This Cheesy Vegetable Frittata with Savory Sauce is a delicious, nutritious, and versatile dish that brings together vibrant vegetables, creamy cheese, and a flavorful sauce, making it perfect for breakfast, brunch, or a light dinner. Whether you’re cooking for family or entertaining guests, this frittata offers a wholesome and impressive meal, packed with essential vitamins, protein, and satisfying comfort.

Full Recipe

Ingredients

• 2 zucchini, chopped (about 2 cups)

• 1 red onion, thinly sliced (about 1 cup)

• 1 carrot, grated into strips (about 1 cup)

• 1 red bell pepper, sliced (about 1 cup)

• 1 yellow bell pepper, sliced (about 1 cup)

• 3 garlic cloves, chopped

• Salt, to taste

• Paprika, to taste

• Garlic powder, to taste

• 3 eggs

• 250 ml milk (about 1 cup)

• 200 g all-purpose flour (about 1⅔ cups)

• 1 Tbsp baking powder

• 150 g grated cheese (cheddar or mozzarella, about 1½ cups)

• 50 g ketchup (about 3 Tbsp)

• 50 g mayonnaise (about 3 Tbsp)

• 40 ml soy sauce (about 2½ Tbsp)

• Chopped spring onions for garnish

Directions

1. Preheat oven to 180 °C (350 °F).

2. In a large skillet, heat 1 Tbsp olive oil over medium heat. Sauté red onion and garlic for 3 min until fragrant.

3. Add zucchini, carrot, and bell peppers. Season with salt, paprika, and garlic powder. Cook 5–7 min until vegetables are tender yet vibrant.

4. In a bowl, whisk eggs and milk until smooth. Stir in flour and baking powder until combined. Add cheese and sautéed vegetables, mixing evenly.

5. Grease an oven-safe dish with oil or butter. Pour in the frittata mix and spread evenly. Bake for 20–25 min until golden and a toothpick inserted comes out clean.

6. Meanwhile, whisk ketchup, mayonnaise, and soy sauce until smooth.

7. Remove frittata, let cool slightly, drizzle with sauce, and garnish with spring onions. Slice into wedges, serve warm.

Preparation Time

• Prep: 15 min

• Cook: 25 min

• Total: 40 min

• Serves: 6–8

Nutritional Facts (approx. per serving)

• Calories: 230 kcal

• Carbohydrates: 18 g

• Protein: 10 g

• Fat: 12 g

• Fiber: 3 g

• Sugar: 4 g

• Sodium: 420 mg

About This Recipe

This vibrant Cheesy Vegetable Frittata is a celebration of color, flavor, and simplicity. Packed with zucchini, carrots, bell peppers, and onions, it transforms ordinary produce into a satisfying, nutrition-packed slice of comfort. The creamy cheese melds with fresh vegetables bound by a fluffy egg and milk batter, all baked into a wholesome, one-pan meal. A mix of ketchup, mayonnaise, and soy sauce adds a savory glaze that elevates each forkful and draws in even the most hesitant veggie eater. Whether you’re looking for a hearty breakfast, a leisurely brunch option, or a light dinner that doesn’t skimp on flavor, this dish brings all of that and more.

Why You’ll Love This Recipe

You’ll fall in love with this frittata because it checks all the boxes: nutritious, colorful, and endlessly adaptable. It serves beautifully at brunches or holiday breakfasts, yet is simple enough for a busy weeknight. Each bite brings tender, garlicky vegetables and melty cheese balanced by tangy, savory sauce. The best part? You can take a shortcut by using your favorite veggie mix and cheese blend, making it a stress-free, crowd-pleasing dish that looks gourmet but is easy to execute.

The Origins and Inspiration Behind the Dish

The frittata originates from Italy, where it’s been a humble but elegant way to use up leftovers—particularly vegetables, cheese, and eggs—since the Renaissance. The addition of a flour-milk base borrows from modern quiche and breakfast casserole techniques, making it more custardy and stable. The soy-ketchup-mayo sauce is inspired by Asian fusion breakfasts and comfort sauces that combine umami, sweetness, and creaminess. The result is a cross-cultural twist on tradition: an Italian-style frittata enhanced by global flavors.

Storage and Reheating Tips

This frittata plays nicely with meal prep. Once cooled, store slices in an airtight container in the refrigerator for up to four days. To reheat, bake leftovers at 180 °C (350 °F) for 8–10 minutes to preserve the crust—a microwave will work but may soften the texture. You can also freeze individual slices wrapped well for up to two months; reheat directly from frozen for about 15 minutes in a preheated oven. The sauce should be stored separately in a small container and added after reheating to keep flavors fresh.

Common Variations to Try

Make it your own by swapping or adding ingredients. For extra protein, fold in cooked bacon, sausage, diced ham, or shredded chicken. Replace the zucchini or peppers with spinach, mushrooms, broccoli, or tomato. Switch up the cheese—try pepper jack for heat, feta or goat cheese for tang, or Gruyère for a rich, nutty twist. For gluten-free diets, skip the flour or use almond or oat flour. Spice lovers can stir in red pepper flakes or Sriracha. Alternatively, make a vegan version by using a chickpea-flour batter and dairy-free cheese.

Pairing Recommendations

Pair this frittata with simple sides to round out a meal. A crisp mixed greens salad drizzled with lemon vinaigrette balances the richness, while toasted baguette or garlic bread adds heartiness. Serve alongside fresh fruit, tomato-avocado salsa, or pickles for brightness. For beverages, consider freshly brewed coffee, herbal tea, or a sparkling wine—bubbly cuts through the creaminess beautifully. At brunch, serve with mimosas or a light Prosecco.

Health Benefits

This frittata is a nutrient powerhouse. The colorful vegetables offer fiber, vitamins A and C, and antioxidants. Eggs and cheese contribute high-quality protein and calcium. Using olive oil and milk instead of cream keeps saturated fat in check. A small drizzle of soy-mayo-ketchup sauce adds umami and richness without compromising nutrition. It’s a balanced dish that satisfies with fewer than 300 calories per slice while delivering a range of nutrients.

Conclusion

This Cheesy Vegetable Frittata is a versatile winner that fits into any meal plan—from leisurely weekend brunch to weekday meal prep. It showcases the bounty of garden-fresh produce, marries creamy cheese with vibrant veggies, and offers a savory sauce that elevates the dish with minimal fuss. Inspired by Italian comfort food and modern casserole techniques, it honors tradition while adapting to contemporary tastes. Whether you serve it warm from the oven, at room temperature, or taken to go, this frittata nourishes both the body and the soul. Make a batch and discover how it effortlessly becomes a favorite—customizable, nutritious, and endlessly delicious.

This Cheesy Vegetable Frittata with Savory Sauce is a versatile and satisfying recipe that dazzles with its simplicity. It’s ideal for busy mornings, laid-back brunches, or healthy dinners. With its bright veggies, creamy texture, and bold sauce, it offers flavor, nutrition, and ease. Make it once, and this frittata is sure to grace your table again and again.