Chicken & Veggie Frittata

Fresh, Light, and Full of Flavour — Breakfast Done Right

Not every great breakfast needs to be heavy. This Chicken & Veggie Frittata is proof that light, fresh, and deeply satisfying can all exist in the same dish. Tender shredded chicken, sweet zucchini ribbons, and intensely flavoured sun-dried tomatoes are bound together in a cloud of golden, oven-set eggs — creating a frittata that's as beautiful to look at as it is to eat. Ready in just 25 minutes using a simple stovetop-to- oven technique, it's naturally keto, gluten-free, and completely dairy-free. Whether you're feeding a family on a weekday morning or hosting a relaxed weekend brunch, this frittata slices cleanly, reheats beautifully, and never fails to impress.

Ingredients

Serves 4  |  Cost: $6.50 per serving  |  Ready in 25 min

• 300 g (10 oz) cooked chicken breast or thigh, shredded
• 8 large eggs
• 2 tablespoons olive oil, divided
• 1 medium zucchini (courgette), thinly sliced into rounds or ribbons
• 60 g (2 oz) sun-dried tomatoes in oil, drained and roughly chopped
• 1 small red onion, thinly sliced
• 2 cloves garlic, minced
• 1 cup (30 g) baby spinach, roughly chopped
• 1 teaspoon fresh thyme leaves
• 1 tablespoon fresh flat-leaf parsley, chopped (plus extra to garnish)
• ½ teaspoon smoked paprika
• Salt and freshly ground black pepper, to taste
• Lemon wedges, to serve

Instructions

1. Preheat the oven to 200 °C / 400 °F. Position a rack in the upper-middle of the oven.
2. Sauté the vegetables. Heat 1 tablespoon of olive oil in a 25 cm (10-inch) oven-safe skillet over medium heat. Add the red onion and cook for 3 minutes until softened. Add the garlic and cook for 30 seconds until fragrant. Add the zucchini slices and cook for 2–3 minutes, turning once, until just tender and lightly golden at the edges. Stir in the baby spinach and cook for 1 minute until wilted. Season with salt, pepper, and smoked paprika.
3. Add the chicken and sun-dried tomatoes. Scatter the shredded chicken and chopped sun-dried tomatoes evenly over the vegetable mixture. Stir gently to distribute everything across the base of the pan. Drizzle with the remaining tablespoon of olive oil.
4. Whisk the eggs. In a bowl, whisk together the eggs, fresh thyme, and parsley until well combined. Season with a pinch of salt and pepper. Pour the egg mixture evenly over the chicken and vegetable filling in the skillet.
5. Stovetop set. Cook over medium heat for 3–4 minutes without stirring, until the edges of the frittata begin to set and pull away slightly from the sides of the pan. The centre will still be loose — this is correct.
6. Finish in the oven. Transfer the skillet to the preheated oven and bake for 8–10 minutes, until the frittata is puffed, set in the centre, and lightly golden on top. A skewer inserted into the centre should come out clean.
7. Rest and serve. Remove from the oven and allow to rest in the pan for 2 minutes. Scatter extra fresh parsley over the top. Slice into wedges and serve directly from the skillet with lemon wedges on the side.

Nutritional & Dietary Notes

🥚 Keto-Friendly

This frittata is naturally low in carbohydrates. The primary carb contributors — zucchini, red onion, and sun-dried tomatoes — are all low-glycaemic and contribute minimal net carbs per serving. Chicken breast is one of the leanest, most complete protein sources available, and combined with 8 eggs, each serving delivers approximately 32–36 g of protein and fewer than 6 g net carbs. The olive oil provides heart-healthy monounsaturated fats to support satiety and sustained energy throughout the morning.

🌾 Gluten-Free

Every ingredient in this frittata is naturally gluten-free. There is no flour, breadcrumb, or gluten-containing additive. The key ingredient to verify is your sun-dried tomatoes — some brands pack them with additives or in flavoured oils that may contain gluten. Always choose plain sun-dried tomatoes in olive oil, and verify the label is certified gluten-free if cooking for someone with coeliac disease.

🥛 Dairy-Free

This frittata contains no dairy whatsoever — no milk, cream, butter, or cheese. The richness and structure come entirely from the eggs themselves, which set beautifully in the oven without any dairy assistance. This makes it an ideal breakfast for those who are lactose intolerant, following a dairy-free diet, or simply looking to reduce their dairy intake without sacrificing flavour or satisfaction.

Tips & Variations

• Use leftover chicken: This frittata is a perfect vehicle for leftover roast chicken, poached chicken, or even rotisserie chicken. Simply shred and use directly — no additional cooking required.
• Meal prep: This frittata keeps well in the refrigerator for up to 4 days. Slice into individual wedges, wrap, and refrigerate. Reheat in a skillet over low heat or in the microwave for 60–90 seconds.
• Swap the vegetables: Roasted red capsicum, asparagus tips, or thinly sliced mushrooms all work beautifully in place of or alongside the zucchini.
• Add heat: A pinch of chilli flakes stirred into the egg mixture adds a gentle warmth that complements the sun-dried tomatoes beautifully.

Enjoy your Chicken & Veggie Frittata — a light, nourishing breakfast that proves you don't need to choose between eating well and eating deliciously.