Spring Vegetable Frittata Recipe

Spring has sprung, and with it comes the most vibrant and flavorful produce of the year. Our family absolutely adores this Spring Vegetable Frittata, and it’s become a staple for our weekend brunches, especially around Easter. The bright colors from the bell peppers and spinach are so inviting, and the taste is just pure springtime freshness. Even my picky eaters, who usually turn their noses up at vegetables, devour this frittata without a fuss. It’s incredibly versatile too – perfect hot out of the oven, but equally delicious at room temperature for picnics or a light lunch. Honestly, this frittata is a winner in our book, and I’m thrilled to share this recipe with you so you can bring a little bit of spring sunshine to your table too!

Ingredients

The beauty of a spring vegetable frittata lies in its vibrant and fresh ingredients. Each element contributes to the overall flavor and texture, creating a dish that’s both satisfying and bursting with seasonal goodness. Let’s delve into each ingredient and understand why they are essential and explore potential substitutions if needed.

• 6 Large Eggs: Eggs are the star of the show in any frittata. They provide the structure, richness, and protein base for the dish. Large eggs are typically used in standard recipes to ensure the right ratio of egg to other ingredients. For this recipe, using 6 large eggs creates a frittata that’s substantial enough to serve several people while maintaining a light and airy texture. When selecting eggs, opt for fresh, high-quality eggs for the best flavor and nutritional value. If you are looking for richer flavor, consider using pasture-raised eggs, which often have a deeper yellow yolk and a more pronounced egg flavor. For a lighter frittata, you can substitute two of the whole eggs with egg whites, which will reduce the fat content slightly while still providing protein and structure.
• 1/2 Cup Milk: Milk adds moisture and creaminess to the frittata, helping to create a softer, less dense texture. It also helps to bind the eggs and vegetables together. Whole milk is recommended for the richest flavor and texture, but you can easily substitute with lower-fat milk options like 2% or skim milk if you prefer to reduce the fat content. Dairy-free alternatives like almond milk, soy milk, or oat milk can also be used for those with lactose intolerance or dietary preferences. Keep in mind that using non-dairy milk might slightly alter the texture and flavor of the frittata. For an even richer and creamier frittata, you could substitute a portion of the milk with heavy cream or half-and-half, but this will significantly increase the fat content.
• 1 Cup Bell Peppers, Diced: Bell peppers are a quintessential spring vegetable, adding sweetness, crunch, and vibrant color to the frittata. You can use any color of bell pepper – red, yellow, orange, or green – or a combination for a visually appealing dish. Red and yellow bell peppers tend to be sweeter, while green bell peppers have a slightly more bitter and grassy flavor. Dicing the bell peppers into small, even pieces ensures they cook through evenly and distribute well throughout the frittata. If you don’t have bell peppers on hand, you can substitute with other colorful vegetables like roasted red peppers from a jar (drained and chopped) or even finely diced carrots for a touch of sweetness and color.
