How to Make the Perfect Egg and Vegetable Frittata
Italian · Easy · 30 min · 4 servings
This Italian-style baked egg dish is loaded with colorful vegetables and rich protein making it an ideal diabetic friendly breakfast or brunch option with minimal carbohydrates. It is endlessly customizable with seasonal vegetables and leftovers making it a practical and delicious low-glycemic choice any day of the week.
Why this recipe works
This Egg and Vegetable Frittata recipe has been crafted to deliver restaurant-quality results in your home kitchen. At just 30 minutes from start to finish, it fits perfectly into a busy schedule without sacrificing flavor. Each serving comes in at 220 calories with 16g of protein, making it a balanced choice for any meal.
What you will need
This recipe uses 6 simple ingredients that you can find at any grocery store:
- 8 large eggs
- 1 cup baby spinach
- 0.5 cup diced red bell pepper
- 0.25 cup diced white onion
- 0.33 cup crumbled goat cheese
- 1 tablespoon olive oil
Step by step instructions
Step 1: Saute the Vegetables
Preheat oven to 375 degrees F. Heat olive oil in an oven-safe skillet over medium heat. Add diced onion and bell pepper and cook for 4 to 5 minutes until softened. Add spinach and cook 1 minute until just wilted.
Step 2: Add the Eggs
Whisk eggs with a pinch of salt and black pepper until well combined. Pour the egg mixture evenly over the vegetables in the skillet. Do not stir. Allow the edges to begin setting, about 2 minutes on the stove.
Step 3: Add Cheese and Bake
Crumble goat cheese evenly over the top of the egg and vegetable mixture. Transfer the skillet directly to the preheated oven and bake for 12 to 15 minutes until the center is set and no longer jiggly.
Step 4: Slice and Serve
Remove from oven and let cool in the pan for 3 minutes before slicing into wedges. Run a spatula around the edges first to loosen. Serve warm or at room temperature, as frittata is delicious either way.
Easy substitutions
Missing an ingredient? Here are some swaps that work perfectly:
- goat cheese → feta cheese or shredded cheddar for a different flavor profile
- red bell pepper → sliced mushrooms or diced zucchini for an equally low-carb alternative
Common mistakes to avoid
Watch out for these pitfalls that can affect your results:
- Using a skillet that is not oven-safe which is a dangerous mistake when transferring to the oven
- Overbaking the frittata which results in a rubbery and dry texture instead of a custardy finish
Nutrition facts
Per serving: 220 calories, 16g protein, 6g carbs, 15g fat, 2g fiber.
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