Spring Veggie Frittata

Spring has sprung, and with it comes a bounty of vibrant, fresh vegetables just begging to be showcased in a delicious and wholesome dish. My family and I absolutely adore frittatas – they’re incredibly versatile, easy to throw together, and a fantastic way to use up leftover veggies. This Spring Veggie Frittata has quickly become a weekend brunch staple in our home. The combination of tender asparagus, sweet peas, earthy spinach, and bright herbs baked into a fluffy egg base is simply divine. Even my pickiest eater devours a slice (or two!), and I love knowing they’re starting their day with a protein-packed, veggie-loaded meal. This recipe is not just about taste; it’s about celebrating the season and bringing a little bit of sunshine to your plate. Whether you’re hosting a spring brunch, looking for a light lunch option, or a quick and healthy weeknight dinner, this Spring Veggie Frittata is guaranteed to be a crowd-pleaser. Get ready to embrace the flavors of spring in every bite!

Ingredients

• Eggs: 10 large eggs, the base of our frittata, providing protein and structure. Choose free-range eggs for richer flavor and color.
• Milk or Cream: ½ cup milk or heavy cream, adds moisture and richness to the frittata. Milk will result in a lighter texture, while cream will create a richer, more decadent frittata. You can use dairy or non-dairy alternatives like almond milk or oat milk depending on your dietary preferences.
• Asparagus: 1 bunch (about 1 pound), trimmed and cut into 1-inch pieces. Asparagus brings a delicate, slightly grassy flavor and a tender bite that perfectly embodies spring. Look for firm, bright green stalks with tightly closed tips.
• Peas: 1 cup fresh or frozen peas. Sweet and vibrant, peas add a pop of sweetness and a lovely texture contrast. If using frozen peas, no need to thaw them beforehand.
• Spinach: 5 ounces fresh spinach, roughly chopped. Spinach adds a mild, earthy flavor and is packed with nutrients. Baby spinach is a great choice as it’s tender and cooks down quickly.
• Red Onion: ½ medium red onion, thinly sliced. Red onion provides a slightly pungent and sweet flavor that complements the spring vegetables. You can substitute with shallots or yellow onion for a milder flavor.
• Garlic: 2 cloves garlic, minced. Garlic adds a savory depth and aromatic warmth to the frittata. Freshly minced garlic is always best for flavor.
• Fresh Herbs: ¼ cup chopped fresh herbs (such as parsley, chives, dill, or tarragon). A mix of fresh herbs elevates the flavor profile, adding brightness and freshness. Choose herbs that you enjoy and have readily available. Parsley and chives are classic choices for a spring frittata.
• Cheese: ½ cup grated cheese (such as Gruyere, Parmesan, cheddar, or feta). Cheese adds flavor, richness, and a lovely melt to the frittata. Gruyere offers a nutty and slightly sweet flavor, Parmesan adds a salty and umami note, cheddar provides a classic cheesy taste, and feta brings a salty and tangy element. Choose your favorite or a combination!
• Olive Oil: 2 tablespoons olive oil. Used for sautéing the vegetables and greasing the baking dish. Olive oil adds a healthy fat and enhances the flavor of the vegetables.
• Salt and Black Pepper: To taste. Essential seasonings to enhance all the flavors in the frittata. Use sea salt or kosher salt for best results. Freshly ground black pepper is always preferred for its aromatic quality.

