Easy Vegetable Frittata
Easy vegetable frittata recipe with spinach, peppers, and zucchini. Gluten-free, protein-rich breakfast ready in 40 minutes.
Ingredients
- 8 large eggs
- 1/4 cup whole milk
- 2 cups fresh spinach, roughly chopped
- 1 cup diced bell peppers (red and yellow)
- 1 medium zucchini, sliced into half-moons
- 1/2 cup mushrooms, thinly sliced
- 1/2 cup diced red onion
- 1/2 cup grated Gruyere cheese
- 2 tablespoons extra virgin olive oil
- 3 cloves garlic, minced
- 1 teaspoon fresh thyme leaves
- 1/2 teaspoon sea salt
- 1/4 teaspoon black pepper
- 1/4 teaspoon red pepper flakes
- 2 tablespoons fresh basil, chopped
Instructions
- 1
Preheat your oven to 375°F.
- 2
Whisk together the eggs and milk in a large bowl until well combined and slightly frothy, about 2 minutes.
- 3
Stir in the grated cheese, thyme, salt, pepper, and red pepper flakes into the egg mixture and set aside.
- 4
Heat the olive oil in a 10-inch cast iron skillet or oven-safe nonstick pan over medium-high heat until shimmering, about 1 minute.
- 5
Add the diced red onion and sauté until it becomes translucent and fragrant, about 3 minutes.
- 6
Toss in the sliced mushrooms and minced garlic, cooking for another 2 minutes until the garlic releases its aroma.
- 7
Add the bell peppers and zucchini slices, stirring frequently until the vegetables soften slightly, about 4 minutes.
- 8
Pour in the chopped spinach and stir gently until it wilts into the vegetable mixture, about 1 minute.
- 9
Reduce heat to medium and allow the vegetables to settle in the pan for about 30 seconds.
- 10
Slowly pour the egg mixture over the vegetables, tilting the pan gently to distribute it evenly without stirring.
- 11
Let the frittata cook on the stovetop for 2 minutes until the edges begin to set and pull away from the sides.
- 12
Transfer the skillet to the preheated oven and bake for 12 to 15 minutes until the center is just set but still slightly jiggly in the very middle.
- 13
Remove from the oven and let rest for 2 minutes before running a spatula around the edges to loosen it.
- 14
Scatter fresh basil over the top and slice into wedges directly in the pan.
- 15
Serve warm or at room temperature, garnished with additional fresh herbs if desired.
Variations & Substitutions
| Ingredient | Substitute | Notes |
|---|---|---|
| Whole milk | Unsweetened almond milk or oat milk | Reduces saturated fat and calories while maintaining creamy texture; better for inflammation and blood sugar management |
| Gruyere cheese | Feta cheese or nutritional yeast | Feta adds tangy flavor with less fat; nutritional yeast adds B vitamins and supports gut health without dairy |
| Bell peppers and zucchini | Broccoli, cauliflower, and asparagus | Cruciferous vegetables offer higher fiber content and stronger anti-inflammatory compounds |
| Red onion | Leeks or scallions | Leeks and scallions contain prebiotic fibers that feed beneficial gut bacteria |
| Extra virgin olive oil | Ghee or avocado oil | Both have higher smoke points for better stovetop cooking and contain anti-inflammatory compounds |
Recommended Equipment
Tools that make this recipe easier
Nutrition Information
Per serving (serves 4)
| Calories | 260 |
| Total Fat | 18g |
| Saturated Fat | 6g |
| Cholesterol | 340mg |
| Sodium | 380mg |
| Carbohydrates | 9g |
| Fiber | 3g |
| Sugar | 2g |
| Protein | 19g |
This recipe was extracted from the original video source using AI. Nutritional information is estimated and may vary. Not a substitute for professional dietary advice. As an Amazon Associate, AlmostChefs earns from qualifying purchases. Product links are affiliate links — they cost you nothing extra but help support the site. Read full disclaimer
