Vegetable Frittata


I love Frittatas!  They can make a great meal for any time of the day and are very easily customized to fit your diet requirements.  For example, if you are trying to lose weight, you can easily use less egg yolks, more whites, and no extra ingredients like cheese an bacon bits.  If you are not needing to lose weight and are looking for a good nutritious meal with no calorie restrictions then you can add those extras.  You can also substitute or omit any of the vegetables listed according to your preference.  If your schedule does not allow for the chopping and dicing of fresh veg, you can substitute frozen.

The recipe below is for a large family style frittata that will keep you going for a week if it’s just for you, or can be shared between 4-6 as an easy breakfast, lunch or dinner.

To simplify the recipe, simply omit any of the vegetables and just add those you love or have on hand.

  • 2 tablespoons of avocado oil or other high heat oil (safflower, grapeseed)*
  • 1 medium onion
  • 1/2 cup chopped celery
  • 1/2 cup diced or grated carrot
  • 2 medium red potatoes diced
  • 1/2 cup of frozen peas
  • 1/2 cup chopped mushrooms
  • 1/2 cup diced red, green, yellow or orange pepper or a combination
  • 1 diced tomato
  • 1 small can sweet corn or 1/2 cup of frozen corn
  • 1 cup fresh baby spinach
  • 6 eggs (or 2 whole eggs and 6 whites)
  • 1 cup milk (can use skim, semi-skim or whole)
  • 1 teaspoon of sea salt
  • 1/2 teaspoon of fresh ground black pepper
  • 2 teaspoons of smoked paprika (optional)
  • Optional extras:  1 cup grated sharp cheddar cheese, 1/4 cup of bacon bits

In a large skillet (I use a 13” round cast iron skillet) Saute the onion, celery, carrots, peppers, mushrooms and diced red potato in the heated oil, adding the sea salt and pepper.  You can add a little more oil if necessary.  Cover and stir regularly until potatoes are tender.  Add corn, peas, tomato and heat briefly.

Beat eggs together with milk, and add paprika with an additional  1/2 teaspoon of salt and 1/4 teaspoon of pepper. Note: If adding bacon bits, you may not need the additional salt.  Add egg/milk mixture to vegetables (and cheese and bacon if adding) and cook on low until it looks like the frittata is almost cooked through.   Put the pan under the broiler until it turns golden brown and is slightly raised.  If you don’t have a broiler you can put it in the oven to finish cooking.


*Note:  If you choose a lower heat oil such as olive oil, just be sure not to sauce your vegetables on a very high heat or the goodness in your oil will be lost.

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