The frittata is Italy's baked omelet, a protein-packed meal enriched with zucchini, peppers, onion and cheese. Enjoy it hot or at room temperature for breakfast or a light lunch.
Written by
Ecem Akkaba · Dietitian
Dietitian, graduate of İstanbul Medipol University. She develops the recipes and nutrition values on FitZen.
Updated:
Vegetable Frittata – Baked Italian Egg Dish with Zucchini and Peppers contains 240 calories per serving: 16 g protein, 6 g carbohydrate and 17 g fat. It takes 35 minutes in total and makes 4 servings.
The frittata is a practical, economical classic of Italian cuisine. Unlike a French omelet, the eggs are cooked slowly together with the fillings; it starts on the stovetop and finishes in the oven, gaining a fluffy, sliceable structure. Traditionally it is a delicious way to use up leftover vegetables.
This recipe is brightened with zucchini, red pepper and onion, while Parmesan or a melting cheese adds depth. Eggs provide high-quality protein while the vegetables add fiber, vitamins and minerals. Baking it with little oil makes it a filling yet balanced option.
Naturally gluten-free, the frittata can be served hot or cold, making it ideal for meal prep. Enjoy it for breakfast, brunch or a light dinner alongside a green salad.
Preheat the oven to 180°C (350°F).
Heat the olive oil in an ovenproof pan over medium heat and cook the onion until softened.
Add the garlic, zucchini and pepper and sauté for 5-6 minutes until the vegetables soften slightly.
In a bowl, whisk the eggs, milk, salt and pepper, then stir in half the cheese and the parsley.
Pour the egg mixture over the vegetables and gently shake the pan to distribute it evenly.
Sprinkle the remaining cheese on top and cook on the stovetop for 2-3 minutes until the bottom begins to set.
Transfer the pan to the oven and bake for 12-15 minutes until the center is set.
Remove from the oven, let it rest for a few minutes, then slice and serve.
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