by Olena

Vegetable Frittata

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Olena Osipov

How to make a Healthy Vegetable Frittata recipe using a versatile combination of fillings for a healthy, wholesome breakfast, brunch, lunch, or dinner! Best of all, this healthy frittata can be made with practically unlimited filling variations; just follow my simple frittata formula for delicious results every time (options mentioned below)!

This vegetable frittata recipe makes for the perfect addition to a large brunch spread alongside pancakes, muffins, fresh fruit, and yogurt!

vegetable frittata in a skillet, feta cheese, hot peppers and pepper grinder nearby

A Healthy, Wholesome, Nutrient-Dense Vegetable Frittata

Whether you want a healthy breakfast, brunch, lunch, or dinner – a vegetable frittata ticks all the boxes. In fact, I’ll often whip this up for lunchboxes, picnics, and potlucks too! Combining protein-rich eggs with a versatile combination of vegetables to fill, this healthy frittata recipe is simple to prepare and can be enjoyed for days! For that reason, it’s in constant rotation with similar egg bakes like these breakfast egg muffins, crustless zucchini quiche, or hashbrown breakfast casserole!

What Is a Frittata?

A frittata is an egg dish often compared to an omelette or quiche. It is thicker than an omelette, yet crust-less, unlike a quiche (although I’ve made several crustless quiche recipes like this broccoli quiche or spinach quiche). The dish originated in Italy, where frittata is roughly translated to ‘fried’ and refers to all types of skillet-based eggs (fried, omelette, etc.).

Unlike omelettes, frittatas usually have their fillings combined with the egg mixture rather than as a topping. Frittatas are also usually deeper/thicker than regular omelettes and take longer to cook.

vegetable frittata with red pepper and greens and feta cheese

Why This Recipe Works?

  • Frittatas (like stir-fries) are perfect for using up leftovers and cleaning out the kitchen fridge/pantry. You can use up fresh vegetables, leftover cooked veggies, meats, fish, cheese, and more. There’s no need to go shopping for any extras when making this vegetable frittata recipe!
  • You can make this healthy frittata from start to finish in around 35 minutes– 20 minutes if you’re using leftover veggies!
  • Just a few spoonfuls of milk are all that’s needed for a creamy, custardy eggy filling (no rubbery, dry, lackluster frittatas here please!)
  • 5 cups of vegetables are added to this healthy vegetable frittata, for a nutrient-dense, vitamin-packed meal!
  • Once you know the perfect frittata ratio, the sky is the limit- what you use as a filling, you decide!

The key is this basic frittata formula:

  • 5 cups of fresh vegetables (or between 3-3 1/2 cups cooked vegetables)
  • 12 large eggs
  • 3 tbsp whole milk, yogurt, or sour cream
  • 1/2 cup cheese

Many recipes have a ratio of up to 1/3 cup milk/cream and 1-2 cups cheese. However, I find the veggie frittata perfectly tasty and custardy without the extra dairy- for a healthy frittata recipe for all, and ½ cup of cheese is more than enough for me! That way you get to enjoy tons of flavor with a fraction of the calories!

Follow my tips and tricks below to learn how to make a frittata the best way (no rubbery, dry, or burnt frittatas here!) Plus, I’ve included a list of several of my favorite filling combinations and tons of other optional add-ins – this egg bake is a dish that will never become boring!

Ingredients and Substitutions

  • Eggs: I use 12 large eggs to create a frittata large enough for 8 servings. I prefer to use organic, free-range eggs.
  • Milk: You only need a few tablespoons of whole milk for this healthy frittata recipe – it’s the key to a creamy, custardy texture. You can alternatively use half-and-half, yogurt, cream, coconut cream, or even sour cream. However, I don’t recommend using skim milk or even 2%, as the results are just too watery.
  • Oil: Use a little of your favorite neutral cooking oil for the pan. I like to use either olive oil or avocado oil. Alternatively, you could use a little ghee.
  • Vegetables: You’ll need 5 cups of your favorite chopped vegetables (raw) or 3- 3 1/2 cups of cooked vegetables. I used green beans, leafy greens, and roasted bell peppers, but the choice is up to you. Keep reading for more options!
  • Parmesan: I love the salty, tangy flavor of parmesan. However, feel free to substitute this with a different cheese of your choice, like mature cheddar. You could even use a softer cheese like goats’ cheese, gruyere, or ricotta, etc.
  • Seasonings: I like to use a simple combination of salt, pepper, and red pepper flakes (optional- chili or cayenne powder would also work to add a little spice). Feel free to experiment with the spices based on your added vegetables. I’ll often add garlic powder and/or smoked paprika.

Keep reading the below the recipe how-to for the best frittata filling combinations and optional add-ins!

ingredients for vegetable frittata

How to Make a Healthy Frittata

  • Sauté the vegetables: To avoid a watery frittata, you need to first sauté your vegetables lightly with a little oil in a 10-inch pan, until softened. If you’re using leftover cooked vegetables, then there’s no need to do this step. Make sure to season the vegetables too – but remember that cheese will be added to the eggs, so you don’t need too much salt.

