Basic Gluten Free Dairy Free Veggie Frittata

Ingredients

• 8 largeeggs
• 60 ml (¼ cup)unsweetened plain dairy-free milk, such as almond milk
• 5 ml (1 teaspoon)dried basil, thyme or oregano, or 15 ml (1 tablespoon) fresh minced herbs
• 5 ml (1 teaspoon)paprika (optional)
• 15 ml (1 tablespoon), or 30 ml (2 tablespoons) if using mushroomsolive oil or coconut oil
• 1 smallonion, diced
• 1 mediumbell pepper, cored and diced
• 240 ml (1 cup)sliced mushrooms (optional)
• 1 clovegarlic, minced
• 150 g (2 cups)small broccoli florets, without stems
• 125 g (1 cup)courgette, trimmed and chopped
• 130 g (1 cup)yellow summer squash, trimmed and chopped
• 30 g (1 cup)chopped fresh spinach or other greens
• 75–150 g (½–1 cup)cherry tomatoes
• to tastesalt and pepper

Instructions

1. 1

   Heat the oven

   Preheat the oven to 200°C (400°F).

2. 2

   Mix the eggs

   Whisk together the eggs, dairy-free milk, basil and paprika until well blended.

3. 3

   Cook the aromatics

   Heat the oil over medium heat in an oven-safe 20–23 cm (8–9-inch) frying pan. Sauté the onion, pepper and mushrooms until the onion is tender.

4. 4

   Cook the vegetables

   Add the garlic, broccoli, courgette and yellow summer squash, and cook until the vegetables are just cooked through. Add the spinach and tomatoes, then sauté just until the spinach wilts. Add more oil if needed, and spread the vegetables evenly in the pan.

5. 5

   Add the eggs

   Pour the egg mixture over the vegetables and turn the heat to medium-low. Cook for about 5 minutes, or until the eggs begin to set underneath. Occasionally loosen the edges so liquid egg can run underneath and cook.

6. 6

   Bake until set

   Transfer the pan to the oven and bake for about 12–15 minutes, until the eggs are set and puffed.

What is a frittata?

A frittata is an Italian-style egg dish in which fillings are cooked with beaten eggs and finished until set. It is often served in wedges, making it equally suited to a shared brunch or a straightforward meal.

This version pairs eggs with several vegetables and dairy-free milk, keeping the recipe gluten-free and dairy-free. Cooking the vegetables first helps them soften before the egg mixture goes into the oven.

Nutrition and macros by portion

The nutrition label shows one serving as written: 175 calories, 11g protein, 14g carbs, 10g fat.

Eggs provide most of the protein and much of the fat, while the oil adds further fat; the vegetables contribute most of the carbohydrates. Serve a wedge with a generous salad or another vegetable side to round out the plate.

Choosing the vegetables

Seasonal swaps: use a similar amount of another vegetable in place of the listed ones. The recipe also suggests leftover cooked potatoes or sweet potatoes; brown them in the oil before adding the other vegetables.

Mushrooms: these are optional, and the recipe calls for extra oil when using them. Keep the pieces and other vegetables fairly small so they cook through in the pan.

Cook the filling first

Onion and pepper: sauté these with the mushrooms until the onion is tender, then add the garlic and firmer vegetables. This gives the broccoli, courgette and squash a head start before the eggs are added.

Greens and tomatoes: add them near the end of the vegetable-cooking stage. Stop once the spinach has wilted, then spread the filling evenly so each portion has a good mix.

Setting the eggs

Stovetop stage: give the eggs about 5 minutes over medium-low heat. Loosening the edges lets uncooked egg flow underneath, where it can set against the hot pan.

Oven stage: bake for 12–15 minutes at 200°C. The frittata is ready when the eggs are set and puffed; avoid relying on browning alone as the cue.

Pan and timing

Pan size: use an oven-safe frying pan measuring 20–23 cm (8–9 inches), as specified in the method. Check that its handle and any other parts are suitable for the oven.

The recipe does not give a total preparation time, and the baking time is approximate. Start checking at 12 minutes, while allowing up to 15 minutes for the eggs to set.

Serving ideas

For a light plate, serve a wedge with a crisp green salad or extra cooked vegetables. A slice of toast or roasted potatoes makes the meal more substantial.

Let the frittata settle briefly before cutting if you want neater wedges. It can be served warm or at room temperature.

Recipe notes & tips

• Use a pan that is safe to move from the hob to the oven.
• Cut the vegetables into small, fairly even pieces so they cook at a similar pace.
• If using mushrooms, follow the recipe's suggestion to use 30 ml (2 tablespoons) of oil.
• Spread the vegetables evenly before pouring in the eggs.
• Check that the centre is set before taking the pan out of the oven.

Variations

• Change the herbs: use dried thyme or oregano instead of basil, or use fresh minced herbs.
• Swap the vegetables: use a similar amount of seasonal vegetables in place of those listed.
• Add cooked potatoes: use leftover cooked potatoes or sweet potatoes and brown them in the oil.
• Leave out the paprika: it is optional and can be omitted.
• Choose another oil: use coconut oil instead of olive oil.

Common mistakes to avoid

• Adding the eggs too soon: cook the vegetables first so they are just cooked through before the egg mixture goes in.
• Leaving the filling in a heap: spread it evenly across the pan before adding the eggs.
• Skipping the edge loosening: occasionally loosen the frittata edges during the stovetop stage so liquid egg can run underneath.
• Using an unsuitable pan: check that the frying pan is oven-safe before transferring it to the oven.
• Overbaking: begin checking at 12 minutes and remove the pan once the eggs are set and puffed.

How to store

Refrigerate leftovers in a covered container and eat within 3 days. Reheat individual portions until hot, either in the microwave or in a low oven.

Frequently asked questions