This healthy air fryer frittata recipe is loaded with herbs and vegetables and is perfect to prep ahead. Cottage cheese gives the frittata a protein boost and I love to eat a slice of this on a wholewheat bun. This healthy and delicious breakfast or lunch is high protein, low carb and packed with nutrient-dense vegetables.
The best part about this healthy air fryer frittata with vegetables recipe is you can adapt it to whatever vegetables you have on hand. Mushrooms, zucchini, asparagus, green onions, spinach, cherry tomatoes, and broccoli florets work well here too.
Chop the fresh vegetables into small pieces if you are not cooking them before (as I have done). Alternatively, stir fry whatever you have available and add them to the egg mix. Replace the egg whites with 3 large whole eggs if you prefer.
I made this in the Vortex Plus with ClearCook technology which is great because you can see how the food is browning inside.
Breakfast is the most important meal of the day and I like to keep mine savoury and protein-packed. This air fryer breakfast frittata recipe is a great option.
What is a Frittata?
A frittata is an Italian-style dish that resembles an omelette or a crustless quiche. It is a versatile dish that can be enjoyed for breakfast, brunch, or even as a light dinner.
Frittatas are known for their simplicity and the ability to incorporate various ingredients, making them a great way to use up leftover vegetables, meats, and cheeses.
They are typically cooked in a skillet on the stovetop and finished under the broiler. However, with the advent of air fryers, making a frittata has become even easier and quicker.
Health benefits of eggs:
Eggs offer a host of health benefits that make them a valuable addition to any diet. Packed with high-quality protein, eggs provide essential amino acids for muscle development and repair.
They are rich in vitamins such as B12, riboflavin, and folate, which support energy metabolism, cell function, and red blood cell formation.
Additionally, eggs are an excellent source of choline, a nutrient crucial for brain health and development.
The presence of lutein and zeaxanthin in eggs contributes to eye health by reducing the risk of age-related macular degeneration.
Contrary to past concerns, moderate egg consumption does not significantly impact cholesterol levels for most people and can even promote a healthy balance of HDL and LDL cholesterol.
How to make air fryer Frittata with vegetables
Cooking a frittata in an air fryer is a convenient and efficient method. Here’s a general guideline on how to make a breakfast frittata in an air fryer:
- Preparing the Ingredients: Start by gathering your favourite vegetables such as bell peppers, onions, mushrooms, spinach, or any other vegetables you prefer. Chop them into small, bite-sized pieces and keep them raw or sauté them lightly until they are tender. You can also use leftover cooked vegetables.
- Beating the Eggs: In a bowl, whisk together eggs, eggs white (if you are using), cottage cheese, salt, pepper, and any herbs or spices you like. You can customize the flavour by adding ingredients such as grated cheese, diced ham, or cooked bacon.
- Combining the Ingredients: Line a small baking tin that fits into your air fryer basket with parchment paper and give it a good spray on all sides with cooking spray. It’s important to do this otherwise the egg mixture will stick to the paper.
- Add the raw or sautéed vegetables, and chopped herbs to the egg mixture and pour this into the lined tin.
- Air Frying Process: Set the air fryer to the appropriate temperature and cooking time as mentioned in my recipe. Generally, cooking a frittata in an air fryer takes around 25-28 minutes depending on the size of the pan.
- Checking for Doneness: To check if the frittata is done, insert a toothpick or a knife into the centre. If it comes out clean, without any raw egg mixture, it is ready.
- Allow the frittata to rest in the air fryer for 5 minutes after the cooking time to allow it to set and stay warm. See my full recipe in the recipe card below.
What vegetables can you use in a frittata?
One of the beauties of making a frittata is the ability to incorporate a wide variety of vegetables. The choice is entirely up to your personal preference. Some popular options include:
- Bell Peppers: Red, yellow, or green bell peppers add a burst of colour and sweetness to the frittata.
- Onions: Whether you prefer white onions, red onions, or shallots, they add so much flavour to the dish.
- Spinach: Packed with nutrients, spinach wilts nicely in the frittata and provides a vibrant green colour.
- Mushrooms: Sautéed mushrooms lend an earthy and savoury flavour.
- Zucchini: Thinly sliced zucchini brings a subtle sweetness and a lovely texture to the frittata.
A delicious air fryer frittata with vegetables makes a satisfying and healthy breakfast or brunch option. Here are a few serving suggestions:
Salad: Serve the frittata with a side salad or green salad with vinaigrette.
Toast or Bread: Accompany your frittata with a slice of crusty bread or toasted bread or serve on a bun as I have done.
Salsa or Hot Sauce: Add a spicy kick by serving it with your favourite salsa or hot sauce.
Fresh Herbs: be generous with the herbs. They add amazing freshness and flavour. I love basil, parsley and chives.
Types of cheese to add to a frittata:
I have kept this frittata quite calorie-conscious, but feel free to add grated cheese or dollops of soft cheese to make it even more delicious:
- Cheddar cheese
- Parmesan cheese
- feta cheese
- blue cheese
- mozzarella cheese
- Camembert or Brie
This easy frittata is keto-friendly, low carb, and the perfect egg recipe for busy mornings. You could bake these into individual portions using a small muffin tin.
The total protein on this frittata is around 50 grams and around 500 calories, so 12.5 grams of protein per portion and around 130 calories.
For more healthy breakfast recipes
For more more air fryer recipes
Frittata – makes 4 portions
Healthy air fryer frittata with vegetables recipe
- 4 whole large free-range eggs
- ½ cup egg whites or 2 - 3 whole large eggs
- 1/3 cup smooth cottage cheese low fat or full fat
- ½ red onion finely chopped
- 1 yellow or red bell pepper finely chopped
- 4 spring onions finely chopped optional
- ½ cup baby spinach leaves finely sliced
- 1 Tbsp soy sauce optional – or just season with salt
- 2 Tbs chopped parsley
- 2 Tbsp chopped chives
- ¼ cup small handful basil leaves, chopped
- Salt & black pepper
- Whisk the eggs and egg whites together until loosened up and well incorporated. Add the cottage cheese and beat until well combined.
- Add all the other finely chopped up ingredients and mix to combine.
- Pre heat the Instant Vortex air fryer to 180C/350F and set the timer for 27 minutes. Line a small square baking pan (a small cake pan will work too) with air fryer parchment paper. Spray the paper well on all sides with non-stick cooking spray. Use olive oil in a spray bottle if you prefer.
- When the air fryer has reached temperature, gently lower the filled tin into the basket and close.
- Once cooked and golden brown, leave to rest int the air fryer for 5 minutes then remove, slice and serve.
- You can store the cooled frittata in an airtight container in the fridge for up too 4 days. To reheat leftover frittata, microwave for 2 or so minutes on high.