• 1 Cup Zucchini, Diced: Zucchini is another spring and summer squash that adds a mild, slightly sweet flavor and a tender texture to the frittata. It’s important to dice the zucchini similarly in size to the bell peppers to ensure even cooking. If your zucchini is very large, you might want to remove some of the seeds before dicing, as they can make the frittata watery. Other summer squashes like yellow squash can be used as a direct substitute for zucchini. If you prefer a slightly firmer texture, you could also use diced eggplant, but you may need to salt and drain the eggplant beforehand to remove excess moisture.
• 1/2 Cup Onion, Chopped: Onion forms the aromatic base of the frittata, adding depth of flavor and savory notes. Yellow or white onions are typically used for their mild flavor that cooks down nicely. Chopping the onion ensures it softens and becomes translucent when sautéed, releasing its flavors into the olive oil and vegetables. You can experiment with different types of onions, such as red onions for a slightly sharper flavor or shallots for a more delicate and sophisticated taste. Leeks, thinly sliced and well-washed, can also be used as a substitute for onions, adding a milder and sweeter onion flavor.
• 1 Cup Spinach, Chopped: Spinach provides a boost of nutrients and a touch of earthy flavor to the frittata. Fresh spinach is preferred for its vibrant color and delicate texture. Chopping the spinach helps it to wilt down evenly and distribute throughout the frittata. You can also use frozen spinach, but be sure to thaw it completely and squeeze out as much excess water as possible before adding it to the skillet. Other leafy greens like kale, chard, or arugula can be used as substitutes for spinach, each adding its unique flavor profile. Kale and chard may require a bit longer to wilt compared to spinach.
• 1 Cup Shredded Cheese (Cheddar or your choice): Cheese adds a layer of richness, flavor, and melty goodness to the frittata. Cheddar cheese is a classic choice for its sharp and savory flavor that pairs well with vegetables. However, you can use any cheese you prefer or have on hand. Other excellent cheese options for a frittata include Gruyere, Monterey Jack, mozzarella, provolone, or feta cheese. For a stronger flavor, consider using Parmesan or Pecorino Romano cheese. If you are looking for a dairy-free option, you can use vegan shredded cheese alternatives, which are widely available in most supermarkets. Consider the flavor profile of the cheese you choose and how it will complement the vegetables.
• Salt and Pepper, to taste: Salt and pepper are essential seasonings that enhance the flavors of all the other ingredients in the frittata. Salt brings out the natural sweetness of the vegetables and balances the richness of the eggs and cheese. Pepper adds a subtle warmth and spice. Taste the egg mixture before pouring it into the skillet and adjust the seasoning as needed. You can also add other spices to customize the flavor of your frittata, such as garlic powder, onion powder, dried herbs like oregano, thyme, or basil, or a pinch of red pepper flakes for a touch of heat.
• 2 Tablespoons Olive Oil: Olive oil is used for sautéing the vegetables, adding flavor and preventing them from sticking to the skillet. Extra virgin olive oil is recommended for its rich flavor and health benefits, but you can use any cooking oil you prefer, such as avocado oil, coconut oil, or vegetable oil. The oil helps to soften the vegetables and release their flavors, creating a more flavorful and delicious frittata. Make sure the oil is heated properly before adding the onions to ensure they sauté and don’t just steam.

