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Chicken marinated in Jamaica's signature spice blend and baked in the oven. No grill needed, lower in fat, and 41 g of protein per serving.
- Total
- 60 min
- Calories
- 340 kcal
- Servings
- 4 servings
Vegetable Frittata – Baked Italian Egg Dish with Zucchini and Peppers
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.
- Total
- 35 min
- Servings
- 4 servings
- Difficulty
- Easy
- Calories · per serving
- 240 kcal
Written by
Ecem Akkaba · Dietitian
Dietitian, graduate of İstanbul Medipol University. She develops the recipes and nutrition values on FitZen.
Updated:
In short
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.
About this recipe
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.
Method
- 1
Preheat the oven to 180°C (350°F).
- 2
Heat the olive oil in an ovenproof pan over medium heat and cook the onion until softened.
- 3
Add the garlic, zucchini and pepper and sauté for 5-6 minutes until the vegetables soften slightly.
- 4
In a bowl, whisk the eggs, milk, salt and pepper, then stir in half the cheese and the parsley.
- 5
Pour the egg mixture over the vegetables and gently shake the pan to distribute it evenly.
- 6
Sprinkle the remaining cheese on top and cook on the stovetop for 2-3 minutes until the bottom begins to set.
- 7
Transfer the pan to the oven and bake for 12-15 minutes until the center is set.
- 8
Remove from the oven, let it rest for a few minutes, then slice and serve.
Tips
- Use an ovenproof cast-iron pan; if the handle is plastic, wrap it in aluminum foil.
- Cook off the vegetables' moisture well after sautéing, or the frittata may turn out watery.
- It's also delicious cold or at room temperature and keeps in the fridge until the next day.
Language
- Sebzeli Frittata – Fırında Kabaklı ve Biberli İtalyan Omleti (Türkçe)
- Gemüse-Frittata – Gebackenes italienisches Eiergericht mit Zucchini und Paprika (Deutsch)
- Frittata de Verduras – Tortilla Italiana al Horno con Calabacín y Pimientos (Español)
- Frittata aux Légumes – Omelette Italienne au Four avec Courgette et Poivrons (Français)
- Frittata di Verdure – Frittata al Forno con Zucchine e Peperoni (Italiano)
- فريتاتا الخضار – طبق البيض الإيطالي المخبوز بالكوسا والفلفل (العربية)
- Frittata Sayur – Hidangan Telur Panggang Italia dengan Zukini dan Paprika (Bahasa Indonesia)
- 野菜のフリッタータ – ズッキーニとパプリカの焼きイタリアンオムレツ (日本語)
- ฟริตตาตาผัก – ไข่อบสไตล์อิตาเลียนกับซูกินีและพริกหวาน (ไทย)
- Frittata Sayur – Hidangan Telur Bakar Itali dengan Zucchini dan Lada Benggala (Bahasa Melayu)
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