Mains, Breakfasts, Brunch

Easy Healthy 5-Veggie Frittata Recipe with a Spicy Twist

Easy Healthy 5-Veggie Frittata Recipe with a Spicy Twist

Protein

9g

CARBS

5g

Fat

10g

Cal

146kcal

Prep time

15 minutes

Cook time

35 minutes

Resting time

5 minutes

Total time

50 minutes
A nutritious and spicy frittata recipe filled with five different vegetables, including broccoli, cauliflower, mushrooms, asparagus, and zucchini, beautifully presented in a round baking dish with a golden-brown top.
Whip up our Easy Healthy 5-Veggie Frittata for a quick and satisfying meal. With a spicy twist and a bounty of nutritious vegetables, this frittata is a testament to how delicious and effortless healthy eating can be. Perfect for any time of the day, it's a dish that will delight your taste buds and nourish your body!

As someone who juggles a busy schedule, I’ve always been on the lookout for quick, nutritious meals that don’t compromise on taste. That’s how I stumbled upon the idea of making a frittata, and not just any frittata – my now-favourite Easy Healthy 5-Veggie Frittata Recipe with a Spicy Twist. This dish has become my go-to recipe, whether I’m craving a hearty breakfast or need a quick dinner fix.

Why I Love Making Frittatas

Frittatas have a special place in my kitchen. They’re like a blank canvas, inviting me to experiment with whatever ingredients I have at hand. My version combines the heartiness of vegetables with just the right amount of heat, making it a hit every time I serve it.

The Charm of My 5-Veggie Mix

What sets my frittata recipe apart is the blend of five vibrant vegetables – broccoli, cauliflower, mushrooms, asparagus, and zucchini. Each veggie adds its unique flavor and a host of nutritional benefits. And let’s not forget the chili flakes – they add a delightful zing that elevates the dish.

The Nutritional Punch

I’m particularly proud of the nutritional value of this frittata recipe. It’s packed with proteins from the eggs and loaded with fibres and vitamins from the veggies. Plus, it’s a great fit for my keto friends and those who prefer gluten-free options.

My Simple Cooking Process

The simplicity of making this frittata recipe is what I adore the most. The process involves some chopping, a bit of sautéing, whisking eggs, and then just letting the oven do its magic. It’s incredibly satisfying to create such a wholesome dish with minimal effort.

Versatility – My Frittata’s Superpower

The versatility of this frittata recipe never ceases to amaze me. It’s perfect for any meal and tastes just as good cold as it does fresh out of the oven. Plus, it’s a fantastic meal-prep option that simplifies my busy weekdays.

Personalizing the Frittata

One thing I love about this recipe is how I can tweak it based on my mood or what’s available in my fridge. Sometimes I add cheese for extra richness, or I switch up the veggies depending on the season. And for my vegan friends, I’ve successfully made it using egg substitutes.

Serving It Up My Way

When it comes to serving my Easy Healthy 5-Veggie Frittata, I like to get a bit creative. Sure, it’s a complete meal in itself, but the right accompaniments can elevate it to a whole new level. Here’s how I love to serve it:

  • Brunch Gatherings: For weekend brunches, my frittata takes centre stage. I cut it into elegant wedges and arrange them on a platter. Alongside, I serve a basket of warm, crusty bread, a variety of cheeses, and a bowl of mixed berries. To drink, there’s always a jug of freshly squeezed orange juice or a batch of mimosas, adding a festive touch to the meal.
  • Light Lunch or Dinner: When serving the frittata for lunch or dinner, I pair it with a crisp green salad dressed in a light vinaigrette. It’s a refreshing contrast to the rich, savory flavors of the frittata. Sometimes, I’ll also add a bowl of soup, like a creamy tomato or a rustic vegetable, to round off the meal.
  • Kid-Friendly Twist: My kids love this frittata recipe, especially when I turn it into mini muffin-sized bites. They’re perfect for small hands and great for a quick snack or a packed lunch. I often add a side of sweet potato fries or some sliced cucumbers and carrots for a fun and balanced meal.
  • Meal Prep Savior: The frittata is a lifesaver when it comes to meal prepping. I bake it on a Sunday and store it in the fridge. During the week, it becomes a quick breakfast option that I can heat up in minutes. Paired with a cup of coffee or a smoothie, it makes for a hassle-free, nutritious start to my day.
  • Late-Night Craving Fix: For those late-night hunger pangs, a slice of this frittata is my go-to. It’s filling, yet not too heavy, and the spicy kick is wonderfully satisfying after a long day.

Each way of serving brings out a different character of the frittata – from the elegance of a brunch spread to the practicality of meal prep. It’s this versatility that makes the frittata such a beloved dish in my home. No matter the occasion or time of day, there’s a way to enjoy it that feels special and just right.

My Final Thoughts

Creating this Easy Healthy 5-Veggie Frittata Recipe with a Spicy Twist has been a joyous journey. It’s a recipe that celebrates the simplicity and flexibility of cooking, and it never fails to impress. Every time I make it, I’m reminded of the beauty of cooking with fresh, wholesome ingredients.

