An Easy Vegetarian Fratta Recipes for Quick Healthy Meals

If you’re looking for a simple, wholesome, and delicious vegetarian dish, a fratta is a wonderful choice. This Italian-inspired savory pie combines fresh vegetables, herbs, and eggs to create a satisfying meal that’s perfect for any time of day.

Whether you’re a seasoned vegetarian or just wanting to add more plant-based meals to your routine, this easy vegetarian fratta recipe is a crowd-pleaser. It’s versatile, quick to prepare, and packed with vibrant flavors that will keep you coming back for more.

What makes this fratta extra special is its simplicity—minimal ingredients, straightforward steps, and a comforting texture that’s both fluffy and hearty. Plus, it’s a fantastic way to use up leftover vegetables and cheese, making it both economical and eco-friendly.

Serve it for breakfast, lunch, or dinner, and pair it with a fresh salad or crusty bread for a complete meal. Ready to whip up this tasty vegetarian delight?

Let’s dive into the recipe!

Why You’ll Love This Recipe

This easy vegetarian fratta recipe will become a staple in your kitchen because it:

• Is incredibly versatile: You can customize it with your favorite vegetables and cheeses.
• Comes together quickly: With minimal prep and cook time, it’s perfect for busy weeknights.
• Is nutritious and filling: Packed with protein from eggs and plenty of veggies for vitamins and minerals.
• Can be served warm or cold: Great for leftovers or packed lunches.
• Appeals to all ages: A comforting dish that even picky eaters will enjoy.

Ingredients

• 6 large eggs
• 1 cup whole milk
• 1 cup grated Parmesan cheese
• 1 cup fresh spinach, chopped
• 1 medium red bell pepper, diced
• 1 small zucchini, grated
• 1 small onion, finely chopped
• 2 cloves garlic, minced
• ½ cup crumbled feta cheese
• 2 tablespoons olive oil
• Salt and freshly ground black pepper, to taste
• 1 teaspoon dried oregano
• Fresh basil or parsley for garnish (optional)

Equipment

• Large mixing bowl
• Whisk or fork
• 9-inch oven-safe skillet or pie dish
• Grater (for zucchini and cheese)
• Cutting board and knife
• Measuring cups and spoons
• Oven

Instructions

1. Preheat your oven to 375°F (190°C). Grease your skillet or pie dish lightly with olive oil to prevent sticking.
2. Sauté the vegetables: In your skillet, heat 2 tablespoons of olive oil over medium heat. Add the chopped onion and minced garlic, cooking until translucent and fragrant, about 3-4 minutes.
3. Add the red bell pepper and grated zucchini: Cook for another 5 minutes, stirring occasionally, until the vegetables are tender. Stir in the chopped spinach and cook for an additional 1-2 minutes until wilted. Remove from heat.
4. Prepare the egg mixture: In a large mixing bowl, whisk together the eggs, whole milk, grated Parmesan cheese, dried oregano, salt, and pepper until well combined.
5. Combine everything: Add the sautéed vegetables and crumbled feta cheese to the egg mixture. Stir gently until evenly distributed.
6. Pour the mixture back into the skillet or pie dish: Spread it out evenly. Place the dish in the preheated oven.
7. Bake for 30-35 minutes: The fratta is done when the edges are golden brown and the center is set but still slightly jiggly. To check, insert a toothpick in the center; it should come out clean or with a few moist crumbs.
8. Cool and serve: Let the fratta cool for about 5-10 minutes before slicing. Garnish with fresh basil or parsley if desired.

Tips & Variations

“For a gluten-free version, simply avoid adding any breadcrumbs or crust. This recipe is naturally gluten-free!”

• Change up the veggies: Try mushrooms, cherry tomatoes, kale, or broccoli for different flavors and textures.
• Use different cheeses: Swap feta for goat cheese, mozzarella, or even a sharp cheddar for a twist.
• Add herbs and spices: Fresh thyme, rosemary, or a pinch of red pepper flakes can add extra depth.
• Make it vegan: Substitute eggs with a chickpea flour batter and use dairy-free cheese alternatives.
• Prepare ahead: Fratta tastes great cold and reheats well, making it perfect for meal prep.

Nutrition Facts

Serving Suggestions

This vegetarian fratta pairs beautifully with light, fresh sides. Consider serving it with a crisp green salad dressed in lemon vinaigrette or a vibrant tomato and cucumber salad for a refreshing contrast.

Crusty artisan bread or garlic bread is a wonderful accompaniment if you want something more filling.

For brunch, try it alongside a fruit salad or with a dollop of Greek yogurt to add creaminess. Leftovers can be sliced and served cold with a side of pickled vegetables or a simple soup for an easy lunch option.

Looking for more delicious vegetarian recipes? You might enjoy our Zucchini Peppers Onions Tomatoes Recipe or explore the 50 Cupcake Recipes for sweet treats.

For a hearty vegetarian breakfast, check out our Breakfast Wellington Recipe.

Conclusion

The easy vegetarian fratta recipe is a delightful and nourishing dish that fits perfectly into any meal plan. Its combination of fresh vegetables, cheese, and eggs creates a harmonious blend of flavors and textures that will satisfy vegetarians and omnivores alike.

The recipe’s flexibility allows you to tailor it to your pantry’s contents or your personal preferences, making it a reliable go-to for quick, wholesome meals.

Whether you’re cooking for yourself, family, or guests, this fratta is sure to impress without requiring hours in the kitchen. Plus, it reheats well, so you can enjoy the leftovers throughout the week.

Give this recipe a try, and discover how easy it is to enjoy a comforting vegetarian meal that’s both delicious and nutritious!

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