Main mealBreakfastMediterraneanLow carb, high fatVegetarianBalancedKetogenicDairy€€
Fluffy Vegetable Frittata
AdvancedU's vegetable frittata combines protein, fresh vegetables and a gently creamy texture, making it a great choice after physical activity. It's ready in less than 30 minutes, allowing for a quick and effective meal for recovery.
Prep time13 min
Cook time20 min
Total time33 min
Servings4
Recipe
Base
Vegetable filling
Flavor additions
Per servingTotal
Calories:267.8 kcal1071.2 kcal
Protein:17.6 g70.4 g
Carbohydrates:8.7 g34.8 g
Fiber:2.1 g8.2 g
Water:221 ml883.9 ml
Fat:17.9 g71.5 g
Micronutrients
Sugar:3.5 g14 g
Saturated fat:6.5 g25.8 g
Cholesterol:389.6 mg1558.3 mg
Sodium:638.3 mg2553 mg
Potassium:572.8 mg2291 mg
Calcium:210.1 mg840.3 mg
Iron:3 mg11.8 mg
Magnesium:57.8 mg231.3 mg
Zinc:2.3 mg9.2 mg
Phosphorus:319.4 mg1277.7 mg
Vitamin C:63.8 mg255.1 mg
Vitamin A:340.6 µg1362.3 µg
Vitamin D:2.3 µg9.3 µg
Vitamin B12:1.3 µg5.1 µg
Instructions
- 1Preheat the oven to 180 °C. In a large bowl, whisk together the eggs, milk (or yogurt), crushed garlic, salt and pepper. Whisk just until the mixture is smooth and slightly frothy, but don't overdo it, so the frittata doesn't deflate too much.
- 2Heat the olive oil in a cast-iron skillet over medium heat. Add the onion and pepper and sauté for 3–4 minutes until softened. Add the zucchini and sauté for another 3 minutes. Important: The zucchini should release water and turn slightly golden, otherwise the frittata will be watery. Finally, stir in the spinach and cook just until wilted (about 30 seconds).
- 3Spread the vegetables evenly in the skillet. Pour the egg mixture over them. Tilt the skillet slightly so the eggs flow between the vegetables. Sprinkle crumbled feta cheese on top. Leave on the stove for 1–2 minutes so the edges of the eggs set slightly (become lighter in color).
- 4Carefully transfer the skillet to the preheated oven and bake for 10–12 minutes. The frittata is done when the center is "set" – when the skillet is gently shaken, it shouldn't jiggle like liquid but should remain firm. Be careful not to overbake it, as it can become dry. If you don't have a cast-iron skillet, transfer the mixture to a smaller oven-safe dish before baking.
- 5Remove from the oven and let rest for 5 minutes (this makes it easier to cut). Sprinkle with fresh parsley or chives, cut into triangles and serve warm or cold.
Nutritional benefits
This meal contributes to stable energy levels due to its high content of quality protein and fiber, which slow down the absorption of sugar into the blood.
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About the recipe
Nutritional values are calculated per standard 100 g. This allows you to compare different foods more easily and have better control over your intake if you weigh your food.