Frittata with Vegetables
A frittata with vegetables is a thick, open-faced Italian egg dish, similar to an omelette or crustless quiche, that is cooked slowly on the stovetop and often finished in the oven. It typically features a base of beaten eggs mixed with a generous variety of vegetables like spinach, tomatoes, onions, and bell peppers, along with cheese. This versatile dish is a staple of Italian cuisine, particularly popular for brunch, lunch, or a light dinner.
🍽️ Nutrition at a glance
A vegetable frittata is a high-protein, low-carbohydrate dish, making it a nutrient-dense option. It provides significant amounts of vitamins A, C, and K, as well as minerals like potassium and selenium, with a typical serving containing roughly 200-300 calories.
Nutrition breakdown
| Calories | 250 kcal |
| Protein | 18 g |
| Carbs | 5 g |
| Fat | 18 g |
| Fiber | 2 g |
| Sugar | 3 g |
| Sodium | 450 mg |
| Vitamin A | 300 mcg RAE |
| Vitamin K | 90 mcg |
| Selenium | 22 mcg |
| Vitamin B12 | 1.1 mcg |
| Phosphorus | 220 mg |
| Riboflavin (B2) | 0.4 mg |
| Choline | 180 mg |
| Lutein + Zeaxanthin | 1200 mcg |
Per 1 slice (approx. 150 g) · estimated, varies by recipe
💡 What's interesting
Culturally, the frittata is the Italian answer to the French omelette, but it's cooked more slowly and incorporates ingredients directly into the egg mixture rather than folding them inside. Nutritionally, it's a fantastic way to increase vegetable intake and is naturally gluten-free, making it adaptable to various dietary needs.
