Italian · breakfast, lunch
Roasted Vegetable Frittata
Video by Clean & Delicious on YouTube · Open on YouTube
- Low carb (7 g net carbs) but not keto: 59% of the energy is from fat, and keto meals get about 60% or more
- Vegetarian
- Gluten-free ingredients
- Nut-free
Contains: Egg, Milk. Check labels on stock, sauces and spice mixes.
A dozen eggs and plenty of roasted peppers, zucchini and onion give a good source of protein (about 16 g a serve) and most of a day's vitamin C, in a low-carb dish that is good hot, cold or packed for lunch.
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Ingredients 12
Method
Tap a time to watch that step in the video.
- Heat the oven to 220 °C (425 °F). Toss the onion, peppers, zucchini and garlic with the oil, salt and pepper. 0:35
- Spread on a lined tray and roast 30 minutes, turning halfway, until tender and golden at the edges. Let them cool a little. You want about 3 cups of roasted vegetables. 1:41
- Whisk the eggs with the milk and a pinch of salt and pepper, then stir in the vegetables. 2:13
- Pour into a greased 23 × 33 cm (9 × 13 inch) dish, dot with the goat cheese (or sliced Kalamata olives) and scatter the spring onions over. 3:00
- Bake at 180 °C (350 °F) for 20–30 minutes (ovens vary), until puffed and just set in the centre. Cool a little, then cut into squares. 3:35
Tip. Use any vegetables, including leftovers. Keeps 5 days in the fridge; serve with a rocket salad for a light dinner.
The method is a summary in our words — the video shows every step.
One serve gives you 1 of 6
Where the energy comes from one serve
- Net carbs 12%
- Protein 27%
- Fat 61%
Low carb: under 26% of the energy is from carbs.
Vitamins & minerals % of a day, one serve · tap for more
Vitamin C High84%
76 mg a serve, mostly from bell peppers (84%). An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.
Selenium High58%
32 µg a serve, mostly from eggs (97%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.
Vitamin B12 High49%
1.2 µg a serve, mostly from eggs (94%). Keeps nerves and blood cells healthy. Found almost only in animal foods and fortified foods (some plant milks, nutritional yeast), so vegans need a reliable source.
Vitamin A High30%
272 µg a serve, mostly from eggs (55%). Keeps eyes, skin and the immune system healthy. Orange vegetables and dark greens give beta-carotene, which the body turns into vitamin A.
Vitamin B6 High25%
0.4 mg a serve, mostly from bell peppers (35%). Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.
Folate High22%
88 µg a serve, mostly from eggs (50%). Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.
Zinc Source15%
1.6 mg a serve, mostly from eggs (68%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.
Vitamin E Source15%
2.2 mg a serve, mostly from eggs (45%). An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.
Vitamin K Source12%
14 µg a serve, mostly from spring onions (61%). Needed for blood clotting and bones. Leafy greens and herbs are very rich in it. If you take warfarin, keep your intake steady and talk to your doctor.
Iron Source11%
1.9 mg a serve, mostly from eggs (63%). Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.
Vitamin D Source11%
2.3 µg a serve, mostly from eggs (97%). Helps you absorb calcium for bones and supports muscles. Few foods have much — oily fish, eggs, UV-exposed mushrooms, fortified milks. Sunlight is the main source.
Show the other 4
Potassium9%
430 mg a serve, mostly from zucchini (30%). Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.
Omega-39%
0.2 g a serve, mostly from eggs (46%). Omega-3 fats support the heart and brain. Oily fish give EPA and DHA; walnuts, flax, chia and canola give ALA, which the body converts only a little.
Calcium7%
97 mg a serve, mostly from eggs (51%). Builds bones and teeth and helps muscles and nerves work. Dairy, calcium-set tofu, sardines with their bones and some greens supply it.
Magnesium7%
31 mg a serve, mostly from eggs (32%). Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.
Estimated from the ingredient list with USDA FoodData Central values; % of a day uses the food-label daily values. How this works
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Recipe and video by Clean & Delicious; the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.