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Vegetable Frittata
  • 1 teaspoon vegetable oil
  • medium brown onion, sliced
  • 500g sweet potato, peeled and thinly sliced
  • ¼ cup water
  • 420g can sweet corn kernels (or 1 corn cob, cooked)
  • 2 cups broccoli, cut into florets
  • 60g grated reduced-fat cheddar cheese or 30g grated Parmesan cheese
  • 6 eggs
  • ½ cup low-fat milk
  1. Preheat oven to 180°C and grease a 20cm square baking tin with oil.
  2. Combine onion, sweet potato and water in a large microwave safe bowl, cover, microwave on HIGH (100%) for 3 minutes.
  3. Add broccoli and microwave on HIGH (100%) for a further 2 minutes.
  4. Layer baking tin with half the sweet potato and top with corn, broccoli, onion and remaining sweet potato.
  5. Whisk eggs and milk, pour over vegetables, top with cheese and bake for 30 minutes or until firm in the centre.


  • Substitute 5 cups of any cooked vegetables for those listed.

Storage Suggestions

Can be stored in refrigerator for up to 7 days. May be frozen for up to 3 months.

Equipment List

  • Chopping board
  • Large knife
  • Square baking tin (20cm)
  • Microwave safe bowl with lid
  • Medium bowl

Nutrition Information

442g Quantity per serving Quantity per 100g
Energy 1552kJ 351kJ
Protein 22.0g 5.0g
Fat, total 12.1g 2.7g
— Saturated 4.4g 1.0g
Carbohydrate 38.8g 8.8g
— Sugars 14.2g 3.2g
Fibre 9.1g 2.1g
Sodium 241mg 55mg