• 3 spring onions, sliced or
  • ½ small onion, chopped
  • 3 cups vegetables: capsicum, sweetcorn, tomato and broccoli, chopped (see tip below)
  • 2 tablespoons parsley, chopped
  • 1-2 teaspoons of oil
  • 7 large eggs, beaten
  • ¼ cup low or reduced-fat milk
  • ¼ cup low or reduced-fat cheese


  1. Preheat the oven to 190°C.
  2. Mix the cooked vegetables with the spring onions and parsley. Brush the inside of an oven proof pan with the minimum amount of oil. Place the vegetable mixture into the pan.
  3. In a large jug, whisk the eggs with the milk. Pour the egg mixture evenly over the vegetables leaving space at the top of the pan so the mixture does not spill over.
  4. Sprinkle the frittata with a little cheese. Bake in the preheated oven for 15-20 minutes or until just firm and golden brown. Avoid overcooking or you will end up with a rubbery frittata.
  5. Allow to cool slightly before removing from the pan using a blunt knife. Cut the frittata into slices and serve. If not using at once, store in an airtight container in the refrigerator for 1-2 days.

Tip: Cook chopped vegies in microwave oven until just tender.

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