Instructions

1. Preheat the Oven and Prepare Baking Dish: Preheat your oven to 375°F (190°C). Lightly grease a 9×13 inch baking dish or a 10-inch oven-safe skillet with olive oil. This prevents the frittata from sticking and ensures easy removal after baking. If using a skillet, make sure it is oven-safe, particularly if it has a plastic handle.
2. Sauté the Aromatics and Asparagus: Heat 1 tablespoon of olive oil in a large skillet over medium heat. Add the sliced red onion and cook until softened and translucent, about 3-5 minutes. This step mellows out the onion’s sharpness and brings out its sweetness. Add the minced garlic and cook for another minute until fragrant, being careful not to burn the garlic. Burnt garlic can become bitter. Next, add the asparagus pieces to the skillet and sauté for 5-7 minutes, or until they are tender-crisp and bright green. Cooking the asparagus slightly before baking ensures it’s perfectly tender in the finished frittata and not too crunchy.
3. Wilt the Spinach and Add Peas: Add the chopped spinach to the skillet with the asparagus mixture. Cook, stirring occasionally, until the spinach wilts down completely, which should take about 2-3 minutes. Spinach cooks down significantly, so don’t worry if it seems like a lot at first. Once the spinach is wilted, add the peas to the skillet and cook for another 2 minutes, just until they are heated through. If using frozen peas, they will thaw and heat up quickly. Overcooking peas can make them mushy, so just a brief heating is sufficient.
4. Whisk the Eggs and Dairy: In a large bowl, whisk together the eggs, milk or cream, salt, and black pepper until well combined and slightly frothy. Whisking incorporates air into the eggs, which contributes to a lighter and fluffier frittata texture. Season generously with salt and pepper at this stage, as this will flavor the entire frittata. Taste the egg mixture and adjust seasoning if needed.
5. Combine Vegetables, Herbs, and Cheese: Remove the skillet from the heat and let the vegetables cool slightly for a minute or two. This prevents the hot vegetables from partially cooking the eggs when they are combined. Stir the sautéed vegetables, chopped fresh herbs, and grated cheese into the whisked egg mixture. Make sure everything is evenly distributed throughout the egg mixture. Reserve a little cheese to sprinkle on top if desired for extra visual appeal and cheesy crust.
6. Pour into Baking Dish and Bake: Pour the egg and vegetable mixture into the prepared baking dish or oven-safe skillet, spreading it out evenly. If you reserved extra cheese, sprinkle it evenly over the top of the frittata.
7. Bake Until Set: Bake in the preheated oven for 25-30 minutes, or until the frittata is set and lightly golden brown on top. A frittata is set when the center is no longer jiggly and a knife inserted into the center comes out clean. The baking time may vary slightly depending on your oven and the depth of your baking dish. Keep an eye on it towards the end of the baking time to prevent overbrowning.
8. Rest and Serve: Once baked, remove the frittata from the oven and let it rest for 5-10 minutes before slicing and serving. Resting allows the frittata to set further and makes it easier to slice. This is also a good time for the internal temperature to even out. Cut the frittata into squares or wedges and serve warm or at room temperature.

Nutrition Facts

(Per Serving, approximately 1/8 of the frittata)

• Servings: 8
• Calories: Approximately 250-300 kcal (This can vary slightly depending on cheese and dairy used)
• Protein: 15-20g

Note: These values are estimates and can vary based on specific ingredients used and portion sizes. For precise nutritional information, use a nutrition calculator with the exact brands and quantities of ingredients.

Preparation Time

• Prep Time: 20 minutes (Includes chopping vegetables, whisking eggs, and preheating oven)
  • This involves the active time spent preparing the ingredients. Efficient chopping and organization can help reduce prep time.
• Cook Time: 30 minutes (Baking time in the oven)
  • This is the passive time where the frittata is baking in the oven.
• Total Time: 50 minutes
  • From start to finish, you can have a delicious and healthy Spring Veggie Frittata ready in under an hour. This makes it a great option for a relatively quick meal, especially considering it can serve multiple people.

How to Serve

This Spring Veggie Frittata is incredibly versatile and can be enjoyed in various ways for different meals and occasions. Here are some serving suggestions:

