Vegetable Frittata

A vegetable frittata is a hearty, Italian-style open-faced omelette where beaten eggs are cooked slowly with a variety of vegetables, often finished in the oven. It typically features ingredients like onions, bell peppers, spinach, zucchini, and tomatoes, with optional cheese like Parmesan or mozzarella mixed in or sprinkled on top. This versatile dish is a staple for brunch, lunch, or a light dinner across Italy and has been adopted worldwide.

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🍽️ Nutrition at a glance

A vegetable frittata is a high-protein, low-carbohydrate dish, with most of its calories coming from protein and fat from the eggs and any added cheese or oil. It provides essential nutrients like vitamin D, B vitamins, selenium, and choline from the eggs, plus fiber, vitamins, and antioxidants from the vegetables. A typical serving (about 1/4 of a 10-inch frittata) ranges from 200 to 300 calories.

Nutrition breakdown

Calories	210 kcal
Protein	14 g
Carbs	6 g
Fat	15 g
Fiber	2 g
Sugar	3 g
Sodium	380 mg
Vitamin A	250 mcg RAE
Vitamin D	1.5 mcg
Vitamin B12	0.8 mcg
Riboflavin (B2)	0.3 mg
Calcium	120 mg
Iron	2.1 mg
Phosphorus	180 mg
Selenium	16 mcg

Per 1 slice (150 g) · estimated, varies by recipe

💡 What's interesting

Culturally, the frittata is celebrated for its incredible versatility and practicality—it's a classic way to use leftover vegetables, making it a resourceful 'clean-out-the-fridge' meal. Nutritionally, it's a complete, balanced dish in one pan, offering a satisfying combination of protein, healthy fats, and fiber that promotes fullness and stable energy levels.