For me, this frittata isn’t just about filling the plate; it’s about creating something that’s as nourishing for the soul as it is for the body. It’s a dish that has taught me the value of simplicity in the kitchen and the power of a few well-chosen ingredients. So, tie on your apron and join me in making this delightful frittata – a simple yet splendid meal that’s sure to become a cherished part of your cooking repertoire too!

A nutritious and spicy frittata recipe filled with five different vegetables, including broccoli, cauliflower, mushrooms, asparagus, and zucchini, beautifully presented in a round baking dish with a golden-brown top.

Easy Healthy 5-Veggie Frittata Recipe with a Spicy Twist

Delve into the simplicity and taste of our Easy Healthy 5-Veggie Frittata. This recipe brings together broccoli, cauliflower, mushrooms, asparagus, and zucchini with a spicy kick, creating a dish that's not only easy to make but also packed with nutrients and flavour. Ideal for any meal, it's a favourite for those who love a healthy, spicy touch in their food.
Prep Time 15 minutes
Cook Time 35 minutes
5 minutes
Total Time 50 minutes
Course Breakfast, Brunch, Main Course
Cuisine Italian
Servings 6
Calories 146 kcal

Equipment

  • Cutting Board
  • Chefs Knife
  • Measuring Cups
  • Measuring Spoons
  • Mixing Bowl
  • Skillet
  • Oven-safe Baking Dish
  • Whisk
  • Oven Mitts
  • Cooling Rack

Ingredients

  • 100 g Broccoli (cut in florets)
  • 100 g Cauliflower (cut into florets)
  • 100 g Mushroom (sliced)
  • 125 g Asparagus (chopped)
  • 125 g Zucchini (sliced)
  • 8 Large egg
  • 30 ml Olive oil
  • 50 ml Water
  • ½ teaspoon Salt (to taste)
  • ½ teaspoon Black pepper
  • 1 teaspoon Chili flakes (adjust to taste)

Instructions
 

  • Set your oven to 180 °C
  • Clean and chop broccoli, cauliflower, asparagus, and zucchini. Slice mushrooms.
  • In a skillet, heat olive oil.
    Add all vegetables and cook until tender, about 5-7 minutes.
  • Season with salt, pepper, and chili flakes.
  • In a bowl, combine eggs and water. Whisk thoroughly.
    Add more salt, pepper, and chili flakes if desired.
  • Mix the sautéed vegetables with the egg mixture.
  • Pour the mixture into a greased baking dish.
  • Bake for 25-30 minutes, or until the frittata sets and turns golden.
  • Allow to cool briefly, then slice and serve.

Notes

Recipe Variations:
  1. Cheese Lover’s Variation: Add 100 grams of grated cheese such as cheddar, feta, or goat cheese to the egg mixture for a richer flavor. For a keto-friendly option, choose a high-fat, low-carb cheese.
  2. Meat Addition: For those who aren’t vegetarian, consider adding 100 grams of cooked and diced bacon, ham, or chicken for extra protein.
  3. Vegan Twist: Replace the eggs with a vegan egg substitute or a chickpea flour and water mixture. You can also add tofu for additional protein.
  4. Mediterranean Flair: Include olives, sun-dried tomatoes, and feta cheese for a Mediterranean touch. Herbs like oregano and thyme can also enhance this variation.
  5. Spice It Up: For an even spicier frittata, add diced jalapeños or increase the amount of chili flakes. You can also experiment with other spices like cumin or paprika.
  6. Extra Veggies: Feel free to add other vegetables like bell peppers, spinach, or tomatoes for more variety and nutrition.
  7. Low-FODMAP Option: For those following a low-FODMAP diet, replace high-FODMAP vegetables like cauliflower and mushrooms with low-FODMAP options like carrots and spinach.
  8. Creamy Texture: Add a dollop of Greek yogurt or sour cream to the egg mixture for a creamier texture. Ensure it’s keto-friendly if you’re adhering to a ketogenic diet.
  9. Herb Infusion: Add fresh herbs like basil, parsley, or cilantro for a fresh flavor boost.
  10. Frittata Muffin: Pour the frittata mixture into a muffin pan and transform the frittata into bite-sized mini frittata muffins, perfect for on-the-go meals, snacks, or serving at brunches and gatherings.

Nutrition

Nutrition Facts
Easy Healthy 5-Veggie Frittata Recipe with a Spicy Twist
Amount per Serving
Calories
146
% Daily Value*
Protein
 
9
g
18
%
Fat
 
10
g
15
%
Saturated Fat
 
3
g
19
%
Trans Fat
 
0.02
g
Polyunsaturated Fat
 
2
g
Monounsaturated Fat
 
6
g
Carbohydrates
 
5
g
2
%
Sugar
 
2
g
2
%
Fiber
 
2
g
8
%
Sodium
 
490
mg
21
%
Cholesterol
 
218
mg
73
%
Potassium
 
340
mg
10
%
Vitamin A
 
719
IU
14
%
Vitamin C
 
28
mg
34
%
Calcium
 
55
mg
6
%
Iron
 
2
mg
11
%
* Percent Daily Values are based on a 2000 calorie diet.
Tried this recipe?Share on Instagram and mention @tasteville or tag #tasteville!

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