As a breakfast enthusiast, I’ve perfected the art of the frittata, and this veggie-packed version is my absolute favorite! My Delicious Healthy Vegetable Frittata is packed with vibrant flavors and can be made with a variety of fresh veggies, promising a healthy and satisfying dish. Plus, it’s quick and easy to prepare, making it a great recipe to have in your repertoire. Read on for my step-by-step instructions, key tips, variations, serving suggestions, and more.
Table of Contents
- What is a Frittata?
- Ingredients Needed for a Vegetable Frittata
- Step-by-step Instructions for Making This Vegetable Frittata
- Variations and Additions to a Mushroom Spinach Frittata
- Tips for Making the Perfect Frittata
- Serving Suggestions and Accompaniments for a Mushroom Spinach Frittata
- FAQs about Making Frittatas
- Other Breakfast Recipes to Try
- Healthy Vegetable Frittata with Spinach and Mushrooms
What is a Frittata?
Similar to an omelet or a crustless quiche, a frittata is an Italian dish that combines beaten eggs (and/or egg whites) with vegetables, cheese, often seasonings, and sometimes meats. I follow the traditional method for cooking a frittata: start by cooking the ingredients on the stovetop in an oven-safe nonstick skillet (I use cast iron). Once the eggs are set on the bottom and around the sides, transfer the pan to the oven and broil (or bake at high temp) to finish. No flipping or folding needed, making it much easier to prepare than an omelet!
Ingredients Needed for a Vegetable Frittata
You can make a frittata with a variety of veggies and protein; here’s what you’ll need:
- Eggs. I use primarily egg whites and add one egg for color. You can use only egg whites, only eggs, or a mixture. You’ll need around 1 1/2 cups of beaten egg.
- Vegetables. For this recipe, I’m using my favorite combination of spinach, mushrooms, and onions. You can use virtually any vegetable that you have on hand; in fact, a frittata is a great use of leftover cooked vegetables! Around 2 cups of vegetables is a good amount, but feel free to add more!
- Cheese. Similar to the vegetables, you can use almost any cheese. For this recipe, I’m using goat cheese crumbles. The amount depends on what type of cheese you are using, and your personal tastes.
- Seasonings. I like to add a mixture of chopped fresh herbs to my frittata, for extra depth of flavor. You can also add in dried herbs like Italian seasoning, or various spices, including curry powder, paprika, or even cayenne pepper for a bit of spice. And, of course, kosher salt and ground black pepper are a must to augment all the wonderful flavors.
- Cooking spray or olive oil. Oil or nonstick cooking spray keeps the eggs and other ingredients from sticking to the pan.
Step-by-step Instructions for Making This Vegetable Frittata
Here’s all you have to do to make this easy frittata recipe:
- Prep oven.
Preheat the broiler with an oven rack 5 to 6 inches away from the top heating element.
- Cook vegetables.
Coat the bottom of a 9 or 10-inch cast-iron skillet (or other oven-safe skillet) with olive oil spray and heat over medium heat. Add the onion and cook until starting to wilt. Stir in the mushrooms and cook, stirring occasionally, until the mushrooms are cooked through and soft. Reduce heat to medium-low and stir in the spinach, a handful at a time. Cook, stirring constantly, until the spinach wilts and the moisture is cooked off.
- Add herbs and egg whites.
Sprinkle chopped herbs over the top of the vegetables; season with salt and pepper. Whisk together the egg whites and egg; pour egg mixture over top of vegetables in skillet. Cook until the egg is set on the bottom and starting to cook on the sides; they should still be slightly runny on top.
- Add cheese; broil to finish.
Sprinkle with goat cheese. Place skillet under the broiler and cook until the egg is set and the frittata is lightly browned in places.
Variations and Additions to a Mushroom Spinach Frittata
Now that you know how to make a veggie frittata, here are some creative additions and variations to my easy recipe:
- Whisk a teaspoon of Dijon mustard into the egg whites.
- Add/substitute different veggies – zucchini, kale, red bell pepper, cooked sweet potatoes, broccoli, cauliflower, red onion, green onions, garlic, or shallots.
- Use another type of cheese – feta, mozzarella, Cheddar, Monterey Jack, Parmesan, cream cheese, etc.
Feel free to experiment with different combinations of vegetables, cheeses, and seasonings to create your own unique frittata creations. Here are a few suggestions:
- Mediterranean: Use roasted red peppers, sun-dried tomatoes, feta cheese, and fresh herbs like basil and oregano.
- Mexican: Add some diced tomato, black beans, corn, jalapeno, and shredded cheddar cheese for a spicy twist.
- Italian: Incorporate ingredients like diced tomatoes, mozzarella cheese, fresh basil, and sliced olives.
