The high calorie vegetable frittata can be an easy meal to make because all it takes are some common refrigerator items. This recipe yields around 1200 calories from healthy ingredients! The frittata is mainly egg and can be enjoyed at any time throughout the day.
Pros of a High Calorie Vegetable Frittata
A high calorie vegetable frittata is a great way to use up vegetables that may spoil quickly. It is a good way to add vegetables if you do not eat vegetables that often.
The high calorie vegetable frittata includes a wide variety of nutrients such as: protein from the eggs, fiber, carbohydrates, and plant-based nutrients provided by the vegetables. It is no wonder that this dish is pretty filling!
Let’s take a closer look at the benefits of eggs. They are a great source of omega 3 fatty raise good cholesterol, help maintain eyesight and more!
One slice contains 200 calories and 11.9 grams of protein, this entire high calorie vegetable frittata (6 slices total) has a lot of calories and protein! See the recipe below (at the bottom of this article) for a straightforward and step-by-step method to make your frittata today!
High Calorie Vegetable Frittata Recipe
Now let’s get started with this recipe. All that is required to make this dish are some measuring spoons, a large oven-safe nonstick skillet, an oven, and the ingredients which are found below.
Making sure that all the ingredients are present in your refrigerator and are fresh.
Time for food!
Ingredients for Frittata
The high calorie vegetable frittata uses a wide range of ingredients. If some of your ingredients do not look fresh or are missing from your storage, then you can substitute them for others listed below.
Let’s examine the ingredients more closely:
- 1 tbs. olive oil
- ½ medium onion, chopped.
- 1 small zucchini, sliced.
- 1 cup grape tomatoes, sliced in half
- 2 cups baby spinach
- 6 large eggs
- ½ cup whole milk
- Salt and pepper to taste
- 1 cup grated cheese (cheddar, parmesan, feta, goat cheese, any variety will work)
- Optional: fresh herbs (scallions, basil, etc.)
How to Make High Calorie Vegetable Frittata
First, you preheat the oven to 400 degrees and then you should use a large oven-safe nonstick skillet to heat oil over medium heat. Next, add the onion, zucchini, and tomatoes to the pan and then sauté until they begin to soften. This should take about 5 minutes.
Then, add in the baby spinach and leave it on the heat until it begins to wilt. Grab a small mixing bowl and whisk together eggs, milk, salt, and pepper. Finally, pour the egg mixture into the skillet with the cooked vegetables. You now have the early high calorie vegetable frittata!
Throw some cheese on top and bake the high calorie vegetable frittata in the preheated oven for 10-15 minutes or until the eggs are not runny and the cheese is bubbly. Remove the pan from the oven and allow the frittata to cool at least 5 minutes before slicing it. Top with fresh herbs.
Ensuring High Calorie Ingredients are Used
If you are trying to gain weight or prevent weight loss, it is essential to choose ingredients that are high in calories. Try to avoid low-fat, reduced-fat, or light varieties. This will allow you to consume the highest number of calories possible from this vegetable frittata!
For instance, one way to make sure you are consuming a lot of calories is to analyze the nutrition label. There are 3 parts that you want to pay close attention to: serving size, servings per container, and calories per serving.
Not all products have the same serving size. You can find the serving size on your nutrition facts label. Determining the calories per serving can help you decide how much you want to eat to reach to meet a specific calorie goal.
If you are looking to eat more of a specific vitamin or nutrient, the nutrition facts label may help you figure out how much of that you are eating. Above all, not drinking water before meals can allow you to fill your stomach with more calories.
Variations for Frittata
If you make this dish a lot and are becoming bored with the flavor it is simple to change up the recipe.
If you want to adjust this high calorie vegetable frittata, add some meat or use a different flavor of cheese. Similarly, changing the toppings can make it taste different. Here are some ideas to help you out!
- Cheddar Jack
- Colby Jack
- Changing cheese levels
- Sour cream & chives
- Tomato sauce
A Few Side Dish Ideas
A side salad can add texture and more color to the high calorie vegetable frittata. Salads can help the meal taste fresher and add extra vegetables, therefore you are giving yourself more healthy nutrients to eat up!
A different side dish idea, antipasto, consists of seasoned vegetables with chilled slices of meat. For instance, include olives or pickles with slices of turkey or ham. You can prepare these separately, all together, or come up with your own antipasto combination to try!
You can also pair up your high calorie vegetable frittata with some delicious bread. Almost any type of bread will work nicely with this recipe, for example, some ideas are crunchy bread, garlic bread, bacon and cheese bread, basic white bread, etc. If you are looking for another savory egg recipe, try this recipe from our site.
What Does Storage of the High Calorie Vegetable Frittata Involve?
One person can expect leftovers from this meal because of the large yield. A max of four days locked in an airtight container in the refrigerator is the optimal storage condition for this high calorie vegetable frittata. Therefore, this is a great dish to make ahead and eat throughout the week. Similarly, for other ideas about meal prepping check out this article at The Geriatric Dietitian.
High Calorie Summer Vegetable Frittata
- 1 Tbsp olive oil
- 1/2 medium onion chopped
- 1 small zucchini sliced
- 1 cup grape tomatoes sliced in half
- 2 cups baby spinach
- 6 large eggs
- 1/2 cup whole milk
- salt and pepper to taste
- 1 cup cheese (cheddar, parmesan, feta, goat cheese, any variety) grated
- optional: fresh herbs (scallions, basil, ect)
- Preheat oven to 400°F.
- Heat oil over medium heat in a large oven-safe nonstick skillet.
- Add the onion, zucchini, and tomatoes and sauté until they begin to soften. About 5 minutes.
- Add in the baby spinach until it begins to wilt. Remove from heat.
- In a small mixing bowl, whisk together the eggs, milk, salt, and pepper.
- Pour the egg mixture into the skillet over the cooked vegetables
- Sprinkle with cheese and bake in the preheated oven for 10-15 minutes or until the eggs are set and the cheese is bubbly.
- Carefully remove pan from the oven and allow to cool for at least 5 minutes before slicing.
- Slice and top with fresh herbs.