Cast Iron Frittata Recipe – Quick Simple Dishes

There’s something incredibly satisfying about dishes that feel simple but deliver so much flavor and elegance. A frittata is one of them. It’s my go-to for brunches, light dinners, and last-minute meals when I need something filling and fresh with very little fuss.

This cast iron frittata recipe is all about versatility and heart. While other egg dishes like omelets or scrambles require working quickly over a stove, a frittata lets the oven do the heavy lifting. The cast iron skillet is the hero, it transitions seamlessly from stovetop to oven, holds heat beautifully, and encourages even cooking without overcomplicating things.

If you’ve never made a frittata before, this guide will set you up for success. If you’re already a frittata fan, I’m going to give you 5 seasonal vegetable variations so you can keep it exciting all year long.

What Is a Cast Iron Frittata?

A frittata is a traditional Italian egg dish known for its open-face, unfolded form. Unlike a quiche, it doesn't include a crust or heavy cream. Instead, it relies on beaten eggs, vegetables, optional cheese, and herbs, all cooked together in a single pan until the eggs are puffed, set, and golden.

A cast iron frittata is a frittata prepared specifically in a seasoned or enameled cast iron skillet. This pan is ideal because it holds heat evenly and can safely transfer from the stovetop to the oven. The result: gently cooked eggs with a golden top, caramelized vegetables, and edges that slice clean every time.

You can enjoy a frittata warm, at room temperature, or cold from the fridge. It’s naturally gluten-free, super customizable, and excellent for feeding a family or prepping for packed lunches.

Why You'll Love This Cast Iron Frittata

Let me walk you through why this cast iron frittata recipe has become a staple in my kitchen and why it’s worth adding to yours. First, it’s incredibly flexible. Whatever veggies you have sitting in the fridge, whether it’s spinach, mushrooms, zucchini, or even leftover roasted sweet potatoes, can become part of the mix.

Second, the cast iron skillet sets it apart. It’s not just for seasoning snobs. Cast iron develops a nonstick quality over time, and it keeps the frittata firm around the edges while cooking it evenly through the center.

This dish is meal-prep gold. I’ve packed slices for hiking trips, quick breakfasts between clients, and casual Sunday brunches with friends. Depending on what herbs and cheese you use, it always tastes a little different but is always delicious.

If you're trying to eat more veggies, reduce waste, or just simplify breakfast prep, frittatas are a solution that never feels like a compromise.

Why You Can Trust This Recipe

I’m Laura Bennettan, a registered dietitian and self-taught home cook with over a decade of experience developing family-friendly, nutrient-balanced recipes. I’ve tested this exact frittata method dozens of times in home kitchens and during nutrition workshops I’ve led.

This recipe is based on real-world practicality, it uses everyday ingredients, doesn’t overcomplicate the cookware, and always results in a fluffy and flavorful final product. Everything I recommend, from the egg-to-veggie ratio, to oven timing, to pan safety, is grounded in personal testing, home cooking routines, and feedback from my students, clients, and family.

This guide is not just written from notes, it comes from lived kitchen experience. You’ll get the results you want without needing to be a professional chef.

The Ingredients You Will Need to Make Cast Iron Frittata

Base Recipe:

• 6 large eggs (8 for a 12-inch skillet)
• ¼ cup unsweetened almond milk (or any milk)
• 2 garlic cloves, finely minced
• ¼ teaspoon sea salt (plus more to taste)
• Freshly ground black pepper, to taste
• Extra virgin olive oil, for drizzling
• Cheese & vegetables of your choice (see below)

Optional Frittata Variations (Choose One or Use as Inspiration):

Variation 1: Broccoli Feta

• 6 scallions, chopped
• 2 cups broccoli or broccolini, chopped
• ⅛ teaspoon smoked paprika
• ¼ cup crumbled feta

Variation 2: Roasted Red Pepper & Spinach

• 1 shallot, chopped
• 2 roasted red bell peppers, chopped
• 2 cups fresh spinach
• ⅓ cup crumbled feta

Variation 3: Spring Veggie

• 4 spring onions or scallions
• ½ cup chopped asparagus (tender stems only)
• ½ cup thawed frozen peas
• ½ cup mini mozzarella balls (halved)
• ¼ cup crumbled feta
• ¼ cup chopped tarragon or chives

Variation 4: Mixed Mushroom & Tarragon

• 1 shallot, chopped
• 12 ounces mixed mushrooms, chopped
• ¼ cup fresh tarragon, chopped
• ⅓ cup grated pecorino cheese

Variation 5: Caprese Style

• 1 shallot, chopped
• 2 cups halved cherry tomatoes
• ¾ cup halved mini mozzarella balls
• ½ cup fresh sliced basil leaves

Step-by-Step Instructions

Step 1: Prepare the Base
Preheat your oven to 400°F. In a medium bowl, whisk together the eggs, almond milk, garlic, sea salt, and a few grinds of black pepper until fully combined and slightly frothy. Set aside.

