Vegetarian Frittata with Corn and Tomatoes

This Vegetarian Frittata Recipe features sweet corn and tomatoes with a bit of sharp cheddar for an easy and healthy meal the whole family will love. Naturally low-carb and gluten-free, this healthy vegetarian frittata is perfect for breakfast, lunch, dinner, or make-ahead meals! 

a vegetarian frittata in a cast iron pan with a plate of frittata and a bowl of chimichurri sauce on a grey background

In our home, we’ve made a frittata for dinner practically every Thursday evening for the past 15 years. It started as an omelet night, but as the omelettes got bigger and loaded with more veggies and more difficult to flip, it dawned on me one day to make a frittata instead and we’ve never turned back.

To be honest, if I was ever on Master Chef or any of those cooking competitions, the omelet episode is the one where I’d go home. My technique is so far from traditional (particularly because wet, undercooked eggs squig me out) and so flawed that Gordon Ramsay would 100% throw the entire plate into the garbage can (why do they always throw the plates out? such a waste!) in a disgusted rage over my omelet.

A frittata challenge on the other hand? I’d bring it. I’d bring all the heat and all the pain and wow those grumpy-assed judges with my bonkers delicious vegetarian frittata. And that is what I’m going to teach you how to make today: a Vegetarian Frittata with Corn, Tomatoes, and Cheddar.

eggs, tomatoes, corn, red onion, cheese, and parsley on a grey background

What’s in this vegetarian frittata recipe?

This here vegetarian frittata is all about the corn! Fresh, sweet corn is in season right now and I’m trying to eat as much of it as possible while the going’s good. And since corn and tomatoes are best friends, it made sense to put them together in this recipe.

We’ve got a support crew in the way of sharp cheddar, red onion, and a bit of parsley. They’re the wingmen in this corn and tomato frittata romance, and we’re not mad about it.

Also, eggs. Duh. You can’t make a frittata without breaking a few eggs… that’s how the saying goes, right? In this particular frittata recipe I used a bit of whole milk to thin out the eggs and make the whole situation a bit more custardy, because corn + custard = a literal slice of heaven in my mouth.

process shot of corn frittata being made

How do you make a vegetarian frittata?

Easy peasy, my friends. Grab yourself an oven-proof skillet and let’s get started!

First, you sauté the red onions in a bit of olive oil to soften ’em up. Then, the corn goes in. I like to crank the heat and get a bit of a char on the corn if it’s fresh off the cob.

Once that’s looking good, the tomatoes join the party. Hey girl, hey. While they’re getting to know the corn a bit better, take the time to whisk your eggs together with a bit of milk, and let’s season that situation up with a bit of salt and pepper, some fresh parsley, and a bit of cheese.

The eggy custard gets poured over the corn and tomatoes, and I like to use a spatula to move things around just a bit and bring some of the vegetables up to the surface. Keep the pan on the heat for a few minutes more to get the bottom set up, and then we’re heading into the oven for the big finish.

I like to bake, then broil my frittatas. Usually I pre-heat the oven so it’s nice and hot when the frittata goes in, and then after a few minutes I flip it over to the broil setting to get the top all nice and brown.

And that’s it! Your frittata is done did!

frittata cooked and uncooked in a cast iron pan

Tips for making a killer vegetarian frittata:

  • Do I need to have a cast-iron skillet to make a frittata? Nope! I love cast iron, but you can use any oven-proof skillet or frying pan.
  • Don’t burn your hand! When you take the skillet out of the oven, wrap a tea towel around the handle so if some idiot comes along and grabs it (I’m totally that idiot) they won’t burn the hell out of their hand.
  • Help, I don’t have an oven-proof frying pan! Don’t worry, you can still totally make this! Simply sauté the onions, corn, and tomatoes on the stovetop, and then transfer to a greased baking dish. Pour the eggs over top, bake in the oven, and you’re good to go.
  • How do I know if my frying pan is oven-proof? Generally, if the handle is oven-proof (i.e., not plastic) the pan can go into the oven. I’ve definitely used non oven-proof pans before with this Macgyver trick where you wrap the plastic handle with tinfoil before it goes into the oven, and you know what? IT TOTALLY WORKS.
  • Can I use frozen corn in place of fresh? Yep! Corn season is fleeting but frittata season is forever. Frozen works just fine.
  • Can I make this frittata in advance? Yup! Frittatas are great served hot, room temperature, or cold, so they’re a great make-ahead meal for breakfast, lunch, or dinner. And yes! Frittata makes an incredible packed lunch.
  • Can I make this frittata dairy free? Yes you can. Just leave out the milk and the cheese.
  • Can I make this frittata recipe vegan? No. This recipe requires eggs and that’s just how it is. But for a great vegan frittata recipe, check out this one from Connoisseurus Veg.
  • What is that delicious looking green sauce in the photos? That, my friends, is the most bonkers delicious Chimichurri sauce from Sustainable Cooks. Make it. Bathe in it. You are welcome.

vegetarian frittata with corn and tomatoes on a blue and white plate with cherry tomatoes and parsley

Hey Nutrition Lady, what’s the deal with eggs?

Glad you asked, friends. We took a deep dive into eggs as a superfood in this post, so that’s where to head if you want to learn more. But here’s a quick summary!

Eggs are a natural, nutrient-rich whole food and an amazing source of high quality protein. In fact, many public health authorities use eggs as the reference standard against which protein qualities are evaluated. Eggs contain all 8 B-vitamins, along with folic acid.

Vitamin B12 and choline are particularly abundant in eggs. Eggs are also a very good source of selenium and iodine. But what about cholesterol? Well, several large-scale studies conducted recently have suggested that the cholesterol content of eggs in relation to heart disease may be less of a concern than previously thought. Interestingly, a relationship between egg intake and an increase in HDL (good) cholesterol has also been observed.

Is one part of an egg better than the other? As it turns out, the nutrients found in an egg are distributed fairly evenly between the white and the yolk. The white has more protein, magnesium, potassium, and B3, whereas the yolk has more omega-3 fatty acids, folate, choline, B12, and fat soluble vitamins A, D, E, K. So eat ’em up, and eat ’em whole!

vegetarian frittata with corn and tomatoes on a blue and white plate on a grey background

Other tasty egg recipes you might enjoy:

Smoky Asparagus Quiche
Spicy Cauliflower Frittata
Swiss Chard and Gruyere Strata
Baked Eggs with Spinach and Ricotta

Did you make this recipe? Please rate and review below! Tag your Instagram photos with #heynutritionlady and mention @heynutritionlady so we can see and share our favourites!

vegetarian frittata with corn and tomatoes on a blue and white plate on a grey background
5 from 3 votes
Print

Vegetarian Frittata with Corn and Tomatoes

A Vegetarian Frittata made with sweet corn, tomatoes, and cheddar for a quick, easy, and healthy meal.

Course Breakfast
Cuisine American
Keyword eggs, Frittata, Gluten-free
Prep Time 5 minutes
Cook Time 25 minutes
Total Time 30 minutes
Servings 6
Calories 213 kcal
Author Katie Trant

Ingredients

  • 1 Tbsp olive oil
  • 1 small red onion diced
  • 1 cup corn kernels kernels sliced off 2 medium cobs
  • 12 cherry tomatoes halved or quartered
  • 8 large eggs
  • 1/2 cup whole milk
  • 3/4 cup grated strong cheddar
  • 2 Tbsp parsley minced
  • salt and pepper to taste

Instructions

  1. Preheat your oven to 180°C / 350°F.

  2. Heat the olive oil in a large oven-proof skillet over medium heat.

  3. Add the red onion into the skillet and cook, stirring frequently, until translucent.

  4. Add the corn kernels and give them a good stir to coat with oil, then leave them to cook undisturbed for 2-3 minutes. Stir, and let them cook another 2-3 minutes until lightly browned.