For this vegetable combination, I first sauteed the onion for 2-3 minutes before adding the remaining vegetables and sautéing for 5 minutes.

  • Whisk the eggs: Combine the eggs, milk, and spices in a large bowl and whisk until combined. Try not to over whisk the eggs.
  • Add the eggs to the pan: Spread the vegetables out in the pan and add half the cheese. Then turn off the heat and pour the eggs over the top of the vegetables, finally sprinkling over the remaining cheese.

Make sure to spread the vegetables/fillings evenly throughout the pan/dish before pouring in the eggs, as you won’t be mixing the mixture after you add the eggs (otherwise, you’ll end up with scrambled eggs). If your pan can’t be transferred to the oven, please transfer the cooked vegetables and egg mixture to a baking dish instead. Though the cooking time will vary based on the size of the dish.

  • Bake the healthy frittata: Bake the frittata for around 20 minutes at 350F/125C, or until the eggs have puffed up in the center and the center is slightly jiggly but cooked through. Then broil the vegetable frittata until golden on top.

Allow the vegetable frittata to rest for around 10 minutes before slicing and serving.

Recipe Tips for Best Results

  • Be careful not to overcook the frittata: When ready, the homemade frittata should still have a slight jiggle in the center and will have puffed up slightly within the oven. Once overcooked, the egg can become spongy, dry, rubbery, or even smell slightly sulphury.
  • Choosing the fillings: My top tip when choosing your healthy frittata fillings is to select ingredients that take similar cooking times (so you don’t end up with some cooked and some crunchy/raw ingredients)
  • Pre-cook the fillings: That way, they have a chance to slightly soften and release any juices/water before the eggs are added, so the frittata doesn’t end up watery. This is important!
  • Use a toothpick to check the frittata is ready: The same way you do with muffins and cakes, you can insert a toothpick to the center of the frittata to make sure it’s cooked through.

The Best Egg Dish Flavor Combinations

As I said above, you’ll need about 5 cups of fillings for this vegetable frittata recipe. Other than that, the choice of ingredients is super versatile. I only recommend using ingredients that take a similar amount of time to cook – though pre-cooked vegetables (like squash) will also work. Here are some of my favorite combinations:

  • Spinach, artichoke, and feta cheese
  • Sun-dried tomatoes, spinach, and goat cheese
  • Brown mushrooms, onions (leeks), and cooked potatoes
  • Bacon, spinach, and cheddar cheese
  • Cherry tomatoes, arugula, garlic, basil, and mozzarella cheese
  • Asparagus, cooked salmon, and Parmesan cheese
  • Prosciutto, arugula, and fresh Mozzarella cheese
  • Kale, red onions, and goat’s cheese
  • Sweet potato, broccoli, asparagus, bell pepper and onion
  • You can also make this into a Spanish omelette with just potatoes and onion

Other recipe add-ins and variations:

You can also use leftover vegetable mixes like leftover roasted vegetables or grilled vegetables for this healthy frittata recipe!

FAQs

Can I scale the vegetable frittata recipe down?


At its core, this vegetable frittata is meant to serve multiple people. Scale it down too much, and it will simply become a fully loaded omelette. I recommend halving the recipe at most and using an 8-inch skillet. Make sure to check on frittata earlier in the oven, though, as it should bake quicker.

Can I adjust this recipe into egg muffins or a large casserole?


There’s no reason why you couldn’t – although I have specific recipes for egg muffins and an egg casserole that may be easier to follow. This includes these egg muffins, Instant Pot egg bites, and breakfast egg muffins.

However, you can also adjust this recipe to muffins using a large oiled muffin tin. Combine the cooked fillings and egg mixture, fill each muffin cup to the top, and then bake for between 10-15 minutes until the mini frittata bites puff up and are set in the middle.

What is the best pan to use for a frittata?


If you have one, a cast-iron skillet is the best pan option for frittatas that are stovetop and oven friendly. They are also great for conducting even heat.

You can alternatively skip the pan and use a baking dish instead to bake the frittata (method above).

Can I omit the dairy?


I’ve tried this vegetable frittata recipe without the dairy and love the extra custardy-ness that the dairy provides. If you have an issue with dairy, you could use coconut milk instead. Alternatively, you can omit the dairy, but it won’t be as creamy.

Serving Ideas

This healthy frittata can be enjoyed for breakfast, lunch, or dinner, either alone or with a side, such as:

You can also serve your slices with a dollop of pesto, horseradish, or hot sauce. I’ll often serve this vegetable frittata as part of a larger brunch platter, too, alongside French toast, pancakes, waffles, muffins, Instant Pot oatmeal, chia pudding, etc.

What Can I Do with Leftovers?