- Asian-Inspired: Use ingredients like thinly sliced bell peppers, snap or snow peas, mushrooms, and a drizzle of soy sauce.
Tips for Making the Perfect Frittata
Here are my tips for ensuring your frittata comes out perfect every time:
- Use a nonstick pan. A non-stick skillet will make it easier to release the frittata from the pan and prevent it from sticking. I recommend using cast iron.
- Cook vegetables first. Cooking vegetables first helps ensure that the vegetables are properly softened, enhances their flavor, and prevents them from releasing excess moisture which can make the frittata watery.
- Add cheese at the right time. Add the cheese towards the end of the stovetop cooking or right before placing the frittata under the broiler. This approach prevents overcooking, promotes optimal melting and browning, preserves the cheese’s flavor, and improves the overall presentation.
- Control the temperature. Start with medium to medium-low heat when cooking on the stovetop, so the eggs can set without burning on the bottom.
- Don’t overcook. Cooking the frittata too long will cause your frittata to become dry. Remove it from the oven as soon as it is set and slightly golden on top.
- Use oven mitts to handle the hot skillet. I have oven mitts that fit over the handles of my skillets just for this purpose. You can also use any oven mitt. I leave it on the handle after I place the pan on the counter, so I don’t accidentally grab the hot handle!
Serving Suggestions and Accompaniments for a Mushroom Spinach Frittata
Let the frittata cool in the pan for 2 to 3 minutes before cutting into wedges and placing on individual plates. I like to serve this delicious vegetable frittata with Homemade Drop Biscuits or toasted English muffins, fresh fruit, and turkey sausage. Serve tzatziki sauce on the side. When serving as a brunch or lunch dish, add a Tomato Salad, Corn and Prosciutto Salad, or mixed green salad with Dijon Vinaigrette.
In terms of optional garnishes, sprinkle the top with chopped fresh herbs or seeded and chopped cherry tomatoes.
FAQs about Making Frittatas
Yes, frittatas can be made ahead, placed in an airtight container, and refrigerated. However, they are best when served fresh. Reheat covered in a 350-degree preheated oven or in the microwave.
Yes, frittatas can be frozen. Allow them to cool completely, wrap in plastic wrap or aluminum foil, and place in an airtight container. Thaw overnight in the refrigerator.
Yes, you can cook the frittata on the stovetop until the edges are set, and then reduce the heat to low, cover, and continue cooking until the middle finishes cooking. It won’t be browned on the top, so I would garnish it with chopped fresh herbs and/or tomatoes.
Other Breakfast Recipes to Try
- Goat Cheese and Fresh Herb Omelets
- Eggs in Purgatory
- Healthy Green Chile Sausage Breakfast Burritos
- Breakfast Sandwiches with Egg
- Olive oil cooking spray – can also use 1 tablespoon olive or other neutral oil
- 1/2 cup thinly sliced yellow onion
- 8 ounces fresh mushrooms (button or baby bella/cremini), stems removed and sliced
- 1 to 2 tablespoons chopped fresh herbs (chives, thyme, rosemary), to taste
- 2 cups packed baby spinach, tough or long stems removed
- Kosher salt, to taste
- Fresh ground black pepper, to taste
- 1 1/2 cups egg whites
- 1 large egg, beaten (optional – for color)
- 2 to 3 tablespoons crumbled goat cheese
- Preheat the broiler with an oven rack 5 to 6 inches away from the heating element.
- Heavily coat the bottom of a 9 or 10-inch cast iron skillet (or other oven-safe skillet) with olive oil spray and heat over medium heat. Add the onion and cook until starting to wilt.
- Stir in the mushrooms and cook, stirring occasionally, until the mushrooms are cooked through and soft.
- Reduce heat to medium-low and stir in the spinach, a handful at a time. Cook, stirring constantly, until the spinach wilts and the moisture is cooked off. Sprinkle with the chopped herbs; season with salt and pepper.
- Whisk together the egg whites and egg; pour over top of vegetables in skillet. Cook until the egg is set on the bottom and starting to cook on the sides; they should still be slightly runny on top. Sprinkle with goat cheese. Place skillet under the broiler and cook until the egg is set and the frittata is lightly browned in places.
- Remove from oven and let sit for 2 to 3 minutes. Season with ground pepper, cut into wedges and serve.
- Category: healthy
- Method: quick and easy
- Cuisine: Italian
- Serving Size: 1/4 of frittata
- Calories: 130
- Sugar: 2.7 g
- Sodium: 404.9 mg
- Fat: 4.8 g
- Saturated Fat: 2.5 g
- Carbohydrates: 5.4 g
- Fiber: 1.4 g
- Protein: 16.6 g
- Cholesterol: 53 mg