  5. Add the tomatoes to the pan, and stir to combine.

  6. Whisk eggs and milk together, and season with salt and pepper. Add 1/2 cup of the cheese and the parsley to the egg mixture.

  7. Pour the egg mixture over the corn and tomatoes. Using a heat-proof spatula, gently stir the corn and tomatoes to lift them up.

  8. Sprinkle the top of the frittata with the remaining cheese.

  9. Remove from the stove top and place the frittata into the oven. Bake for 5 minutes, and then switch to the broil setting. 

  10. Broil the frittata for about 5 minutes - but watch it carefully, you'll want the cheese to be nicely browned, but look away for too long and it will start to burn.

  11. The frittata is finished when it's puffed and golden, and jiggles only a little bit when you shake the pan.

  12. Remove from oven and let cool for a few minutes before slicing.

  13. Serve with extra parsley and tomatoes. 

Recipe Notes

  • Nutrition values are an estimate only.
Nutrition Facts
Vegetarian Frittata with Corn and Tomatoes
Amount Per Serving
Calories 213 Calories from Fat 126
% Daily Value*
Total Fat 14g 22%
Saturated Fat 5g 25%
Cholesterol 264mg 88%
Sodium 246mg 10%
Potassium 251mg 7%
Total Carbohydrates 7g 2%
Sugars 3g
Protein 13g 26%
Vitamin A 16.4%
Vitamin C 12%
Calcium 16.8%
Iron 9.6%
* Percent Daily Values are based on a 2000 calorie diet.

This recipe was originally published August 29, 2011. It was retested, rephotographed, and updated on August 21, 2018.

 

This Vegetarian Frittata Recipe features sweet corn and tomatoes with a bit of sharp cheddar for an easy and healthy meal the whole family will love. Perfect for breakfast, lunch, dinner, or make-ahead meals! #healthy #vegetarian #eggs #frittata #lowcarb #glutenfree #baked #dinner #lunch #recipe #breakfast


 

Comments

  1. I was just wondering what to do with the 6 chocolate cherry tomatoes that are ripening on one of my vines. I can’t wait to make this.

  2. Yum. Tomorrow night’s supper I think. I happen to have 2 delicious tomatoes from said organic farm and eggs from the egg man brought back to my Vancouver fridge.

  3. This breakfast looks just scrumptious. And the view doesn’t add one calorie; the gasps of excitement at the beauty of it all actually might count
    as exercise!!

  4. Katie, I have all the ingredients lined up, including corn kernels freshly cut off the cobs. Wednesday night frittata coming right up! Thank you!

  5. I made this for dinner last night and it was fabulous. Corn is in season and I have an abundance of cherry tomatoes so this was the perfect use for both. Will definitely be making this again. I also made the chimichurri sauce to serve with it since I also have an abundance of herbs growing right now. I would never have thought to pair chimichurri with eggs but it was amazing.

    • Riiiiiiight? That chimichurri sauce is amazing. I’ve been putting it on eggs and on quinoa! So glad you made this frittata and that you enjoyed it as much as I do!

  6. We made this frittata earlier in the week, and it was wonderful. My husband and I were sitting around wondering what to make for dinner, when I found this recipe and read off the ingredients list. He said, “We have all that!” and the rest is history. I can totally see why you have a frittata night every week. Any fresh vegetable that happens to be sitting around in the fridge is fair game! I wanted to post a photo of it, but I can’t do that in these comments, so I’ll just let you know that it was also very beautiful and easy to make.

    • Hey Anne, I’m so glad you made this and enjoyed it as much as I did! Yes, frittata is totally a blank canvas for whatever you’ve got on hand. I’ll even throw in leftover pasta and things like that! You could always post a photo to the HNL Facebook page: https://www.facebook.com/heynutritionlady/ Or share it on Instagram and tag me in it – I’d love to see the pic!

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