I suppose you can technically serve the vegetable frittata up this way right from the get-go, too, if preferred. However, here are a few ways I love to serve up the leftovers so the family doesn’t get bored of the same thing.

  • In a sandwich: Crumble up the frittata and serve it up as part of a sandwich filling with cream cheese or guacamole.
  • Over toast: Topped with some microgreens and cherry tomatoes is my favorite combination.
  • Breakfast tacos or burritos: Break the frittata up and then use it as a filling for breakfast tacos or burritos alongside Pico de Gallo, avocado or guacamole, and a little yogurt/crema.
slice of vegetarian frittata on white plate with black fork

Making Frittata in Advance

Make ahead: You can cook this vegetable frittata recipe in advance. You could also mix up the egg mixture a day in advance and store, covered until you’re ready to continue the recipe the following day.  

To Store: Leftover frittata can be stored in the refrigerator, covered for up to 5 days. Serve chilled or reheat it.

To Freeze: Allow the baked vegetable frittata to cool entirely before placing it in a large Ziplock bag, squeezing out excess air, and then freezing for up to three months. Allow the frittata to thaw on the counter for 3 hours or in the refrigerator overnight. The texture may change slightly upon thawing, but I love to freeze egg muffins and various egg bakes, so this is something I’m okay with.

Reheat: Reheat slices of this healthy frittata in the microwave for 1 minute, then further 30-40 second increments until warmed through. You may also be able to reheat the slices in the oven (at 350F/125C until heated through), though I prefer the microwave benefit for the best texture.

vegetarian frittata with greens and feta on top

More Healthy Egg Recipes

Vegetable Frittata

Vegetable Frittata {Healthy}

How to make a Healthy Vegetable Frittata recipe using a versatile combination of fillings for a healthy, wholesome breakfast, brunch or dinner. Best of all, this healthy frittata can be made with practically unlimited filling variations; just follow my simple frittata formula for delicious results every time.
Print Save Rate
Course: Dinner
Cuisine: North American
Prep Time: 10 minutes
Cook Time: 25 minutes
Total Time: 35 minutes
Servings: 8 servings
Calories: 233kcal
Author: Olena Osipov

Ingredients

  • 5 cups chopped vegetables I used greens beans, greens and roasted red peppers
  • 1 small onion diced
  • 1/2 cup Parmesan cheese grated
  • 12 large eggs
  • 3 tbsp whole milk
  • 2 tbsp oil for frying
  • 3/4 tsp salt
  • Ground black pepper
  • Red pepper flakes to taste

Instructions

  • Preheat 10″ cast iron skillet on medium heat and swirl oil to coat. Add onion and cook for 3 minutes, stirring occasionally.
    Vegetable Frittata
  • Add vegetables, and cook for 5 more minutes, stirring occasionally. In the meanwhile, preheat oven to 400 degrees F.
    Vegetable Frittata
  • In a medium bowl add eggs, milk, salt, pepper, red pepper flakes and whisk well.
    Vegetable Frittata
  • Turn off heat under the skillet. Sprinkle veggies with half of the cheese, pour egg mixture on top and sprinkle with remaining cheese.
    Vegetable Frittata
  • Bake for 15 minutes or until eggs are puffed and center jiggles a bit when you shake the skillet.
    Vegetable Frittata
  • Then broil until golden brown.
  • Let vegetable frittata cool for 10 minutes, then slice into 8 pieces and serve warm or cold.
    Vegetable Frittata

Make ahead: You can cook this vegetable frittata recipe in advance or mix up the egg mixture a day in advance and store, covered until you’re ready to continue the recipe.

    To Store: Leftover frittata can be stored in the refrigerator, covered for up to 5 days.

      Freeze: Freeze baked frittata after it has cooled. Place in a gallon size Ziploc bag and let out air as much as possible. Freeze for up to 3 months.

        Reheat: Reheat slices of this healthy frittata in the microwave for 1 minute, then further 30-40 second increments until warmed through.

          Notes

          See recipe post for more tips and FAQ’s.

          Nutrition

          Serving: 1slice | Calories: 233kcal | Carbohydrates: 18g | Protein: 15g | Fat: 12g | Saturated Fat: 4g | Cholesterol: 250mg | Sodium: 468mg | Potassium: 365mg | Fiber: 5g | Sugar: 1g | Vitamin A: 6190IU | Vitamin C: 13mg | Calcium: 150mg | Iron: 2mg
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          olena osipov in the studio

          Hello and welcome to iFOODreal.

          My name is Olena Osipov. I'm a mom to 2 boys, a wife to Alex and we reside on magical Vancouver Island in British Columbia, Canada. This is our healthy family recipes blog. Originally from Ukraine, I grew up on real food. As an adult, I struggled with diets for years because none worked long-term. Now for over 10 years, I cook easy healthy meals for my family. I can help you with “What’s for dinner?” too.

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