Step 2: Cook the Vegetables
Choose one of the variation sets or use your own combo. Heat olive oil in your 10- or 12-inch cast iron skillet over medium heat. Add aromatics (like shallots or scallions) with a pinch of salt, and cook 2 to 3 minutes until softened. Add your greens, peppers, mushrooms, or asparagus and sauté for another 5–8 minutes until tender but still vibrant.

Step 3: Season and Layer Flavors
Add any seasoning (like herbs or paprika) and stir to combine evenly. Spread the veggies evenly across the skillet’s surface. Once the egg goes in, you don’t want to stir the vegetables anymore.

Step 4: Pour and Shake
Pour the whisked egg mixture over the vegetables in the skillet. Gently shake or tilt the pan to help the eggs distribute evenly. Sprinkle cheese evenly over the surface.

Step 5: Bake to Finish
Transfer the skillet to the oven and bake for 15 to 20 minutes, or until the eggs are set in the center and the top is lightly golden around the edges. The center should no longer jiggle.

Step 6: Cool and Serve
Remove from the oven and let it cool for 5 minutes. The cast iron will stay hot, so use oven mitts. Slice into wedges and serve warm, room temperature, or chilled.

Notes

• Use a well-seasoned cast iron or enameled cast iron skillet for the best nonstick results.
• If your veggies release a lot of moisture (like mushrooms or spinach), sauté them longer to prevent sogginess.
• Don’t use too much milk—it can make the frittata rubbery.
• Letting it cool slightly before slicing gives cleaner wedges.
• Store leftovers in an airtight container for up to 4 days.

Storage Tips

• Allow to cool completely before storing
• Store slices in sealed glass or plastic containers in the refrigerator
• Eat cold, room temp, or reheat gently (microwave or skillet)
• Great for breakfast meal prep or quick lunches
• Do not freeze if using fresh mozzarella—it changes the texture

Serving Suggestions

Here are some fun ideas on how to elevate your frittata experience:

French Toast or Pancakes
Pair sweet and savory for a classic brunch combination that checks every craving.

Fruit Salad with Citrus & Mint
A light, juicy side that keeps things feeling fresh and palate-cleansing.

Kale or Arugula Salad
Toss greens with lemon juice, olive oil, and parmesan for a simple, peppery contrast to the creamy frittata texture.

Avocado + Lemony Yogurt
Spoon some thick yogurt on the side, swirl in lemon zest, and add sliced avocado to make it feel extra special.

Sourdough Toast or Rustic Bread
A crunchy slice of bread with butter or pesto ties everything together beautifully.

Make it Tex-Mex
Serve with tomatillo salsa or pico de gallo, sliced radishes, and hot sauce for a spicy twist.

What Other Substitutes Can I Use in Cast Iron Frittata Recipe?

Egg Substitutes
A chickpea flour egg mix or tofu scramble base can work for those avoiding eggs. Texture will vary, but flavor can still shine.

Milk Options
Any non-dairy milk works, as long as it’s unsweetened. Oat milk and soy milk have a nice richness.

Cheese Swaps
No feta? Use goat cheese, grated gruyère, or sharp white cheddar. Avoid pre-shredded cheese, it doesn’t melt well.

Vegetables
You can clean out your fridge for this dish. Use sautéed zucchini, diced sweet potatoes, bell peppers, kale, or even leftover roasted veggies.

Herbs
Use what you have: parsley, dill, mint, cilantro, even green onions can work beautifully, depending on the flavor profile you’re going for.

No Cast Iron?
Use any broiler-safe skillet or enameled pan that can go from stovetop to oven. If needed, transfer veggie mix to a baking dish after stovetop steps.

Conclusion

This cast iron frittata recipe effortlessly blends real-life convenience with incredible flavor. It’s adaptable, beautiful, and practical, all the traits you want in a go-to breakfast or dinner option. Whether you're using farmers' market finds or pantry staples, the method stays the same: a warm skillet, fresh toppings, and a few eggs can turn into something that feels much more special than the sum of its parts.

Great hot or cold, forgiving with ingredients, and impressive to serve, even on your busiest days, this recipe belongs in your regular rotation.

Pull out your skillet, crack some eggs, and let the oven work its magic.

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