This Cheesy Vegetable Frittata is a savory, protein-packed dish that’s easy to prepare and perfect for breakfast, brunch, or a light dinner. Loaded with fresh vegetables and topped with melted mozzarella, this frittata is baked to golden perfection. The creamy garlic sauce adds a rich, tangy finish, making every bite delicious.
Preparation Time
- Prep Time: 10 minutes
- Cook Time: 25 minutes
- Total Time: 35 minutes
Ingredients
For the Frittata:
- 6 large eggs
- ½ cup (120ml) milk
- ½ teaspoon salt
- ¼ teaspoon black pepper
- ½ teaspoon paprika
- 1 zucchini, grated
- 1 small onion, finely chopped
- 1 bell pepper, diced
- ½ cup (60g) shredded carrots
- 1 tablespoon olive oil
- ¾ cup (90g) shredded mozzarella cheese
For the Creamy Garlic Sauce:
- ½ cup (120g) sour cream
- 2 tablespoons mayonnaise
- 1 clove garlic, minced
- 1 tablespoon fresh parsley, chopped
Directions
- Prepare the Vegetables:
- In a skillet over medium heat, heat olive oil and sauté the onion, bell pepper, zucchini, and shredded carrots for 3-4 minutes until slightly softened.
- Mix the Egg Base:
- In a mixing bowl, whisk together eggs, milk, salt, black pepper, and paprika.
- Stir in the sautéed vegetables.
- Prepare the Dish:
- Lightly grease a baking dish or oven-safe skillet with vegetable oil.
- Pour the frittata mixture into the dish and sprinkle the shredded mozzarella evenly over the top.
- Bake:
- Preheat the oven to 375°F (190°C).
- Bake for 20-25 minutes, or until the frittata is set and golden brown on top.
- Prepare the Sauce:
- In a small bowl, mix together sour cream, mayonnaise, minced garlic, and chopped parsley until smooth.
- Serve:
- Let the frittata cool slightly before slicing.
- Serve warm, topped with the creamy garlic sauce.
Serving Suggestions
- Pair with a side of mixed greens or avocado slices.
- Serve with toasted bread or roasted potatoes.
- Drizzle with hot sauce or a sprinkle of chili flakes for extra heat.
- Enjoy with a fresh fruit smoothie or a cup of coffee.
Cooking Tips
- Use full-fat dairy for a richer, creamier frittata.
- If you prefer a crispier top, broil the frittata for 2 minutes at the end.
- To make this dairy-free, use plant-based milk and vegan cheese.
- Add mushrooms, spinach, or sun-dried tomatoes for extra flavor.
Nutritional Benefits
- High in protein from eggs and cheese.
- Loaded with vitamins from fresh vegetables.
- Healthy fats from olive oil and dairy.
- Low-carb and gluten-free, making it a balanced meal option.
Dietary Information
- Vegetarian: Yes
- Gluten-Free: Yes
- Dairy-Free: No (can be modified with dairy-free alternatives)
- Low-Carb: Yes
Nutritional Facts (Per Serving, Approx. 6 Servings)
- Calories: 210 kcal
- Carbohydrates: 8g
- Protein: 14g
- Fat: 14g
- Fiber: 2g
- Sugar: 3g
Storage
- Refrigerator: Store in an airtight container for up to 4 days.
- Freezer: Freeze slices individually for up to 2 months.
- Reheating Tip: Warm in the oven at 350°F (175°C) for 5-7 minutes.
Why You’ll Love This Recipe
- Quick & easy – ready in under 40 minutes.
- Customizable – works with different vegetables and cheeses.
- Perfect for meal prep – stays fresh for several days.
- Rich & creamy – with a garlic sauce that enhances every bite.
Conclusion
This Cheesy Vegetable Frittata with Creamy Garlic Sauce is the ultimate flavor-packed, protein-rich meal that works for breakfast, brunch, or even dinner. It’s easy to make, loaded with nutrients from fresh vegetables, and topped with a creamy, garlicky sauce that takes it to the next level. Whether you’re looking for a quick weekday meal or a dish to impress guests, this frittata will become a go-to favorite!
Frequently Asked Questions
- Can I make this frittata without dairy?
Yes! Use dairy-free milk and cheese substitutes. - Can I use different vegetables?
Absolutely! Try spinach, mushrooms, or cherry tomatoes. - What’s the best way to store leftovers?
Keep in an airtight container in the fridge for up to 4 days. - Can I freeze frittata slices?
Yes! Wrap them individually and freeze for up to 2 months. - How do I reheat this frittata?
Warm in the oven at 350°F (175°C) for 5-7 minutes. - Can I make this recipe keto-friendly?
Yes! It’s already low-carb and keto-friendly. - Do I have to pre-cook the vegetables?
Yes! Sautéing them first prevents excess moisture in the frittata. - Can I make this in a muffin tin for mini frittatas?
Definitely! Bake at 375°F (190°C) for 15-18 minutes. - How do I prevent the frittata from sticking to the pan?
Use a well-greased dish or parchment paper. - What’s the best cheese for this frittata?
Mozzarella, cheddar, feta, or goat cheese all work well!