Cheesy Vegetable Frittata with Creamy Garlic Sauce

Ouadie Rhabbouron

This Cheesy Vegetable Frittata is a savory, protein-packed dish that’s easy to prepare and perfect for breakfast, brunch, or a light dinner. Loaded with fresh vegetables and topped with melted mozzarella, this frittata is baked to golden perfection. The creamy garlic sauce adds a rich, tangy finish, making every bite delicious.

Preparation Time

  • Prep Time: 10 minutes
  • Cook Time: 25 minutes
  • Total Time: 35 minutes

Ingredients

For the Frittata:

  • 6 large eggs
  • ½ cup (120ml) milk
  • ½ teaspoon salt
  • ¼ teaspoon black pepper
  • ½ teaspoon paprika
  • 1 zucchini, grated
  • 1 small onion, finely chopped
  • 1 bell pepper, diced
  • ½ cup (60g) shredded carrots
  • 1 tablespoon olive oil
  • ¾ cup (90g) shredded mozzarella cheese

For the Creamy Garlic Sauce:

  • ½ cup (120g) sour cream
  • 2 tablespoons mayonnaise
  • 1 clove garlic, minced
  • 1 tablespoon fresh parsley, chopped

Directions

  • Prepare the Vegetables:
    • In a skillet over medium heat, heat olive oil and sauté the onion, bell pepper, zucchini, and shredded carrots for 3-4 minutes until slightly softened.
  • Mix the Egg Base:
    • In a mixing bowl, whisk together eggs, milk, salt, black pepper, and paprika.
    • Stir in the sautéed vegetables.
  • Prepare the Dish:
    • Lightly grease a baking dish or oven-safe skillet with vegetable oil.
    • Pour the frittata mixture into the dish and sprinkle the shredded mozzarella evenly over the top.
  • Bake:
    • Preheat the oven to 375°F (190°C).
    • Bake for 20-25 minutes, or until the frittata is set and golden brown on top.
  • Prepare the Sauce:
    • In a small bowl, mix together sour cream, mayonnaise, minced garlic, and chopped parsley until smooth.
  • Serve:
    • Let the frittata cool slightly before slicing.
    • Serve warm, topped with the creamy garlic sauce.

Serving Suggestions

  • Pair with a side of mixed greens or avocado slices.
  • Serve with toasted bread or roasted potatoes.
  • Drizzle with hot sauce or a sprinkle of chili flakes for extra heat.
  • Enjoy with a fresh fruit smoothie or a cup of coffee.

Cooking Tips

  • Use full-fat dairy for a richer, creamier frittata.
  • If you prefer a crispier top, broil the frittata for 2 minutes at the end.
  • To make this dairy-free, use plant-based milk and vegan cheese.
  • Add mushrooms, spinach, or sun-dried tomatoes for extra flavor.

Nutritional Benefits

  • High in protein from eggs and cheese.
  • Loaded with vitamins from fresh vegetables.
  • Healthy fats from olive oil and dairy.
  • Low-carb and gluten-free, making it a balanced meal option.

Dietary Information

  • Vegetarian: Yes
  • Gluten-Free: Yes
  • Dairy-Free: No (can be modified with dairy-free alternatives)
  • Low-Carb: Yes

Nutritional Facts (Per Serving, Approx. 6 Servings)

  • Calories: 210 kcal
  • Carbohydrates: 8g
  • Protein: 14g
  • Fat: 14g
  • Fiber: 2g
  • Sugar: 3g

Storage

 

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