VEGETABLE FRITTATA

VEGETABLE FRITTATA

This vegetable frittata is a simple, nutritious dish perfect for breakfast, brunch, or a light lunch. This frittata is packed with vibrant flavours and essential nutrients, made with fresh cherry tomatoes, spinach, and bell peppers. The crumbled feta cheese adds a creamy, tangy touch that complements the vegetables beautifully. It’s a light yet satisfying meal with just one egg as the base. Whether you’re looking for a quick weekday breakfast or a weekend brunch option, this frittata is sure to please. You can easily prepare and customize it with your favourite vegetables and cheese.

RECIPE CATEGORY

Breakfast, Brunch, Lunch, Snack, Entrée

SERVING SIZE

1

CUISINE

Mediterranean, British, Australian/New Zealander, Californian

PREPARATION / TECHNIQUES

Bake, Sauté, Quick & Easy, One-Pot Wonders

OCCASION / HOLIDAY

Breakfast, Brunch, Weekend Brunch, Mother’s Day, Light Lunch, Summer

SPECIAL CONSIDERATION / DIETARY CONCERNS

Healthy, High Fibre, Low Cholesterol, Low Carb, Quick & Easy, Vegetarian, Wheat / Gluten-Free

DISH TYPE

Frittata, Breakfast, Brunch, Light Lunch, Snack

INGREDIENTS FOR VEGETABLE FRITTATA

• 1 egg

• 1/4 cup cherry tomatoes, halved

• 1/4 cup spinach leaves

• 1/4 cup bell peppers, diced

• 1 tbsp feta cheese, crumbled

• Salt and pepper to taste

FULL NUTRITIONAL INFORMATION

• Calories: 120 kcal

• Protein: 9g

• Carbohydrates: 5g

• Fat: 7g

• Saturated Fat: 2g

• Fibre: 2g

• Sodium: 280mg

• Sugars: 2g

• Calcium: 100mg

• Vitamin C: 30% of Daily Value (DV)

PREPARATION FOR VEGETABLE FRITTATA

1. Preheat the Oven: Preheat your oven to 180°C (350°F).

2. Sauté the Vegetables: Heat olive oil over medium heat in a small ovenproof skillet. Add the diced bell peppers and cook for 2-3 minutes until they soften. Add the spinach and cook for another minute until wilted.

3. Prepare the Egg Mixture: Whisk the egg with a pinch of salt and pepper in a small bowl. Pour the egg mixture over the sautéed vegetables in the skillet. Arrange the cherry tomatoes on top and sprinkle with crumbled feta cheese.

4. Bake the Frittata: Transfer the skillet to the preheated oven and bake for 10-12 minutes, until you entirely set the egg and the edges turn lightly golden.

5. Serve: Remove from the oven and let it cool slightly before serving. Enjoy your frittata warm or at room temperature.

PREP TIME

5 minutes

COOKING TIME

15 minutes

TIPS FOR VEGETABLE FRITTATA

• Skillet Size: Use a small, ovenproof skillet to ensure the frittata is thick and fluffy.

• Add-ins: Feel free to add other veggies like mushrooms, onions, or zucchini to the frittata.

• Serving: Serve with a side salad or a slice of whole-grain toast for a complete meal.

VARIATIONS

• Cheese Substitute: Swap feta for goat cheese or shredded cheddar for a different flavour profile.

• Protein Boost: Add some cooked bacon or sausage for extra protein.

• Vegan Option: Use a flax egg and vegan cheese for a plant-based version.

PREPPING AND STORAGE

• Fridge: Store leftover frittata in an airtight container in the refrigerator for up to 2 days.

• Reheating: Reheat in the microwave for 1 minute or in the oven at 160°C (320°F) for 5-7 minutes.

• Freezing: You can freeze frittata for up to 1 month. Thaw in the fridge overnight before reheating.