🫒 Mediterranean · Breakfast · Easy difficulty · Vegetarian
Low-Carb Veggie Frittata
A low carb-friendly breakfast that is naturally gluten-free.
- Prep time
- 10 min
- Cook time
- 25 min
- Total time
- 35 min
- Servings
- 4
- Calories
- 184 kcal
- Protein
- 14 g
- Carbs
- 5 g
- Fat
- 12 g
- Course
- Breakfast
About this Mediterranean breakfast dish
Low-Carb Veggie Frittata is a Mediterranean breakfast built around eggs. It takes about 35 min from start to finish, 10 minutes of prep and 25 minutes of cooking, and serves 4.
Cooking method: breakfast dish. Difficulty is rated easy. Vegetarian, and marked gluten-free in our data.
Good for: low carb, light & low calorie, everyday healthy.
Ingredients
Quantities are for 4 servings. Change the servings in the app to rescale them automatically.
- 8 eggs
- 1 red pepper, diced
- 1 zucchini, grated
- 1 onion, sliced
- 2 tbsp olive oil
- Fresh herbs
Method
Step 1. Heat the oven to 190°C.
- Heat
- Oven to temperature (about 10-15 minutes)
- Look for
- The oil shimmers and flows like water; a drop of water sizzles instantly.
- Why it matters
- Food added to a properly hot pan sears and browns instead of steaming and sticking.
- Avoid
- Adding food to a cold pan: it sticks, turns grey and soaks up oil.
Step 2. Soften the onion, pepper and zucchini in an oven-proof pan for 6 minutes.
- Heat
- Medium to high, stir or flip now and then
- Look for
- Golden-brown edges, a steady sizzle and a toasty smell.
- Why it matters
- Browning (the Maillard reaction) creates deep savoury flavour that boiling cannot.
- Avoid
- Overcrowding the pan: the temperature drops and food steams. Cook in batches.
Step 3. Whisk the eggs with herbs and pour over the vegetables.
- Heat
- Off, no heat
- Look for
- Everything is evenly coated or just combined, with no dry pockets.
- Why it matters
- Mixing spreads salt, fat and flavour through the food so every bite tastes the same.
- Avoid
- Overmixing batters and doughs makes them tough; stop once just combined.
Step 4. Cook on the stove for 2 minutes, then bake for 12 minutes until puffed.
- Heat
- Medium to high, stir or flip now and then
- Look for
- Golden-brown edges, a steady sizzle and a toasty smell.
- Why it matters
- Browning (the Maillard reaction) creates deep savoury flavour that boiling cannot.
- Avoid
- Overcrowding the pan: the temperature drops and food steams. Cook in batches.
Step 5. Slice and serve warm.
- Heat
- Off, no heat yet
- Look for
- Pieces are roughly the same size, so they all finish cooking together.
- Why it matters
- Even pieces cook at the same speed. Prepping everything first (mise en place) stops you scrambling once the pan is hot.
- Avoid
- Cutting pieces of mixed sizes: small ones burn while big ones stay raw.
Chef's tip
Swap starchy sides for extra greens or cauliflower.
Equipment you will need
- Non-stick pan
- Spatula
- Whisk
Nutrition per serving
Estimated per serving: 184 kcal, 14 g protein, 5 g carbohydrate and 12 g fat. Roughly 30% of the energy comes from protein, 11% from carbohydrate and 59% from fat, using standard energy values.
Nutrition values are estimates from typical ingredient profiles. They are not medical data, and brands and portions vary. Consult a doctor or registered dietitian about your diet.
When to cook Low-Carb Veggie Frittata
Substitutions and variations
- Use plant-based milk for a dairy-free option.
- Stir in a handful of spinach or herbs for extra vegetables.
- Cook eggs over lower heat for a softer, creamier texture.
Frequently asked questions about Low-Carb Veggie Frittata
How long does Low-Carb Veggie Frittata take to make?
It takes about 35 min in total: 10 minutes of prep and 25 minutes of cooking. Times are estimates and depend on your stove, pan and how small you cut the ingredients.
How many calories are in one serving?
Each serving has about 184 kcal, with 14 g protein, 5 g carbohydrate and 12 g fat. These are estimates for the recipe's 4 servings.
Is Low-Carb Veggie Frittata gluten-free?
It is marked gluten-free in our data. Still check labels on stock, sauces and spice blends, which can contain gluten.
Is it suitable for vegetarians or vegans?
Yes, it is vegetarian: no meat, poultry or fish.
How difficult is it to cook?
It is an easy recipe with simple steps and minimal timing pressure, so it suits beginners.
Can I make Low-Carb Veggie Frittata ahead or freeze it?
Best eaten fresh, because crisp or fresh textures do not survive storage. Prepare components ahead instead, and store leftovers in airtight containers for up to 2 days.
How many servings does it make?
This recipe makes 4 servings. To change the amount, scale each ingredient in proportion. The interactive app's servings control does this automatically.