• Breakfast or Brunch:
  • Warm Slices: Serve warm slices of frittata as the main course for a delightful breakfast or brunch. It’s satisfying and packed with nutrients to start the day right.
  • Alongside Toast or Muffins: Pair with whole-wheat toast, English muffins, or croissants for a more substantial meal. Consider adding a spread like avocado or jam to your toast.
  • Fresh Fruit Salad: Complement the savory frittata with a refreshing fruit salad featuring seasonal spring fruits like berries, melon, or citrus.
  • Yogurt and Granola: Offer a side of yogurt with granola for a lighter, yet still satisfying, breakfast spread.
• Lunch:
  • Light Lunch with Salad: Serve a slice of frittata with a simple green salad dressed with a light vinaigrette for a healthy and satisfying lunch. Arugula, spinach, or mixed greens would pair well.
  • Frittata Sandwich: Get creative and make a frittata sandwich! Slice the frittata into squares and use them as fillings for sandwiches or wraps with whole-wheat bread, pita bread, or tortillas. Add hummus, pesto, or other spreads and extra veggies for a complete meal.
  • Soup and Frittata Combo: Pair with a light soup like tomato soup, vegetable soup, or a chilled cucumber soup for a balanced and comforting lunch.
• Dinner:
  • Light Dinner Main Course: Serve the frittata as a light and healthy dinner option. It’s perfect for weeknights when you want something quick and nutritious.
  • Roasted Vegetables Side: Serve alongside roasted vegetables like potatoes, sweet potatoes, broccoli, or carrots for a heartier dinner. The roasted vegetables add warmth and depth of flavor.
  • Side Salad and Bread: Keep it simple with a side salad and crusty bread for a satisfying and easy dinner.
  • Wine Pairing: For a more sophisticated dinner, consider pairing the frittata with a crisp white wine like Sauvignon Blanc or Pinot Grigio, which complement the fresh spring flavors.
• Potlucks and Picnics:
  • Portable Dish: Frittatas are excellent for potlucks and picnics as they are easy to transport and can be served at room temperature.
  • Make-Ahead Option: You can make the frittata ahead of time and bring it to your event, saving time and effort on the day of.
  • Cut into Squares or Wedges: Cut the frittata into bite-sized squares or wedges for easy serving and handling at gatherings.

Additional Tips for the Perfect Spring Veggie Frittata

1. Don’t Overcook the Vegetables: Sauté the vegetables until they are tender-crisp, not mushy. Overcooked vegetables can become watery and detract from the texture of the frittata. You want them to retain some bite and vibrant color.
2. Use Fresh, Seasonal Vegetables: Embrace the flavors of spring by using the freshest seasonal vegetables available. Asparagus, peas, spinach, and other spring veggies like ramps, fiddleheads (if you can find them and know how to prepare them properly), or spring onions will be at their peak flavor and nutritional value.
3. Customize Your Vegetables: Feel free to customize the vegetable combination based on your preferences and what you have on hand. Other great spring vegetables to include are zucchini, bell peppers, mushrooms, or artichoke hearts (canned or frozen, thawed and drained). Get creative and experiment with different combinations!
4. Don’t Overfill the Baking Dish: Avoid overfilling the baking dish with vegetables. Too many vegetables can make the frittata dense and prevent the eggs from cooking evenly. Aim for a good balance between eggs and vegetables, ensuring the eggs are still the primary component.
5. Season Generously: Season the egg mixture and vegetables adequately with salt and pepper. Seasoning is crucial for bringing out the flavors of all the ingredients. Taste and adjust seasoning as needed before baking.
6. Use Quality Cheese: Choose a good quality cheese that you enjoy. The cheese adds significant flavor and richness to the frittata. Consider using a blend of cheeses for more complex flavor profiles. Experiment with different types like goat cheese, mozzarella, or provolone.
7. Don’t Overbake: Bake the frittata until it is just set and lightly golden brown. Overbaking can make it dry and rubbery. Keep an eye on it towards the end of the baking time and remove it from the oven as soon as it’s set. Slight jiggle in the very center is okay as it will continue to set as it rests.
8. Let it Rest Before Slicing: Allow the frittata to rest for 5-10 minutes after baking before slicing. This allows it to set further, making it easier to slice neatly and preventing it from falling apart. Resting also helps to distribute the moisture evenly throughout the frittata.

Frequently Asked Questions (FAQ) about Spring Veggie Frittata

Q1: Can I make this frittata ahead of time?

