Spring is the season of fresh produce, longer evenings, and meals that don’t need hours in the kitchen. Enter the Spring Vegetable Frittata: light, colourful, and perfectly portioned for one.
It’s the kind of dish that works just as well for a lazy solo dinner as it does for a next-day packed lunch. Eggs bring the protein, the veggies bring the crunch and colour, and the whole thing bakes up into a fluffy, golden wedge of spring goodness.
🥗 Why this recipe works for you
- Protein-packed: Eggs give you staying power without heaviness.
- Veggie boost: Asparagus, zucchini, and capsicum are seasonal spring stars.
- Make-ahead friendly: Can double as lunch the next day.
- Quick clean-up: Just one pan and into the oven.
🛒 Ingredients (Serves 1–2)
(Makes one generous serve for dinner or two lighter slices for lunch the next day)
- 2 large eggs
- 1 tbsp milk (or oat milk)
- Salt & pepper, to taste
- 1 tsp olive oil
- ¼ small zucchini, thinly sliced
- ¼ red capsicum, diced
- 3–4 asparagus spears, chopped into 3cm pieces
- 2 tbsp grated cheese (cheddar, mozzarella, or feta)
- Fresh herbs (chives, parsley, or basil) to finish
👩🍳 Step-by-Step Instructions
- Preheat oven: 180°C (fan-forced). Lightly grease a small ovenproof skillet, ramekin, or mini baking dish.
- Cook the veg: Heat olive oil in the skillet. Sauté zucchini, capsicum, and asparagus for 3–4 minutes until just tender.
- Whisk eggs: In a small bowl, beat eggs, milk, salt, and pepper. Pour over veggies in the skillet.
- Add cheese & bake: Sprinkle cheese on top. Bake for 12–15 minutes, until puffed and golden.
- Serve: Scatter fresh herbs before digging in.
🔄 Swaps & Variations
- Veg swaps: Use whatever’s in season — peas, spinach, or cherry tomatoes all shine here.
- Dairy-free: Skip the cheese or use a dairy-free shredded blend.
- Protein boost: Add cooked chicken, smoked salmon, or chickpeas for extra oomph.
- Carb sidekick: Pair with sourdough toast or a side salad.
❄️ Storage & Leftovers
- Keeps well in the fridge for up to 2 days.
- Can be eaten cold (hello, picnic vibes) or reheated gently in the microwave.
- Make two at once if you want grab-and-go lunches sorted.
⚡ Nutrition Per Serve (approx.)
- Calories: ~280
- Protein: 20g
- Fat: 18g
- Carbs: 8g
- Fibre: 3g
💡 Plan4One Tip
Cooking for one doesn’t mean cracking open half a dozen eggs. This two-egg frittata is perfectly scaled down — no waste, no fuss, just one happy solo cook with a golden dinner on the table.
🌟 Your Turn
Would you enjoy this frittata hot from the oven, or pack it up for an easy spring picnic? Tell me in the comments, and don’t forget to subscribe to Plan4One for more single-serve inspiration.