Instructions

Creating a delicious Spring Vegetable Frittata is surprisingly straightforward. Follow these step-by-step instructions to bring this vibrant dish to life in your own kitchen. Each step is crucial for achieving the perfect texture and flavor, so let’s break it down:

1. Preheat your oven to 375°F (190°C). Preheating the oven is the first and most important step. This ensures that the oven is at the correct temperature when you transfer the frittata, allowing it to bake evenly and thoroughly. An accurately preheated oven is essential for achieving a perfectly cooked frittata with a firm center and a slightly golden top. While the oven is preheating, you can proceed with the next steps of the recipe, maximizing your time in the kitchen. Make sure your oven rack is positioned in the center of the oven for even heat distribution.
2. In a skillet, heat olive oil over medium heat. Add the onions and sauté until translucent. Select an oven-safe skillet for this recipe. Cast iron skillets are ideal as they retain heat well and can go directly from stovetop to oven. If you don’t have an oven-safe skillet, you can transfer the vegetable mixture to a baking dish later. Heat the olive oil over medium heat. You’ll know the oil is ready when it shimmers slightly. Add the chopped onions to the hot oil and sauté them, stirring occasionally, until they become translucent and softened. This usually takes about 5-7 minutes. Sautéing the onions first helps to mellow their raw flavor and release their sweetness, creating a flavorful base for the frittata. Avoid browning the onions too much at this stage; translucent is the goal.
3. Add the bell peppers and zucchini, cooking until softened. Stir in the spinach until wilted. Once the onions are translucent, add the diced bell peppers and zucchini to the skillet. Continue to sauté the vegetables, stirring occasionally, until they become slightly softened. This typically takes another 5-7 minutes. Cooking the bell peppers and zucchini before adding the egg mixture ensures they are tender and not crunchy in the finished frittata. After the bell peppers and zucchini have softened, add the chopped spinach to the skillet. Stir the spinach into the vegetables and cook until it wilts down and reduces in volume. Spinach wilts very quickly, usually in just 1-2 minutes. Overcooking the spinach can make it mushy, so cook it just until wilted.
4. In a bowl, whisk together the eggs, milk, salt, and pepper. Pour the mixture over the sautéed vegetables in the skillet. While the vegetables are sautéing, prepare the egg mixture. In a separate bowl, crack the 6 large eggs. Add the milk, salt, and pepper to the bowl. Whisk the ingredients together vigorously until they are well combined and slightly frothy. Whisking incorporates air into the eggs, which helps to create a lighter and fluffier frittata. Season the egg mixture generously with salt and pepper, remembering that this will be the primary seasoning for the entire dish. Taste the mixture and adjust seasoning as needed. Once the vegetables are cooked and the spinach is wilted, reduce the heat under the skillet to low. Slowly and evenly pour the whisked egg mixture over the sautéed vegetables in the skillet. Ensure the egg mixture is distributed evenly throughout the skillet, covering all the vegetables.
5. Sprinkle cheese on top and cook for 2-3 minutes until the edges start to set. Immediately after pouring the egg mixture, sprinkle the shredded cheese evenly over the top of the frittata. The cheese will melt slightly as the frittata cooks. Return the skillet to medium-low heat and cook on the stovetop for 2-3 minutes, or until the edges of the frittata begin to set. You’ll notice the egg mixture starting to solidify around the edges of the skillet. This stovetop cooking step helps to create a slightly firmer base for the frittata before it goes into the oven, preventing it from becoming too soggy.
6. Transfer the skillet to the oven and bake for 15-20 minutes until the center is firm and the top is slightly golden. Carefully transfer the oven-safe skillet to the preheated oven. Bake the frittata for 15-20 minutes, or until the center is firm and no longer jiggly. You can test for doneness by gently shaking the skillet – the center should be set and not wobbly. The top of the frittata should be slightly golden brown and the cheese should be melted and bubbly. Baking time may vary slightly depending on your oven and the size of your skillet, so keep an eye on it and adjust the baking time as needed. Avoid overbaking, as this can make the frittata dry and rubbery.
7. Allow to cool slightly before slicing and serve warm or at room temperature. Once the frittata is cooked through, remove the skillet from the oven and let it cool slightly for a few minutes before slicing. Cooling allows the frittata to set further and makes it easier to slice and serve. Slice the frittata into wedges or squares and serve warm or at room temperature. Garnish with fresh herbs like chopped parsley, chives, or basil for added flavor and visual appeal. Frittatas are delicious served immediately, but they also hold up well and can be enjoyed at room temperature, making them perfect for brunch buffets, picnics, or make-ahead meals.

Nutrition Facts

Understanding the nutritional content of your Spring Vegetable Frittata can help you make informed choices and appreciate its health benefits. Please note that these are approximate values and can vary slightly based on specific ingredients and portion sizes.

Servings: 6

Calories per serving (approximate): 250-300

• Total Fat: 18-22g
  • Saturated Fat: 7-9g
  • Unsaturated Fat: 9-12g
• Cholesterol: 180-220mg
• Sodium: 300-400mg (depending on cheese and salt added)
• Total Carbohydrates: 8-10g
  • Dietary Fiber: 2-3g
  • Sugars: 3-4g
• Protein: 15-18g
• Vitamin A: High (from vegetables and eggs)
• Vitamin C: High (from bell peppers and spinach)
• Calcium: Moderate (from cheese and milk)
• Iron: Moderate (from spinach and eggs)

This Spring Vegetable Frittata is a relatively healthy and balanced dish. It’s a good source of protein from the eggs and cheese, providing essential amino acids for muscle building and satiety. The vegetables contribute a wealth of vitamins, minerals, and fiber. Bell peppers and spinach are particularly rich in Vitamin C and Vitamin A, which are important antioxidants. The cheese and milk provide calcium for bone health. While it does contain fat, much of it is unsaturated fat from olive oil and eggs, which are considered healthier fats. You can further reduce the fat content by using skim milk, reduced-fat cheese, and egg whites for a portion of the eggs. This frittata is a nutritious option for breakfast, brunch, lunch, or even a light dinner, offering a good balance of macronutrients and micronutrients.

