Healthy Eating

Simple veggie frittata

Prep Time: 10 minutes  | Cook Time: 15 minutes  | Total Time: 25 minutes |*Servings: 6 

There is no evidence suggesting eggs exacerbate rheumatoid arthritis symptoms or promote inflammation. Eggs are recognized as functional foods due to the bio-active ingredients that can influence inflammatory pathways, including antioxidants and high-quality protein. Give the humble and affordable egg a chance with this antioxidant-rich veggie frittata.   

Nutritional information (per serving*): Calories: 165; Protein (8g); Total Fat (12g); Saturated Fat (3g); Unsaturated Fat (5g); Carbohydrates (4g); Fibre (1g); Sodium (343mg)


  • 2 tbsp extra virgin olive oil 
  • 1 small onion (white, red, yellow), chopped 
  • 1 tbsp minced garlic 
  • 1 cup broccoli florets, chopped 
  • ½ cup cherry tomatoes, halved 
  • 1 cup baby spinach, chopped 
  • 1 Japanese eggplant (small and skinny type), sliced  
  • 6 large eggs 
  • ¼ cup milk or dairy-free alternative (unsweetened) 
  • 1 tsp dried oregano  
  • 5 fresh basil leaves, chopped (optional) 
  • Salt and pepper to taste 


Step 1
Preheat the oven to 400˚ F.

Step 2
Heat a cast iron skillet over medium heat and drizzle the bottom with olive oil. Once the pan is hot, add onions, garlic, broccoli, eggplant and tomatoes. Sauté for 7-8 minutes. 

Step 3
While the veggies are cooking, add the eggs, milk, salt and pepper to a medium mixing bowl. Whisk all ingredients together. Set egg mixture aside.

Step 4
Add spinach, oregano and basil to the veggie mix, stir and sauté for 1-2 more minutes. Once the spinach is cooked, drizzle 1 tsp of olive oil to coat the bottom of the skillet to prevent sticking.

Image 1 - Step 2 saute veggies

Image 2 - Step 3 add milk and eggs

Step 5
Pour egg mixture over sautéed vegetables. Stir the veggies and lightly mix with the eggs. Let sit on the stove over medium-low heat for about 2 minutes.

Step 6
Transfer the skillet to the oven and bake for 13-15 minutes or until the centre is set.  

Step 7
Remove from the oven and enjoy!

Extra tips:

  • An 8" or 10" cast iron skillet works well for this recipe, but you can use any oven-safe skillet if a cast iron skillet is too heavy. 
  • Store leftovers for 3-4 days in the fridge or freeze for up to 1 month. 
  • Frittata makes excellent leftovers for your weekly meals. It is great as a sandwich on whole-grain bread for lunch, a meatless dinner or a filling and quick breakfast. 

Image 3 - Step 4 Add spinach and herbs

Image 4 - Step 7 remove from oven and slice