Veggie Frittata

Veggies, veggies, and more veggies! This colorful egg dish makes it easy to look forward to those extra vegetables! All egg whites are used to make this a high protein meal that is still calorie conscious. Perfect for breakfast, brunch, or as a main meal with a side salad. Try experimenting with other vegetables you have on hand!



  • 6-8 large local farm fresh brown eggs (or 12-14 egg whites)
  • 1/8 teaspoon red pepper flakes (optional)
  • 1/4 cup fresh basil, roughly chopped
  • 1 tablespoon olive oil (or non-stick cooking spray)
  • 1/2 cup celery, chopped
  • 1 small red onion, chopped
  • 2 cloves garlic, minced
  • 1 medium zucchini, cut in half-length wise, then cut in half again (if it is large enough) and sliced
  • 1 medium yellow squash, cut in half lengthwise, then cut in half again (if it is large enough) and sliced
  • 1 cup grape tomatoes, halved or quartered depending on what size they are
  • Salt and pepper to taste



  1. Preheat the oven to 400ºF.
  2. In a medium bowl, whisk the eggs with a small pinch of salt, red pepper flakes, and basil. Set aside.
  3. In a 8 to 9 inch oven-safe, cast iron skillet, heat olive oil (or non-stick cooking spray) over a medium-high heat, make sure you get the olive oil all up the sides using a brush or some wax paper, etc. (you can also use an oven-safe nonstick skillet). Add the onion and celery, with a dash of sea salt, sauté about 3-5 minutes until the onion is translucent. Add the garlic and sauté another 2 minutes, being careful not to burn it. Add the zucchini and squash, toss around and sauté about 8-10 minutes, until they are tender. Add the tomatoes and cook for another 2-3 minutes until the tomatoes start to soften and get tender. If there is any water sitting in the pan from the veggies, pour it off. Salt and pepper to taste.
  4. Turn down the heat a bit. Add the egg mixture to the skillet by pouring over the veggies and giving it all a quick stir to combine. Cook over a medium-low heat for about 5 minutes or until the eggs are just set and there isn’t a lot of liquid running around the pan. To do this, run a spatula underneath the sides of the frittata and tilt the pan so the uncooked eggs run to the underside and cook.
  5. Place the skillet in the center of your preheated oven. Allow baking for 13-15 minutes, until it is golden brown, well set and puffy. Remove from oven with oven mitts and let cool for several minutes, cut into wedges and serve.

Adapted from