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Roasted Vegetable Frittata

Roasted Vegetable Frittata

When it comes to eating well on a diet, vegetables are your absolute best friends. Packed with nutrients, anti-oxidants and fibre, most veggies are high volume, low calorie-density foods – meaning you can eat a lot of them for relatively few calories. Plus there’s a million ways you can prepare them and they’re delicious. My frittata is a bit different from a traditional one, in that here the egg serves to hold all the scrumptious roasted vegetables together, rather than being the main ingredient. Once you’ve tasted this frittata I think you’ll agree that this is the way it should be!

 

Serves 4

Ingredients

1 small sweet potato, skin on
1 small wedge pumpkin, skin off
1 medium red onion
1 small eggplant
2 large zucchini
1 medium red or yellow capsicum (bell pepper)
1-2 cups mushrooms
1 sweet corn on the cob or small can of kernels
1-2 cups any other green vegetables, eg. Brussels sprouts, broccoli, cauliflower
1 tbsp olive oil
cumin
onion powder
rosemary
thyme
smoked paprika
salt and black pepper
8 large eggs
1/2 cup low fat milk

Instructions

  1. Chop all the vegetables into small chunks, about 1cm each. You don't need to be too fussy, as long as they're all a similar size
  2. Put all the vegetables in a non-stick, deep baking dish. You should have a good pile, nearly to the top of the pan; they'll shrink right down when they're cooked
  3. Drizzle oil over top of vegetables, then sprinkle very generously with herbs and spices and season to taste with salt and pepper
  4. Mix everything thoroughly to ensure all vegetables are covered with herbs, and oil is well distributed from top to bottom of dish
  5. Cover dish with lid or foil, and cook for one hour at 160C/320F, or until all the vegetables are very soft
  6. Turn oven up to 200C/390F. Remove cover from pan and return to oven until vegetables are slightly browned and any excess liquid has evaporated
  7. Turn oven down to 180C/350F
  8. Beat eggs with milk and season to taste
  9. Pour egg mixture over vegetables and return to oven until egg has set and is slightly puffed up and golden brown.

Additional Notes

You can easily adapt this recipe to make more or less servings by adjusting the vegetable and egg quantities. Allow 2 eggs per serve.

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