I get asked a lot to share healthy lunch ideas which are easy to make and can also be made in bulk for meal prep. My Vegetable frittata definitely ticks all those boxes plus it's so delicious and full of nutrients.
It’s the perfect dish to pack for lunch to take to work along with kids lunchboxes as it’s yummy cold or hot. It’s also a dish you can serve for breakfast or brunch!
This frittata recipe will provide 8 servings taking less than 45 minutes to make, being great for meal prep.
If you love frittata then you must also try my Mediterranean Frittata.
The different veggies are so colourful making it so inviting not to mention being super high in protein and full of carbohydrates which will keep you fuller for longer. The only problem with this frittata is that it never lasts too long, I can guarantee you that!
Ingredients to make Vegetable Frittata Recipe
- Kale includes a powerhouse of nutrients, full of vitamins, antioxidants, and high in iron to name a few.
- Eggs are the key binding ingredient in this dish. I’ve used large free-range eggs
- Mushrooms, I've used white cup mushrooms. Ensure to not peel the outer layer. Simply clean mushrooms with a paper towel.
- Red onion brings a beautiful sweetness, white onions will also work if you cant get your hands on a red onion.
- Sweet potatoes give body and are the key source of carbohydrates in this frittata, to ensure each piece keeps you fuller for longer
- Garlic cloves provide that punch of flavour. They are baked with sweet potatoes to provide caramelised goodness
- Feta is used for it's saltiness and is crumbled over the top before going in the oven. You can use goat cheese as an alternative
Tips for easy Vegetable Frittata
- Roasting the sweet potatoes and red onion rather than pan-fry or steam brings a beautiful caramelized flavour and sweetness so I definitely recommend it
- When cutting the kale, it’s best to chop it finely so it’s shredded. I find this tastes better as the kale gets blended with the other ingredients so it’s not chewy or bitter. It’s also great to hide it for kids
- When adding the cooked vegetables to the beaten eggs, make sure to quickly mix the ingredients together. This ensures the eggs don’t start cooking as you don’t want them to start scrambling
- Ensure to spray your oven tray well with oil spray, especially on all sides. It makes it much easier to remove each piece. The last thing you want is for the frittata to get stuck to the oven tray
- Ensure you let the frittata cool for 5–10 minutes in the oven dish once it’s been removed from the oven. This will let it set and not fall apart.
Slice all pieces on the first day and then refrigerate in an airtight container for up to 5 - 6 days.
Yes, using different vegetables along with eggs, provides a good balance of protein and carbohydrates. Cooking the frittata in the oven is also a healthier choice.
More Healthy Recipes
- 1 red onion
- 2 sweet potatoes
- 2 big handfuls kale leaves
- 200 g mushrooms
- 3 garlic cloves
- 3 tablespoon olive oil
- 8 free range eggs
- 50 g feta cheese
- Salt and pepper to taste
- Olive oil spray
- Preheat oven to 220°C/425°F
- Wash and dice sweet potatoes into cubes, I prefer leaving the skin on however you can also peel them. Add to a baking dish
- Slice red onion into strips, add to the potatoes
- Pour over ½ the oil, season with salt and pepper and add to the oven to cook for approx 20 minutes (until potatoes are cooked)
- In the mean time, chop garlic and sauté in a pan with remaining oil over medium heat
- Chop mushrooms, add to the garlic and once they have browned, season
- Wash and shred kale leaves, sauté with the mushrooms
- In a large bowl, crack the eggs, season and mix to combine
- Add all the cooked vegetables from the oven and pan to the egg mixture, mix together quickly so the eggs don’t scramble
- Using the same oven dish, spray olive oil around the sides and bottom, pour in the egg and vegetable mixture and flatten so it’s an even layer
- Crumble over the feta cheese, add the dish to the oven and cook for 20 minutes (until the eggs are cooked). Stick a took pick inside to check they have cooked all the way through
- Let the frittata cool for 5-10 minutes, slice into pieces and enjoy!