Introduction:
Breakfast or brunch doesn’t get any better than this gluten-free vegetable frittata. I’ve always loved the simplicity and versatility of frittatas—they’re quick to prepare and a perfect way to use up extra vegetables in your fridge. What makes this recipe unique is that it flips the usual egg-to-vegetable ratio. Instead of an egg-heavy dish, this version is packed with fresh, vibrant vegetables, making it lighter, healthier, and full of flavor.
This gluten-free frittata is an excellent choice for those looking for a low-carb, protein-packed meal that’s rich in fiber. It’s loaded with colorful veggies like zucchini, bell peppers, spinach, and tomatoes, providing a variety of nutrients while keeping the dish light and fresh. Whether you’re looking for a satisfying breakfast, a quick weeknight dinner, or a meal-prep option for the week, this frittata fits perfectly.
Eggs provide high-quality protein, while the abundance of vegetables delivers essential vitamins and minerals. Plus, since it’s gluten-free, it’s ideal for those with dietary restrictions. This frittata has a savory, satisfying flavor and is incredibly easy to prepare, making it a go-to for busy mornings or when you need something nourishing and quick.
Ingredients:
For the Frittata:
- 6 large eggs
- 2 tablespoons olive oil
- 1 small zucchini, diced
- 1 red bell pepper, chopped
- 1 cup spinach, roughly chopped
- ½ cup cherry tomatoes, halved
- ¼ cup red onion, diced
- ¼ cup grated Parmesan cheese (optional)
- Salt and pepper to taste
- 1 teaspoon dried oregano
- 1 teaspoon garlic powder
For Garnish:
- Fresh basil or parsley, chopped
- Crumbled feta or goat cheese (optional)
Step-by-Step Instructions:
1. Preparing the Vegetables:
- Preheat your oven to 375°F (190°C).
- Heat 1 tablespoon of olive oil in a large oven-safe skillet over medium heat. Add the diced zucchini, red bell pepper, and red onion, and sauté for about 5-7 minutes until the vegetables are tender but not fully cooked through.
- Add the chopped spinach and cherry tomatoes, and cook for another 2 minutes until the spinach wilts. Remove the skillet from heat.
2. Preparing the Egg Mixture:
- In a large mixing bowl, whisk together the eggs, Parmesan cheese (if using), oregano, garlic powder, salt, and pepper.
- Pour the egg mixture evenly over the sautéed vegetables in the skillet, ensuring the vegetables are well distributed.
3. Cooking the Frittata:
- Place the skillet back on the stove over medium heat for about 2-3 minutes to allow the bottom to set slightly.
- Transfer the skillet to the preheated oven and bake for 15-18 minutes, or until the frittata is golden brown around the edges and set in the center.
4. Garnishing and Serving:
- Once cooked, remove the frittata from the oven and let it rest for 5 minutes.
- Garnish with fresh basil or parsley and crumbled feta or goat cheese, if desired. Slice into wedges and serve warm.
Tips for Success:
- Don’t Overcook: Keep an eye on the frittata while it bakes to prevent it from becoming dry. The center should be set but still slightly jiggly when you remove it from the oven.
- Even Vegetable Distribution: Make sure the vegetables are evenly distributed before adding the egg mixture to ensure every bite has a balance of egg and veggies.
- Skillet Size: Use a 10-inch oven-safe skillet for best results. A larger skillet will make the frittata thinner, while a smaller one will result in a thicker frittata.
Recipe Variations:
- Add Protein: For extra protein, add cooked, crumbled sausage or bacon to the vegetable mix before pouring in the eggs.
- Vegan Option: Use a chickpea flour batter in place of eggs to create a vegan frittata that’s equally delicious and packed with plant-based protein.
- Spicy Twist: Add a pinch of red pepper flakes or a dash of hot sauce to the egg mixture for a little heat.
Serving Suggestions:
This frittata is perfect on its own, but it also pairs well with a fresh green salad or gluten-free toast for a complete meal. It’s great for breakfast, lunch, or even dinner and works beautifully as part of a brunch spread.
Storage & Reheating Instructions:
- Storage: Store leftover frittata in an airtight container in the refrigerator for up to 3 days.
- Reheating: To reheat, place slices in a 350°F (175°C) oven for 5-7 minutes, or microwave individual portions for about 30 seconds until warmed through.
Nutrition Information (Per Serving):
- Calories: 180
- Protein: 12g
- Fat: 10g
- Carbohydrates: 6g
- Fiber: 2g
- Sodium: 350mg
Cost Estimation:
- Approximate cost per serving: $2.50
- Budget Tips: Opt for seasonal vegetables to save money. You can also use frozen spinach if fresh is unavailable or more expensive.
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Internal: Looking for more gluten-free breakfast ideas? Check out our gluten-free breakfast recipes.
Have you tried this gluten-free vegetable frittata recipe? Let us know your favorite veggie combinations in the comments below! Don’t forget to pin this recipe on Pinterest and share your creation on Instagram using the hashtag #HealthyFrittata.
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