Pepper-Spiced Egg and Vegetable Frittata

By AislePrompt Test Kitchen · Reviewed by AislePrompt Editorial · Published 2026-04-25 · Updated 2026-04-25

A fluffy frittata bursting with fresh vegetables and warmed by cracked black pepper, inspired by Tanzanian home cooking. This african-inspired breakfast ready in about 30 minutes combines large eggs, milk, small, diced red bell pepper into a breakfast that fuels the morning without the midday crash — make-ahead-friendly and balanced enough to anchor the first meal of the day. Each serving lands at about 180 calories and feeds 4, so it sits comfortably in a weekly breakfast rotation alongside fruit, yogurt, or coffee. Tap "Plan a meal with the AI" below to drop this recipe into your week and send the ingredients straight to Instacart. Nutrition values are approximate, calculated from USDA FoodData Central (fdc.nal.usda.gov) — verify against ingredient labels for any health-driven dietary plan.

Ingredients

• 6 large eggs
• 1/4 cup milk
• 1 small, diced red bell pepper
• 1 small, diced onion
• 1 medium, diced tomato
• 1 cup, chopped spinach
• 1 tsp, freshly cracked black pepper
• 1/2 tsp salt
• 2 tbsp vegetable oil

Instructions

1. Step 1: Preheat oven to 350°F. In a bowl, whisk 6 large eggs with 1/4 cup milk, 1 tsp freshly cracked black pepper, and 1/2 tsp salt until smooth and slightly frothy.
2. Step 2: Heat 2 tbsp vegetable oil in an ovenproof skillet over medium heat. Add 1 small diced onion and 1 small diced red bell pepper; sauté for 4 minutes until softened.
3. Step 3: Stir in 1 medium diced tomato and 1 cup chopped spinach; cook for 2 more minutes until the spinach wilts.
4. Step 4: Pour the egg mixture evenly over the vegetables in the skillet and cook without stirring for 3-4 minutes until the edges start to set.
5. Step 5: Transfer the skillet to the oven and bake for 12-15 minutes until the frittata is puffed and fully set in the center.
6. Step 6: Remove carefully, let cool for 5 minutes, then slice and serve warm.