Delicious Roasted Zucchini and Feta Frittata Wrap: Your Go-To Easy Vegetarian Meal

Do you often find yourself with a small container of leftover roasted vegetables in your fridge, not quite enough for a full side dish but too good to waste? I certainly do! While I might not always enjoy eating them on their own, I absolutely love transforming them into something new and exciting. And when it comes to quick, satisfying meals, few things beat the versatility and deliciousness of a frittata.

This Roasted Zucchini and Feta Frittata Wrap is a shining example of how simple ingredients, especially those delightful leftovers, can come together to create an incredibly flavorful and wholesome meal in mere minutes. It’s perfect for those busy days when hunger strikes fast, and you need something both nourishing and easy to prepare. Eggs have become my ultimate go-to lately – they’re quick, packed with protein, and endlessly adaptable. This recipe truly highlights their potential.

Looking at the picture of this magnificent wrap, I can’t help but chuckle at its sheer size. It looks absolutely enormous, doesn’t it? I have to admit, I was a very hungry pregnant lady when I devoured this, and it definitely left me feeling delightfully stuffed! For most appetites, this could very easily make two generously sized wraps instead of one. All you’d need to do is slice the cooked frittata down the middle before placing each half onto a tortilla. Of course, if you’re experiencing one of those days where your appetite is monstrous, or you just finished an intense workout, then by all means, embrace the deliciousness and enjoy the whole thing yourself – absolutely no judgment here!

And let’s be honest, a little drizzle of ketchup, a kick of sriracha, or even a dollop of your favorite salsa only elevates this frittata wrap to a whole new level of perfection. The beauty of this recipe isn’t just its speed and simplicity; it’s also incredibly versatile. While it makes for an amazing and hearty lunch, it’s also an absolutely fantastic “breakfast for dinner” option. Who says eggs are just for mornings? This vegetarian delight proves they’re perfect for any time of day!

The Magic of Leftovers: Transforming Roasted Vegetables

One of the core inspirations behind this recipe is making the most of leftover roasted vegetables. We all strive to reduce food waste, and this frittata wrap offers an incredibly tasty solution. Instead of letting those perfectly good zucchini and onions languish in the back of the fridge, they find new life, adding incredible depth of flavor and texture to a simple egg dish. The roasting process caramelizes the natural sugars in the vegetables, intensifying their sweetness and creating a savory base that pairs beautifully with the creamy eggs and salty feta.

Don’t limit yourself to just zucchini and onion! This recipe is a template. If you have leftover roasted bell peppers, mushrooms, asparagus, sweet potatoes, or even broccoli, they would all be fantastic additions. The key is to have them pre-cooked and ready to go, saving you valuable time in the kitchen.

Why This Frittata Wrap Will Become Your New Favorite

Quick & Easy: From start to finish, this meal comes together in under 15 minutes, making it ideal for busy weekdays or when you need a fast, satisfying bite.
Healthy & Wholesome: Packed with protein from the eggs, fiber and vitamins from the vegetables, and calcium from the feta, it’s a balanced meal that will keep you full and energized.
Vegetarian-Friendly: A delicious and robust option for those following a vegetarian diet, proving that meat-free meals can be incredibly satisfying.
Versatile & Customizable: Easily adapt the vegetables, cheese, and seasonings to suit your taste preferences or whatever you have on hand.
Budget-Friendly: Utilizes common, affordable ingredients, making it an economical choice for any meal.
Great for Meal Prep: Roast a larger batch of vegetables at the beginning of the week, and assembly for this wrap becomes even quicker!

