Do you have a bunch of veggies in the fridge? Make a delicious and colorful vegetable frittata with farm fresh eggs and a sprinkle of parmesan cheese as a low-carb breakfast option.

Ingredients

asparagus, chopped
fingerling potatoes, chopped
purple onion, diced
red pepper, chopped
minced garlic
EVOO
Almond Breeze Almond milk Original Unsweetened
eggs
parmesan to taste
salt and pepper to taste

Frittata, Frittata, Frittata. Try saying that 3 times fast!

Does anyone else misspell frittata every single time? I keep doubling the last t instead of the first! GAH. That honestly makes sense for me because I literally can’t spell, so of course that happens. On the topic of spelling, my full name is Leanne, but I spell Lee with a double e instead of an ea. I have no idea whether I picked that spelling or if my parents did. Either way- I’m blaming them for my ongoing spelling problem.

JK. Love you mom and dad!

Low-carb lovers, this recipe is for you!

Why you’ll love this low-carb vegetable frittata!

My partner and I made this low-carb vegetable frittata for breakfast this morning, and it was gone so quickly I had to prepare another one immediately. He was literally wiping the last bits from the skillet. That’s how we knew this recipe was a keeper. 🥚🍳

What makes this frittata stand out is the balance. Eggs and vegetables make it more filling than a typical egg dish, adding protein and nutrients so it actually serves as a complete breakfast, not just a side. The cheese gives it a rich, savory flavor, while fresh spinach and bell peppers add color and texture.

We consider this a base recipe for a low-carb breakfast frittata you can easily modify. Try mushrooms, zucchini, broccoli, bacon, feta, or red onion. Just keep the eggs, cheese, and cream ratio for that perfect fluffy texture every time. 🥄

P.S. If you prefer a simple egg dish, try our basic cheese frittata. For a dairy-free option, see our vegetable and egg white frittata.

Lee Harsh

How gorgeous are these eggs ^^? Farm fresh and just bootyful!

veggies? Taste the rainbow.

When I cook frittatas, I usually pan fry my veggies for a short time, so they turn slightly precooked before they bake with the egg mixture. I also make sure the skillet I use has a metal handle and NO rubber on it, so I can pop everything straight into the oven and only dirty one thing.

Tips

Veg choice: use low-carb veggies like spinach, mushrooms, zucchini, bell pepper, asparagus, broccoli (avoid lots of potato/corn)
Reduce moisture: sauté watery vegetables first (mushrooms, zucchini, spinach) until liquid cooks off—prevents a soggy frittata
Cut evenly: chop vegetables similar size so they cook at the same rate
Egg-to-dairy ratio: add a small splash of milk/cream (or cottage cheese/Greek yogurt) for a softer texture without many carbs
Season the eggs: salt + pepper in the egg mix before pouring so flavor is even
Cheese: use flavorful cheese (feta, goat cheese, sharp cheddar, parmesan) so you can use less
Pan: use an oven-safe nonstick or well-seasoned skillet; lightly oil to prevent sticking
Cook method: start on the stovetop to set the edges, then finish in the oven (about 190–200°C / 375–400°F)
Don’t overbake: pull it when the center is just set (it will keep cooking as it rests)
Rest time: rest 5–10 minutes before slicing—cleaner slices and better texture
Add-ins timing: stir in delicate herbs (basil, parsley, chives) at the end or as garnish
Storage: cool fully, refrigerate 3–4 days; reheat gently so it stays tender (or eat cold)

You know me and cleaning. We don’t get along.

For the egg mixture, I prefer using Almond Breeze Original to fluff things up. The egg + almond milk combo works perfectly every time! You can add some parmesan cheese on top, if you want. If you’re paleo or anti-cheese (boo!), just skip it.

FAQ

Is a vegetable frittata keto/low-carb friendly?

Usually yes—eggs are naturally low-carb. The main carbs come from starchy vegetables (potatoes, sweet potatoes) and milk. For a keto-leaning version, use non-starchy veggies (spinach, mushrooms, zucchini, peppers) and limit onions.

Why is my frittata watery or soggy?

This typically happens when vegetables release moisture while baking. Fix it by pre-cooking veggies (sauté/roast), draining excess liquid (especially spinach), and avoiding overloading the pan with high-water vegetables.

Do I have to bake a frittata, or can I make it on the stovetop?

You can do either. Many people start on the stovetop to set the bottom, then finish in the oven for even cooking. If staying stovetop-only, cook low and covered until the center is set.

What are the best low-carb vegetables for a frittata?

Great options include spinach, kale, mushrooms, zucchini, bell peppers, broccoli, asparagus, and tomatoes (in moderation). For extra flavor with minimal carbs, add herbs, garlic, or green onions.

Can I make a low-carb frittata ahead of time and reheat it?

Yes. Store in the fridge 3–4 days. Reheat gently in the oven or a skillet for best texture. Microwaving works, but it can make the eggs a bit rubbery—short bursts help.

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