Veggie Frittata

Veggie Frittata
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Nutritional Info
  • Servings Per Recipe: 4
  • Amount Per Serving
  • Calories: 262.5
  • Total Fat: 17.5 g
  • Cholesterol: 377.4 mg
  • Sodium: 252.6 mg
  • Total Carbs: 10.4 g
  • Dietary Fiber: 3.2 g
  • Protein: 17.7 g

View full nutritional breakdown of Veggie Frittata calories by ingredient
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I'd never made a frittata so I tried my hand at it. I'd never made a frittata so I tried my hand at it.
Number of Servings: 4


    8 medium to large eggs
    1/2 medium squash
    1/2 medium onion
    1 clove of garlic ( I use Georgian Fire)
    1 green onions
    1/2 medium carrot
    2 roma tomatoes or an equivalent
    1 small potatoes (to reduce calories leave out)
    1 oz of pecorino romano or other hard Italian cheese
    pumpkin seeds about 25
    chia seeds about 1 oz
    hemp seed little less than a tbsp
    1 tbsp olive oil
    1/2 cup coconut milk
    dried oregano
    fresh thyme
    salt and pepper to taste ( I did a 1/2 tsp of each)


Preheat oven to 425 F.
Grate or grind cheese, I use a food processor for mine, set aside.
Warm 1 tbsp olive oil in a oven safe skillet on medium heat.
Chop onions and garlic, add to warmed oil.
Slice carrots ( I made batons) and potatoes, add to pan.
Slice squash, tomatoes, and green onions add to pan.
Pull thyme from stem and sprinkle over veggie mixture.
Place lid on top of skillet and allow veggies to steam (8-10) minutes.
While veggies are steaming, crack 8 eggs into a bowl.
Add coconut milk to bowl along with salt and pepper to taste.
Beat the eggs until they begin to froth (just barely).
Spread out veggies in the pan and pour egg mixture over top.
Reduce temp to medium low. Cook until sides begin to set about 10-15 minutes.
While waiting for the mixture to set:
Sprinkle cheese over top of frittata, mix it lightly with the whisk making sure to not scrape the bottom.
Sprinkle chia, pumpkin and hemp seed over top of omelet.
Sprinkle oregano over the top.

Once the sides have set place the skillet in the oven for 10-15 minutes.
Remove from oven and using a heat safe utensil loosen the frittata from the pan by circling the sides.
Slide frittata onto a plate, slice and eat immediately.

I enjoy mine with two tablespoons of Herdez salsa but I like things a bit spicy.

Serving Size: 4 (makes 8 wedges but I eat 2)

Number of Servings: 4

Recipe submitted by SparkPeople user THEWALNUT.

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