Stovetop Veggie Frittata

Eggs are one of the cheapest sources of protein. And they offer a delicious and easy avenue for getting veggies, like in this frittata. Using frozen vegetables saves prep time, too.

Stovetop Veggie Frittata
Photo: Brie Passano
Active Time:
15 mins
Total Time:
20 mins
Nutrition Profile:


  • 1 tablespoon canola oil

  • 2 scallions, green and white parts separated, thinly sliced

  • 1 cup frozen mixed veggies, such as broccoli, cauliflower, and carrots, roughly chopped

  • teaspoon salt

  • 2 large eggs, lightly beaten (see Tips)

  • 2 tablespoons shredded Cheddar cheese

  • ½ whole-wheat English muffin, toasted

  • 1 medium orange, cut into wedges


  1. Heat oil in an 8-inch nonstick skillet over medium-high heat. Add scallion whites, frozen veggies (do not thaw), and salt; cook, stirring occasionally, until lightly browned, 3 to 5 minutes. Stir in scallion greens.

  2. Pour eggs evenly over the vegetables and sprinkle with cheese. Cover tightly with a lid or foil and remove from heat. Let stand until the frittata is set and firm, 4 to 5 minutes.

  3. Serve with English muffin half and orange wedges.


To reduce saturated fat, use a combination of 1 large egg and 2 egg whites. (Reserve egg yolks for other purpose, like breading chicken.)

Nutrition Facts (per serving)

491 Calories
29g Fat
37g Carbs
22g Protein
Nutrition Facts
Servings Per Recipe 1
Serving Size 1 frittata, ½ English muffin + 1 orange
Calories 491
% Daily Value *
Total Carbohydrate 37g 13%
Dietary Fiber 7g 25%
Total Sugars 18g
Protein 22g 44%
Total Fat 29g 37%
Saturated Fat 7g 35%
Cholesterol 387mg 129%
Sodium 669mg 29%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.

Related Articles