Healthy Vegetable Frittata

February 7, 2023

Are you looking for a make-ahead breakfast packed with protein and vegetables? This healthy vegetable frittata is easy and delicious. Make this frittata at the beginning of the week and have a filling breakfast on hand for several days.

Easy, healthy green vegetable frittata in a cast iron pan made with asparagus, leeks, baby spinach, onions and shiitake mushrooms, served with green onions and avocado.

This healthy vegetable frittata recipe was originally supposed to be baked egg cups. However, after speaking with a couple of friends, I found that one of the BIGGEST barriers to meal prepping egg cups in a muffin pan is the clean up. Cleaning the muffin tins can be a nightmare! Here I’ve made breakfast prep and clean up easier with a one pan vegetarian frittata. This easy frittata recipe is an easy way to fill up on protein while starting your day with over a full cup of vegetables. I like to pair my frittata with greens, a cup of berries a few slices of avocado. Read on to learn about how to make this delicious, healthy and easy vegetarian frittata.

What is a Frittata?

Whereas a true omelette requires slightly more culinary skill, with the egg folded around the filling, the fillings in a frittata are mixed into raw egg and baked together, making it sooo much simpler. Many frittata recipes include cream, but this healthy vegetarian frittata is made with egg, egg whites and a touch of ricotta (either dairy or non-dairy).

Ingredients for a green vegetable frittata including baby spinach, eggs, zucchini, onion, leeks, asparagus, ricotta, shiitake mushrooms.

Healthy Vegetable Frittata Ingredients

Eggs and egg whites – Each serving of this frittata includes one whole egg and egg whites. Eggs have been somewhat controversial due to their amount of cholesterol. However, research has found that dietary cholesterol and cholesterol in the blood, are only weakly related. In fact, recently more attention has been placed on the influence of trans fats on cholesterol). Egg yolks also include: vitamin B12, vitamin D (which many people are deficient in) and choline, which is a critical nutrient for brain health. Choline regulates memory, mood, muscle control and forms the membranes that surround your body’s cells.

Non-dairy or regular ricotta – You can use regular cow’s milk ricotta or a non-dairy alternative like Kite Hill if you are dairy-free.

Leeks and onions – Part of the allium family, leeks and onions are a rich source of polyphenols and are a great source of prebiotics.

Asparagus, zucchini, spinach and shitake mushrooms – Feel free to change your combination of vegetables but this vegetarian frittata contains up to 1 cup of vegetables in one serving.

Mixture of eggs, egg whites, ricotta and salt and pepper.

Sautéed mixture of zucchini, baby spinach, leeks, onions, shiitake mushrooms in a cast iron pan.

How To Make A Healthy Frittata

Start by whisking together the frittata base: a mixture of eggs, egg whites, non-dairy or regular ricotta, salt, and pepper.
Next, sauté your veggies in a 10 or 12-inch cast iron skillet just until tender.
When the veggies are ready, stir with the salt and pepper and evenly distribute the eggs throughout the pan.
Pour in the frittata base, and shake the pan gently to distribute it among the vegetables.
Transfer the pan to a 400-degree oven.
Bake for 15 to 20 minutes, or until the eggs are set and the top is lightly golden around the edges.
Allow the frittata to cool slightly before slicing.
Store in an airtight container for up to 4 days.

Slice of a green vegetable frittata served with avocado slides and arugula.

More Healthy Breakfasts to Try

Healthy Green Vegetable Frittata

Easy, healthy vegetable frittata in a cast iron pan made with asparagus, leeks, baby spinach, onions and shiitake mushrooms, served with green onions and avocado.

Print Recipe

This healthy vegetable frittata is easy, healthy, and packed with vegetables. Make this frittata at the beginning of the week and have a filling, protein-packed breakfast on hand for several days.

Author: Jeannine

Ingredients

Scale

4 whole large eggs
10 egg whites (purchase a carton of egg whites)
1/3 cup of non-dairy ricotta (like Kite Hill) or organic ricotta
1/4 teaspoon salt
1/8 teaspoon pepper
1/2 cup diced yellow onion (can substitute red onion)
1/2 cup leeks, chopped
1 cup zucchini, diced (about 1 small zucchini)
1 cup sliced asparagus (about 16 medium sized asparagus)
1 cup shitake mushrooms, rinsed and dried well
3 cups chopped baby spinach, chopped
1 tablespoon olive oil

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Instructions

Preheat the oven to 400 degrees F.
Whisk the eggs, egg whites, ricotta, salt and pepper until well-combined. Set aside.
Heat 1 tablespoon of olive oil in a 10 or 12-inch cast iron skillet over medium heat. Add the onions and shiitake mushrooms, stirring occasionally until the mushrooms just begin to brown (about 5 minutes). Add the leeks, asparagus and zucchini and a pinch of salt. Cook until asparagus is just tender but still bright green (about 3 minutes).
Add spinach until just wilted.
Spread vegetable mixture around the pan. Add egg mixture to the pan. Ensure vegetable and egg mixture are incorporated evenly throughout the pan.
Place on the middle rack of the oven and bake in pre-heated oven for 17 minutes. After 17 minutes, turn on broiler and broil for 1 minute (until the top just starts to look like its is browning).
When removing pan from oven remember that the pan will be very hot!
Let frittata sit for 5 minutes.
Slice into four sections and serve.