Preparation Time

One of the great advantages of this Spring Vegetable Frittata is its relatively quick preparation time. From start to finish, you can have this delicious and vibrant dish ready in under an hour, making it perfect for busy mornings or impromptu gatherings.

• Prep Time: 15-20 minutes (chopping vegetables, whisking eggs, grating cheese)
• Cook Time: 20-25 minutes (sautéing vegetables, stovetop cooking, baking)
• Total Time: 35-45 minutes

The majority of the preparation time is spent chopping the vegetables, which can be expedited if you have a food processor with a dicing attachment or if you purchase pre-diced vegetables. Sautéing the vegetables takes about 10-15 minutes, and the baking time is around 15-20 minutes. The stovetop cooking step is brief, only 2-3 minutes. While the frittata is baking, you can prepare a side salad or set the table, making efficient use of your time. For an even quicker preparation, you can prep the vegetables the day before and store them in the refrigerator. This will significantly reduce the prep time on the day you plan to make the frittata. The ease and speed of preparation make this Spring Vegetable Frittata an excellent choice for both everyday meals and special occasions.

How to Serve

The versatility of the Spring Vegetable Frittata extends to how you can serve it. It’s delightful on its own, but pairing it with complementary dishes can elevate your meal and create a more satisfying and balanced dining experience. Here are some serving suggestions:

• For Brunch:
  • Alongside a Fresh Salad: A light and crisp green salad with a vinaigrette dressing is a perfect counterpoint to the richness of the frittata. Consider a salad with mixed greens, cherry tomatoes, cucumbers, and a lemon vinaigrette.
  • With Crusty Bread or Toast: Serve slices of warm, crusty bread or toast alongside the frittata for dipping into any remaining egg mixture and adding a satisfying carbohydrate element.
  • Fresh Fruit Platter: A colorful platter of fresh spring fruits like strawberries, blueberries, raspberries, and melon complements the savory flavors of the frittata and adds a touch of sweetness to the brunch spread.
  • Yogurt Parfaits: Offer yogurt parfaits with granola and berries for a lighter and refreshing side dish or dessert option.
  • Breakfast Meats: For a more substantial brunch, you can serve the frittata with breakfast meats like bacon, sausage, or ham.
• For Lunch:
  • As a Light Main Course: The frittata itself can be a satisfying and complete lunch, especially when served with a side salad.
  • In a Sandwich or Wrap: Slice the frittata and use it as a filling for sandwiches or wraps with whole-wheat bread, pita bread, or tortillas. Add some greens, avocado, or hummus for extra flavor and texture.
  • With Soup: Pair the frittata with a light and flavorful soup, such as tomato soup, vegetable soup, or a chilled gazpacho, for a comforting and balanced lunch.
• For Dinner:
  • Light Dinner Option: Serve the frittata as a light and healthy dinner option, especially on warmer evenings.
  • Alongside Roasted Vegetables: Enhance the vegetable component of the meal by serving the frittata with a side of roasted asparagus, broccoli, or Brussels sprouts.
  • With a Grain Salad: Pair the frittata with a grain salad like quinoa salad or farro salad for a more substantial and nutritious dinner.
• Serving Temperature:
  • Warm: The frittata is delicious served warm, straight from the oven or slightly cooled.
  • Room Temperature: It’s also excellent at room temperature, making it ideal for picnics, potlucks, or make-ahead meals.
  • Cold: While less common, the frittata can also be enjoyed cold, especially the next day.

No matter how you choose to serve it, the Spring Vegetable Frittata is a versatile and crowd-pleasing dish that’s perfect for any occasion.

Additional Tips for the Perfect Frittata

To ensure your Spring Vegetable Frittata turns out perfectly every time, here are five additional tips and tricks to keep in mind:

1. Don’t Overcook the Vegetables: While it’s important to sauté the vegetables until softened, avoid overcooking them to the point of mushiness. Overcooked vegetables can lose their texture and flavor. Sauté them just until they are tender-crisp. Remember they will continue to cook in the oven.
2. Season Generously: Eggs can be bland on their own, so don’t be shy with the seasoning. Salt and pepper are essential, but consider adding other herbs and spices to enhance the flavor of your frittata. Garlic powder, onion powder, dried oregano, thyme, basil, or a pinch of red pepper flakes can all add depth and complexity. Taste the egg mixture before pouring it into the skillet and adjust the seasoning as needed.
3. Use Oven-Safe Skillet: Using an oven-safe skillet is crucial for this recipe, as it allows you to seamlessly transition from stovetop to oven. Cast iron skillets are ideal, but any skillet that is labeled as oven-safe will work. If you don’t have an oven-safe skillet, you can transfer the sautéed vegetables to a greased baking dish before pouring in the egg mixture and baking.
4. Don’t Overbake: Overbaking is the most common mistake when making a frittata. Overbaked frittatas can become dry, rubbery, and lose their delicate texture. Bake the frittata just until the center is set and no longer jiggly. The top should be lightly golden brown, and the cheese should be melted and bubbly. Check for doneness after 15 minutes and adjust the baking time as needed.
5. Let it Rest: Allowing the frittata to cool slightly for a few minutes after baking is essential. This resting period allows the frittata to set further and firm up, making it easier to slice and serve. It also helps to prevent the frittata from crumbling when you cut into it. Resist the urge to slice into it immediately after taking it out of the oven; a few minutes of resting makes a big difference.

Frequently Asked Questions (FAQ)

Here are some frequently asked questions about making Spring Vegetable Frittatas to help you troubleshoot and perfect your recipe:

Q1: Can I use different vegetables in my frittata?

A: Absolutely! One of the best things about frittatas is their versatility. You can use a wide variety of vegetables depending on your preferences and what’s in season. Asparagus, mushrooms, broccoli, cherry tomatoes, peas, corn, artichoke hearts, and roasted root vegetables like sweet potatoes or butternut squash all work wonderfully in frittatas. Feel free to get creative and use whatever vegetables you have on hand or enjoy. Just ensure you sauté or roast harder vegetables before adding them to the egg mixture to ensure they are cooked through in the oven.

Q2: Can I make this frittata ahead of time?

A: Yes, frittatas are excellent make-ahead dishes. You can bake the frittata ahead of time and store it in the refrigerator for up to 3-4 days. Allow the frittata to cool completely before wrapping it tightly in plastic wrap or storing it in an airtight container. When you’re ready to serve, you can reheat it gently in the oven at 350°F (175°C) until warmed through, or enjoy it cold or at room temperature. Frittatas are perfect for meal prepping or for making ahead for brunch gatherings, as they hold up well and are just as delicious cold as they are warm.

Q3: Can I freeze a frittata?

A: While you can freeze a frittata, the texture may change slightly upon thawing. Freezing and thawing can sometimes make the frittata a bit less firm and slightly watery. However, if you want to freeze leftovers, allow the frittata to cool completely, then cut it into individual portions and wrap each portion tightly in plastic wrap, then in foil, or place them in freezer-safe bags. Freeze for up to 2-3 months. To thaw, transfer the frozen frittata to the refrigerator overnight or reheat it directly from frozen in the oven at 350°F (175°C) until heated through.

Q4: Can I make this frittata dairy-free or vegan?

A: Yes, you can easily adapt this recipe to be dairy-free. Simply substitute the milk with a plant-based milk alternative like almond milk, soy milk, oat milk, or coconut milk. For the cheese, use a vegan shredded cheese alternative. To make it vegan, you would need to replace the eggs as well. While there are vegan egg substitutes available, achieving the same texture and structure of a traditional frittata can be challenging. You could explore vegan frittata recipes that utilize ingredients like tofu, chickpea flour, or other plant-based binders to create a similar dish.

Q5: My frittata is watery. What did I do wrong?

A: A watery frittata can be caused by a few factors. Firstly, ensure you sauté the vegetables thoroughly to remove excess moisture before adding the egg mixture. Vegetables like zucchini and spinach release water as they cook, so cooking them down well is important. Secondly, make sure you squeeze out any excess water from frozen spinach if you are using it. Thirdly, don’t add too many watery vegetables or too much milk to the egg mixture. Stick to the recipe ratios and ensure you are not overloading the frittata with moisture-rich ingredients. Finally, avoid overcooking the frittata, as overbaking can also cause it to become dry and then release moisture as it cools. Bake it just until set.

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