Vegetable frittata

The thick Italian omelette, filled with vegetables and cooked in the oven or in a frying pan: the frittata is a clever, economical, waste-saving dish for using up the vegetables in your fridge. High in protein and low in carbohydrate, it can be eaten hot or cold, at home or on a picnic.

Preparation: 15 min  |  Cooking: 20 min  |  Servings: 4  |  Difficulty: Easy

Calculated per serving from the Anses Ciqual 2025 values for each ingredient, based on the quantities in the list. Household measures (spoonfuls, pieces) use average weights. 227 kcal · 12 g protein · 4 g carbohydrate · 18 g fat

Ingredients

• 6 eggs
• 1 courgette
• 1 pepper
• 1 onion
• 60 g grated cheese
• 2 tbsp olive oil
• herbs, salt, pepper

Method

1. Slice the vegetables and fry them for 8 to 10 minutes in the olive oil in a frying pan.
2. Beat the eggs with the cheese, herbs, salt and pepper.
3. Pour the eggs over the vegetables in the pan and leave to set over a low heat for a few minutes.
4. Finish cooking for 8 to 10 minutes in the oven at 180 °C (or covered on the hob) until the frittata is set.

Nutritional benefits

The frittata is a complete, economical protein dish: eggs provide high-quality protein and many micronutrients (B12, choline, vitamin D), while vegetables add fibre, vitamins and volume for few calories. Low in carbohydrate, it fits a low-carb or weight-loss approach. It is also an excellent way to use up leftover vegetables, and it can be eaten hot or cold, as a meal or a protein snack.

Variations and substitutions

• With spinach and feta, or tomato and basil.
• Higher in protein: add ham, tuna or diced chicken.
• Lactose-free: leave out the cheese and use nutritional yeast.
• Mini version (in muffin tins) for bite-sized portions to take away.

Storage and making ahead

The frittata keeps for 3 days in the fridge and can be eaten cold in a lunchbox or on a picnic. It cuts into easy-to-carry portions. Ideal for meal prep as a ready-to-eat source of protein.

💡 Good to know

Fry the vegetables well before adding the eggs to drive off their water: the frittata will be firmer. Finishing it in the oven ensures even cooking without having to flip it.

Read also

Discover more high-protein recipes · vegetarian recipes · keto & low-carb recipes · gluten-free recipes.

The foods in this recipe: eggs · courgette · pepper · onion · cheese.

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