Veggie Frittata Squares
A savory baked egg dish studded with grated zucchini, halved cherry tomatoes and chopped kale, seasoned with nutritional yeast and olive oil, then cut into tidy handheld squares.
Why You'll Love This Recipe
These baked egg squares are for anyone who wants a substantial, savory snack they can pick up and eat with one hand. They come together in a single dish and cut into portable pieces, which makes them handy for a mid-afternoon bite, a quick bit of protein between meetings, or a light addition to a lunchbox. They lean on vegetables and eggs alone, with no cheese or milk, so they suit a household cooking around dairy.
There are two things going on here. First, wringing the grated zucchini dry removes the water that would otherwise weep into the eggs and leave the center soft and pale; a well-squeezed zucchini keeps the texture firm enough to hold a clean square edge. Second, the nutritional yeast does the job cheese usually would, folding a nutty, savory, slightly umami depth into the eggs so the dish tastes rich without any dairy. The tomatoes soften and concentrate as they bake, dotting each square with pockets of sweet-tart flavor.
Protein from the eggs, and the bulk and chew of real vegetables in every bite, which is what lifts a square of this above a snack. The eggs set into a tender, sliceable custard while the kale keeps a little structure and the tomatoes stay juicy, so each square eats like more than a snack. It is filling, plainly flavored, and easy to feel good about reaching for.
Ingredients
- 6 large eggs
- 1 small zucchini, grated
- 1 cup cherry tomatoes, halved
- 1 1/2 cups chopped kale
- 2 tbsp nutritional yeast
- 1 tbsp olive oil
- 1/2 tsp salt
Instructions
- Preheat and line: Preheat the oven to 375°F (190°C). Brush a small baking dish with a little of the olive oil, then press a sheet of parchment into it and lightly oil the parchment so the frittata lifts out cleanly.
- Prep the vegetables: Grate the zucchini on the large holes of a box grater. Pile it into a clean kitchen towel and wring firmly over the sink to squeeze out as much liquid as possible, which keeps the frittata from turning watery. Strip the kale leaves from their stems and roughly chop them, and halve the cherry tomatoes.
- Combine the vegetables: Put the squeezed zucchini, the chopped kale, and the halved tomatoes in a bowl and toss them so they are evenly mixed, since a clump of one thing in a corner sets late while the rest of the dish is done.
- Whisk the eggs: In a large bowl, crack the eggs and beat them well with a fork or whisk until the yolks and whites are fully blended. Whisk in the nutritional yeast, salt and remaining olive oil until smooth.
- Fold and pour: Fold the vegetables into the beaten eggs so they are evenly spread through, then pour the mixture into the prepared dish and level it. Fold rather than beat, because the air already whisked into the eggs is what keeps the squares light.
- Bake: Bake for 18 to 20 minutes, until the top is set and no longer jiggles when you gently shake the dish and a knife inserted in the center comes out clean.
- Cool and slice: Let the frittata cool in the dish for about 5 minutes so it firms up, since egg cut hot tears at the edges, then lift it out by the parchment and cut it into neat squares.
Variations
- Fresh herb: Whisk chopped fresh basil into the eggs for a bright, aromatic lift that plays off the tomatoes.
- Sweet pepper: Fold in finely diced red bell pepper along with the other vegetables for extra sweetness and a bit of crunch.
- Gentle heat: Add a pinch of red pepper flakes to the egg mixture for a warm background heat that does not overwhelm the vegetables.
- Mushroom: Stir in thinly sliced mushrooms; sauté them first to drive off their moisture so the frittata stays firm.
- Crumbled cheese: Scatter a little crumbled feta over the top before baking for a tangy, salty bite. Note this adds dairy.
Storage & Leftovers
Store the cooled squares in an airtight container in the refrigerator, where they keep well for up to four days. Let them cool completely before covering so condensation does not build up and soften the edges.
To reheat, warm a square in a 325°F (163°C) oven or toaster oven for a few minutes until heated through, which keeps the surface from going rubbery. A quick 20- to 30-second burst in the microwave also works when you want it fast, though the texture stays best in the oven. They are also good eaten cold straight from the fridge.
For make-ahead, bake the whole batch, cut it into squares, and refrigerate so you have grab-and-go portions ready for the week. You can also grate and squeeze the zucchini and chop the kale a day ahead, storing them separately, so assembly takes only minutes.
Notes & Tips
- Squeeze the zucchini hard: The single most important step for texture is wringing the grated zucchini dry. Twist it in a towel until no more liquid drips out, otherwise the center bakes up wet and pale.
- Choose sturdy kale: Curly or lacinato kale both work; whichever you use, tear out the tough center ribs before chopping so you do not get chewy stem pieces in the finished squares.
- Nutritional yeast is doing real work: If you have never used it, nutritional yeast is the savory backbone here in place of cheese. Look for it in the baking or bulk aisle, and taste the raw egg mixture on a spoon to check the seasoning before baking.
- Test for doneness: The frittata is ready when the top looks set and dull rather than glossy and a knife in the center comes out clean. If it still jiggles, give it a few more minutes.
- Cut clean squares: Let it rest the full five minutes and lift it out by the parchment before slicing; cutting too soon while it is hot makes the edges crumble.
- Serve it up: These are good on their own, but a spoonful of salsa, a dollop of hummus, or a simple green salad alongside turns a couple of squares into a light meal.
Nutrition & Mindful Eating
- Eggs, zucchini and kale set together into something sturdy enough to pick up. The eggs hold everything in place and carry the protein, the zucchini keeps the middle moist, and the kale gives each square a bit of structure to bite.
- Zucchini releases its water as it bakes, which is what keeps a baked egg square tender in the middle, and it folds in potassium and a soft green sweetness that reads as fresh against all that egg.
- Kale holds up to the oven better than most greens. The edges catch and crisp slightly where they meet the top of the pan, and the leaves bring vitamin A and vitamin K along with a mineral bite that plays well against the eggs.
- Halved tomatoes burst as they roast and leave little pockets of sweet, sour juice through the squares, and the nutritional yeast whisked into the eggs gives the whole tray a savory, almost roasted depth.
- A square or two eats like a real snack. The protein in the eggs and the olive oil brushed through the pan are doing that work, and it is why these hold you through an afternoon better than their size suggests.
- As you eat, let the savory smell of the warm egg and roasted tomato reach you before the first bite, and stay with the square long enough to know when you have had enough.
Frequently Asked Questions
Why is my frittata watery in the middle?
The usual culprit is zucchini that was not squeezed dry enough. Grated zucchini holds a surprising amount of water, so wring it hard in a towel before mixing, and make sure the eggs are fully set before you pull the dish from the oven.
What does the nutritional yeast taste like, and can I leave it out?
It has a nutty, savory, slightly cheesy flavor and is what gives these squares depth in place of cheese. You can leave it out, but the result will taste plainer, so you may want to add a little extra salt or fresh herbs to compensate.
Can I eat these cold?
Yes. They hold their shape well and taste good straight from the refrigerator, which makes them handy for packing. If you prefer them warm, a few minutes in a toaster oven brings back the fresh-baked texture.
Can I bake this in a muffin tin instead of a dish?
You can. Divide the mixture among well-oiled muffin cups for individual portions; they will set faster, so start checking for doneness a few minutes early, when the tops are firm and a knife comes out clean.