Bunter Gemüse-Ei-Auflauf

This Vegetable Frittata is a vibrant and nutritious egg dish that brings a burst of color to any meal. Packed with seasonal vegetables and topped with creamy melted cheese, it is the perfect solution for a hearty breakfast, an elegant brunch, or even a light, wholesome dinner.

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The beauty of a frittata lies in its simplicity and flexibility. It is an excellent way to use up whatever vegetables you have in your fridge, resulting in a unique and flavor-packed dish every time you make it. This Italian-inspired recipe ensures a fluffy texture and a satisfying protein-rich meal.

Ingredients

• 1 cup broccoli florets, chopped
• 1 red bell pepper, diced
• 1 small zucchini, sliced
• 1/2 cup cherry tomatoes, halved
• 1 small red onion, thinly sliced
• 6 large eggs
• 1/4 cup whole milk (or dairy-free alternative)
• 1 cup shredded cheddar cheese (or feta/goat cheese)
• 2 tbsp fresh parsley, chopped (or 1 tsp dried)
• 1/2 tsp salt
• 1/4 tsp black pepper
• 1/4 tsp dried oregano
• 2 tbsp olive oil

Instructions

Step 1

Preheat oven to 375°F (190°C).

Step 2

Heat olive oil in a 10-inch oven-safe skillet over medium heat. Add broccoli, bell pepper, zucchini, and onion. Sauté 4–5 minutes until softened.

Step 3

Stir in cherry tomatoes and cook 1 more minute.

Step 4

In a large bowl, whisk eggs, milk, salt, pepper, oregano, and parsley until well combined.

Step 5

Pour the egg mixture evenly over the sautéed vegetables in the skillet. Sprinkle cheese evenly over the top.

Step 6

Cook on the stovetop for 2–3 minutes until edges begin to set.

Step 7

Transfer skillet to the oven and bake 15–18 minutes, or until the center is set and slightly golden.

Step 8

Let cool for 5 minutes before slicing. Serve warm or at room temperature.

Zusatztipps für die Zubereitung

Using a high-quality 10-inch oven-safe skillet is essential for a smooth transition from stovetop to oven. Be sure to whisk the eggs and milk thoroughly to incorporate air, which helps the frittata achieve a light and fluffy consistency.

Varianten und Anpassungen

This recipe is highly customizable; you can swap the broccoli for spinach, mushrooms, or asparagus depending on what is in season. For a dairy-free version, use a plant-based milk and omit the cheese or use a vegan cheese alternative. Always check cheese labels for potential allergens like lactose.

Serviervorschläge

Serve the frittata warm alongside a crisp green salad or with a slice of crusty artisan bread. For a sophisticated touch, pair this dish with a light Sauvignon Blanc. Each serving contains approximately 260 calories, 17g of fat, and 16g of protein.

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Whether you enjoy it immediately or save slices for meal prep throughout the week, this Vegetable Frittata is a reliable and delicious staple for any kitchen. Enjoy your healthy, homemade meal!

Rezept-Fragen & Antworten

→ Welches Gemüse eignet sich am besten?

Broccoli, Paprika, Zucchini und Kirschtomaten harmonieren hervorragend. Saisonale Alternativen wie Spinat, Champignons oder Spargel lassen sich ebenfalls wunderbar verwenden.

→ Kann ich den Auflauf lactosefrei zubereiten?

Ja, verwenden Sie lactosefreie Milch und Käse oder pflanzliche Alternativen. Der Geschmack bleibt ebenso cremig und lecker.

→ Wie lange bleibt der Auflauf frisch?

Im Kühlschrank hält sich der Auflauf bis zu 3 Tage. Er kann auch hervorragend vorgekocht und portionsweise eingefroren werden.

→ Welche Beiladen passen dazu?

Ein frischer grüner Salat oder knuspriges Brot ergänzen den Auflauf perfekt. Als leichtes Gericht ist er jedoch auch für sich allein sehr sättigend.

→ Welcher Wein passt dazu?

Ein leichter Sauvignon Blanc oder ein trockener Weißwein ergänzen die herzhaften Aromen wunderbar.