants. A frittata makes this easier than ever. Plus, with eggs as the base, you benefit from one of the most complete protein sources available. Refer to the USDA’s nutrient database on eggs to see just how nutritionally dense this ingredient truly is.

What Is a Frittata?

A frittata is an Italian-style egg dish, similar to an omelet, but cooked slowly and often baked to set. The result is a thick, hearty, and sliceable dish, perfect for sharing. What sets a baked vegetable frittata apart is its ability to accommodate a wide range of ingredients — it’s the ultimate clean-out-the-fridge meal.

Health Benefits of a Baked Vegetable Frittata

A baked vegetable frittata offers several benefits:

• High in protein: Thanks to the eggs and optional cheese.
• Low in carbohydrates: Ideal for low-carb or keto diets.
• Vegetable-rich: Boosts your daily fiber and nutrient intake.
• Gluten-free: No crust needed.
• Meal-prep friendly: Stores and reheats well for future meals.

Ingredients You’ll Need

Here’s a basic ingredient list to get you started, with plenty of room for variation:

• 9 large eggs
• ¼ cup half and half or whole milk
• 1 cup broccoli florets
• 1 cup sliced mushrooms
• ½ red bell pepper, diced
• 1 cup shredded cheese (cheddar, Colby, Monterey Jack)
• 2 scallions, thinly sliced
• 1 tsp dried Italian herbs or a small handful of chopped fresh herbs
• ½ tsp salt
• ¼ tsp ground black pepper
• Olive oil or cooking spray

Optional Add-ins

• Sun-dried tomatoes
• Cooked veggie sausage
• Spinach, kale, or zucchini
• Feta or goat cheese
• Roasted sweet potatoes

Tools and Equipment

To make a successful baked vegetable frittata, you’ll need:

• A 9×9 baking dish or 10-inch pie dish
• Large skillet
• Mixing bowl
• Whisk
• Chef’s knife and cutting board

Customizing Your Frittata

This dish is endlessly flexible. Try these simple swaps and additions:

• Replace broccoli with cauliflower or romanesco
• Use diced tomatoes instead of bell peppers
• Add roasted sweet potatoes for a heartier meal
• Substitute cheddar with feta or goat cheese for a tangy twist
• Use fresh herbs like parsley or basil for more aroma

Step-by-Step Cooking Instructions

Follow these simple steps for a perfect baked vegetable frittata every time:

1. Preheat the oven to 350°F (175°C).
2. Sauté the vegetables:
   • Heat a drizzle of olive oil in a skillet.
   • Add the broccoli, mushrooms, and red bell peppers.
   • Cook for 8–10 minutes until softened and lightly browned.
3. Prepare the egg mixture:
   • In a bowl, whisk together the eggs, milk, herbs, salt, and pepper.
   • Fold in ½ cup of shredded cheese and the scallions.
4. Assemble:
   • Lightly grease your baking dish.
   • Add the cooked veggies.
   • Pour the egg mixture over the top.
   • Sprinkle the remaining ½ cup cheese on top.
5. Bake:
   • Place the dish on the center rack.
   • Bake for 25–35 minutes, or until the center is set and no longer jiggly.
6. Cool and serve:
   • Let the frittata rest for 5 minutes before slicing and serving.

Serving Suggestions

Pair your baked vegetable frittata with:

• A crisp green salad with vinaigrette
• Fresh fruit or berries
• Toasted sourdough or crusty bread
• Roasted potatoes or hash browns

Storing and Reheating

Proper storage ensures your frittata stays delicious for days:

• Refrigerate: Store slices in an airtight container for up to 4 days.
• Freeze: Wrap individual slices and freeze for up to 3 months.
• Reheat: Warm in the microwave or oven at 325°F until heated through.

Common Mistakes to Avoid

Keep your frittata from flopping by avoiding these missteps:

• Skipping the sauté: Raw vegetables release too much water.
• Using too much milk: Makes the frittata rubbery or watery.
• Overbaking: Dries out the eggs — remove it once it’s set in the center.

Make-Ahead and Meal Prep Tips

• Assemble the frittata the night before and store in the fridge.
• Bake and slice for ready-to-go meals throughout the week.
• Use leftovers in wraps or sandwiches for easy lunches.

FAQs

Can I make a frittata without dairy?
Yes! Use plant-based milk or skip it. Just know it may be slightly less creamy.

What vegetables work best in a frittata?
Anything from broccoli and mushrooms to zucchini, spinach, or even asparagus.

Why is my frittata watery?
Usually due to not sautéing the vegetables or adding too much milk.

How do I know when it’s done baking?
The center should be firm, not jiggly. A toothpick or knife should come out clean.

Can I use egg whites only?
Yes, but expect a lighter texture. You may need to add an extra egg white or two.

Nutrition Facts (Per Serving)

• Calories: 190
• Protein: 15g
• Fat: 13g
• Carbs: 4g
• Fiber: 1g
• Sugar: 2g
• Cholesterol: 297mg
• Sodium: 430mg

Final Thoughts

A baked vegetable frittata is one of the easiest, healthiest, and most versatile dishes you can make at home. You don’t need fancy ingredients or special cooking skills — just eggs, a few vegetables, and your favorite cheese. Whether you serve it hot or cold, for breakfast or dinner, this recipe will quickly become a staple in your kitchen.

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