Italian · Breakfast · Lunch · Dinner
Vegetable Frittata
Frittata di verdure
A golden, oven-finished Italian egg omelette packed with courgette, sweet pepper, onion and spinach, with a light dusting of Parmesan. Lovely warm or at room temperature.
- Prep
- 15 min
- Cook
- 30 min
- Total
- 45 min
- Serves
- 4
Calories come from: Carbs 15% · Fat 55% · Protein 30%
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Ingredients
For 4 servings- 6 large300 gEggs
- 3 large99 gEgg whites
- 1 tbsp14 gOlive oil
- 1 medium110 gOnion, thinly sliced
- 1 medium120 gRed bell pepper, diced
- 1 small150 gZucchini (courgette), diced
- 2 cups60 gBaby spinach
- 1/3 cup30 gParmesan cheese, finely grated
- 1/2 tspSalt
- 1/4 tspBlack pepper, ground
- 1/4 cup6 gFresh basil, torn (optional)
Steps
- 1
Heat the oven to 190 °C / 375 °F with a rack in the middle.
- 2
Whisk the eggs, egg whites, half the salt and the black pepper in a bowl until evenly blended.
- 3
Stir most of the Parmesan into the eggs, keeping a small handful for the top.
- 4
Warm the olive oil in a 25 cm (10 inch) ovenproof non-stick frying pan over medium heat.
- 5
Add the onion and cook for 4 minutes until soft.
- 6
Add the pepper, zucchini and remaining salt and cook for 5 minutes until tender and any liquid has evaporated.
- 7
Add the spinach and stir for 1 to 2 minutes until just wilted, then spread the vegetables evenly in the pan.
- 8
Pour in the egg mixture and cook without stirring for 3 minutes until the edges begin to set.
- 9
Scatter over the reserved Parmesan and transfer the pan to the oven.
- 10
Bake for 12 to 15 minutes until puffed, lightly golden and set in the centre (71 °C / 160 °F), with no liquid egg when you press the middle.
- 11
Use an oven glove to remove the pan, as the handle will be very hot, and rest the frittata for 5 minutes.
- 12
Loosen the edges, slide onto a board, top with basil if using, and cut into 4 wedges.
Swaps, storage and make-ahead
Swaps
- Swap the Parmesan for a hard cheese labelled as made with vegetable rennet to keep it vegetarian.
- Leave out the Parmesan or use a dairy-free hard cheese alternative to make it dairy-free.
- Use sliced cherry tomatoes instead of the red pepper, or frozen spinach squeezed very dry instead of fresh baby spinach.
- Replace the egg whites with 2 more whole eggs if you prefer not to buy separate whites.
Storage
Cool and refrigerate within 2 hours in an airtight container, and eat within 3 to 4 days, cold, at room temperature for a short time, or reheated until steaming hot. Freezing is not recommended, as the eggs and vegetables turn watery and rubbery once thawed.
Make ahead
Slice and cook the onion, pepper, zucchini and spinach up to a day ahead and keep them chilled, then warm them in the pan before adding the eggs. You can also bake the whole frittata a day ahead and serve it cold or reheated.
Nutrition values are for the recipe as written.
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Allergens and nutrition
Contains: EggsMilk
Check the labels of packaged ingredients for allergens and suitability for your diet.
Full nutrition
| Per serving (222 g) | Per 100 g | |
|---|---|---|
| Calories | 210 kcal | 95 kcal |
| Protein | 15.8 g | 7.1 g |
| Carbohydrates | 7.9 g | 3.6 g |
| of which sugars | 3.9 g | 1.8 g |
| Fiber | 1.8 g | 0.8 g |
| Fat | 12.9 g | 5.8 g |
| of which saturated | 4 g | 1.8 g |
| Sodium | 591 mg | 266 mg |
Nutrition is calculated from USDA FoodData Central data and may differ from what you cook.