A: Yes, absolutely! Frittatas are excellent make-ahead dishes. You can bake the frittata completely and store it in the refrigerator for up to 3 days. Reheat slices gently in the microwave, oven, or eat it cold or at room temperature. It’s a perfect option for meal prep or for making ahead for brunch or potlucks. The flavors often meld together even better after a day or two.

Q2: Can I freeze a frittata?

A: Yes, you can freeze frittata, although the texture may change slightly upon thawing. To freeze, let the frittata cool completely, then cut it into individual portions. Wrap each portion tightly in plastic wrap and then in foil or place in freezer-safe bags. Freeze for up to 2-3 months. To thaw, transfer to the refrigerator overnight or reheat directly from frozen in the oven or microwave. Reheating from frozen may result in a slightly drier texture compared to freshly baked frittata.

Q3: Can I use different vegetables in this frittata?

A: Definitely! One of the best things about frittatas is their versatility. Feel free to substitute or add other vegetables based on your preferences and what’s in season. Broccoli florets, bell peppers, mushrooms, zucchini, cherry tomatoes, caramelized onions, or roasted root vegetables would all be delicious additions. Just ensure that any hard vegetables are cooked until tender-crisp before adding them to the egg mixture.

Q4: Can I make this frittata dairy-free or vegan?

A: Yes, with some modifications. To make it dairy-free, substitute the milk or cream with a plant-based milk like almond milk, oat milk, or soy milk. For cheese, you can use a dairy-free cheese alternative or nutritional yeast for a cheesy flavor. To make it vegan, you’ll need to replace the eggs. Vegan egg substitutes like tofu scramble or commercially available egg replacers can be used, though the texture and flavor will be different from a traditional egg frittata. A chickpea flour frittata (socca) base could also be a vegan option.

Q5: How do I prevent my frittata from sticking to the pan?

A: To prevent sticking, make sure to grease your baking dish or skillet thoroughly with olive oil or cooking spray before pouring in the egg mixture. You can also line the baking dish with parchment paper, leaving an overhang to easily lift the frittata out. Using a non-stick oven-safe skillet or a well-seasoned cast iron skillet also helps to prevent sticking.

Q6: My frittata is watery, what did I do wrong?

A: A watery frittata can be caused by a few things:
* Overcooked Vegetables: Vegetables that are not properly sautéed or are overcooked can release excess moisture during baking. Make sure to sauté vegetables until tender-crisp, but not mushy.
* Too Many Vegetables: Overfilling the frittata with vegetables can also lead to excess moisture. Maintain a good egg-to-vegetable ratio.
* Not Enough Baking Time: If the frittata is underbaked, it may be watery in the center. Ensure you bake it until the center is set and no longer jiggly.
* Type of Vegetables: Some vegetables, like zucchini or mushrooms, naturally release more water. If using these, consider sautéing them for a longer time to reduce moisture before adding them to the frittata.

Q7: Can I add meat to this frittata?

A: Yes, you can definitely add meat to this frittata to make it non-vegetarian. Cooked and crumbled bacon, sausage, ham, or shredded chicken would all be delicious additions. Cook the meat separately and add it to the vegetable mixture before pouring in the eggs. Consider the flavor profile of the meat and choose vegetables and herbs that complement it.

Q8: What’s the best way to reheat frittata?

A: The best way to reheat frittata is in the oven or microwave.
* Oven: Preheat your oven to 350°F (175°C). Place slices of frittata in an oven-safe dish and reheat for 10-15 minutes, or until heated through. This method helps maintain the texture.
* Microwave: Microwave individual slices on medium power for 1-2 minutes, or until heated through. Microwaving is quicker but may slightly alter the texture, making it a bit softer.
* Skillet: You can also reheat slices in a skillet over medium-low heat with a little bit of oil or butter, covered, until warmed through. This can help crisp up the bottom slightly.
* Cold or Room Temperature: Frittata is also delicious cold or at room temperature, making it perfect for picnics, lunchboxes, or quick snacks.

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