Keto Vegetable Frittata Recipe

Ingredients

• 30 ml (2 tbsp)olive oil
• 360 ml (1½ cups)sliced mushrooms
• 240 ml (1 cup)raw bell pepper, cut into thin 2.5 cm strips
• 240 ml (1 cup)courgette, cut into quarter-moons
• 8 largeeggs
• 60 ml (¼ cup)double cream
• 3.75 ml (¾ tsp)sea salt
• 1.25 ml (¼ tsp)black pepper
• 160 ml (⅔ cup)shredded cheddar cheese

Instructions

1. 1

   Heat the oil

   Add the olive oil to a 25 cm cast-iron skillet and warm it over a medium heat.

2. 2

   Cook the vegetables

   Sauté the vegetables for 6–10 minutes, stirring occasionally, until softened and browned.

3. 3

   Whisk the eggs

   In a large bowl, whisk together the eggs, cream, sea salt and black pepper.

4. 4

   Add eggs and cheese

   Pour the egg mixture into the skillet, add the cheddar and stir gently.

5. 5

   Bake the frittata

   Bake in the preheated oven for 15–20 minutes, until the top is puffed but still moist. Leave it to cool before slicing.

What is a vegetable frittata?

A frittata is an Italian egg dish cooked with fillings such as vegetables or cheese. It begins on the hob and is finished in the oven, where the eggs set into a sliceable dish.

This version combines mushrooms, bell pepper and courgette with cheddar. Cooking the vegetables first helps soften them and gives their moisture a chance to cook off before the eggs are added.

Nutrition and macros by portion

The nutrition label shows one serving as written: 169 calories, 9g protein, 3g carbs, 14g fat.

The eggs and cheddar provide most of the protein and fat, with olive oil and cream adding more fat. The vegetables contribute some of the carbohydrates; serve a slice with extra salad or vegetables to round out the plate.

Choosing and preparing the vegetables

Mushrooms: slice them evenly so they soften at roughly the same pace and can brown in the pan.

Pepper and courgette: cut the pepper into thin strips and the courgette into quarter-moons, as specified, so both are easy to portion through the frittata.

Cook the vegetables before the eggs

Vegetable base: sauté the vegetables in the oil for 6–10 minutes, stirring occasionally, until they are softened and browned. The method gives a range, so use the visual cues rather than stopping at a particular minute.

Pan choice: use an oven-safe 25 cm cast-iron skillet for the hob-to-oven method. The skillet also gives the mixture a broad surface for setting.

Getting the texture right

Egg mixture: whisk the eggs, cream, salt and pepper together until combined, then pour them over the cooked vegetables.

Doneness: the recipe calls for a puffed top that is still moist after baking. Let the frittata cool before slicing so it can settle.

Timing and oven cues

The total cooking time is about 30 minutes, with 6–10 minutes for the vegetables and 15–20 minutes in the oven. The oven temperature is not specified in the recipe, so use the setting intended by its original publisher if available.

Start checking towards the earlier end of the stated baking range, looking for a puffy top that remains moist rather than waiting for it to look dry.

Serving the frittata

Rest: allow the frittata to cool before cutting it into slices, as directed. This makes it easier to serve neatly.

On the plate: pair a slice with a green salad or extra vegetables for a simple meal. It also works as a breakfast or brunch dish.

Recipe notes & tips

• Cut the vegetables to similar sizes so they cook evenly.
• Stir the vegetables occasionally while they sauté so they brown and soften.
• Whisk the eggs, cream and seasonings together before adding them to the skillet.
• Stir gently after adding the cheese to the egg mixture.
• Let the baked frittata cool before slicing.

Variations

• Swap the cheese: use another shredded cheese in place of cheddar.
• Add herbs: mix chopped fresh herbs into the egg mixture.
• Change the vegetables: replace one vegetable with another that can be sautéed until tender.
• Add chilli: include a little chilli for a warmer, more peppery flavour.

Common mistakes to avoid

• Undercooked vegetables: sauté until softened and browned before adding the eggs.
• Uneven pieces: cut the vegetables to similar sizes so they soften at a similar rate.
• Overbaking: check within the 15–20 minute range and take the frittata out when the top is puffed but moist.
• Slicing too soon: let the frittata cool first so it is easier to cut.
• Using a non-oven-safe skillet: choose an oven-safe skillet for the baking step.

How to store

Refrigerate leftovers in a covered container and use within 3 days. Reheat gently in the oven or microwave until warmed through.

Frequently asked questions