Print Recipe

Roasted Zucchini and Onion Frittata Wrap

Yield: serves 1 (can easily be split into 2 smaller portions)

Ingredients:

1/2 teaspoon grapeseed oil, or butter (or other oil of choice like olive oil or avocado oil)
2 large eggs, lightly whisked with a fork
2 tablespoons leftover roasted zucchini and onion (or any roasted vegetables you prefer, like bell peppers, mushrooms, or asparagus)
1 oz crumbled feta cheese
1 large tortilla (I highly recommend Food For Life Brown Rice Tortillas for their excellent texture and flavor, but any large flour or whole wheat tortilla will work)
Salt and freshly ground black pepper, to taste

Directions:

Prepare for Broiling: Begin by preheating your oven broiler. Ensure your oven rack is positioned about 6-8 inches from the heating element. This step is crucial for getting that beautiful golden-brown, bubbly top on your frittata.
Cook the Eggs: In a small (about 6-8 inch) nonstick omelet or frying pan, heat your chosen oil (grapeseed, butter, olive oil) over medium heat until shimmering. Pour in your lightly whisked eggs. Let the eggs set for just a few seconds until the edges start to firm up. Immediately add your leftover roasted vegetables evenly over the eggs. Now, gently tilt and swirl your pan, and use a thin, heat-resistant spatula to carefully pull the cooked edges of the eggs towards the middle of the pan. As you do this, tilt the pan to allow the uncooked liquid egg to flow into the newly created spaces. Repeat this motion a few times until most of the liquid egg has set, but the top still looks slightly moist. Place the pan back on the burner and allow the bottom to set and lightly brown for about 1-2 minutes. The goal is a mostly cooked but still slightly soft frittata base.
Add Cheese and Broil: Evenly sprinkle the crumbled feta cheese over the semi-set egg and vegetable mixture. Carefully transfer your pan (ensure it’s oven-safe!) to the preheated broiler. Broil for approximately 2-3 minutes. Keep a very close eye on it during this time, as broilers can brown things incredibly quickly! You’re looking for the cheese to be melted, bubbly, and the top of the frittata to turn a lovely golden brown. It will also puff up slightly, indicating it’s fully cooked through.
Assemble the Wrap: Once the frittata is beautifully browned and cooked, carefully remove the hot pan from the oven using an oven mitt. Gently slide the entire frittata out of the pan and onto your chosen tortilla. Season generously with salt and freshly ground black pepper to taste. For a classic, easy-to-eat format, fold the sides of the tortilla over the frittata and then roll it up into an open-ended wrap. If you prefer, you can also fold it into a quesadilla-like square. Serve immediately and enjoy every delicious bite!

Tips for the Perfect Frittata Wrap Every Time

Pan Choice is Key: A good quality nonstick pan (6-8 inches) is essential for easy removal of the frittata. Make sure it’s oven-safe if you plan to broil directly in it.
Don’t Overcook the Eggs: The beauty of a frittata lies in its tender, custardy texture. Overcooking the eggs on the stovetop will make them rubbery. The broiler will finish cooking the top perfectly.
Customize Your Veggies: This recipe is a fantastic way to use up any roasted vegetables. Think beyond zucchini and onion – bell peppers, mushrooms, spinach (sautéed first), asparagus, or even small pieces of roasted potatoes can be delicious additions.
Cheese Variations: Not a fan of feta? Try goat cheese, shredded cheddar, Monterey Jack, or a sprinkle of Parmesan. Each will add a unique flavor profile.
Spice It Up: A pinch of red pepper flakes with the eggs, a dash of hot sauce, or a sprinkle of cayenne pepper can add a lovely warmth.
Herbs for Freshness: Fresh chopped chives, parsley, or dill can brighten the flavors significantly. Add them after the frittata comes out of the broiler.
Tortilla Options: While a brown rice tortilla offers a great gluten-free option, any large flour tortilla, whole wheat tortilla, or even a large spinach wrap would work wonderfully.
Serving Suggestions: Beyond ketchup and sriracha, consider fresh salsa, a dollop of Greek yogurt or sour cream, a slice of avocado, or a side salad for a complete meal.

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More Delicious Frittata and Wrap Inspiration

Once you discover the joy of creating quick and flavorful frittata wraps, you’ll want to explore all the possibilities! Many frittata recipes can easily be adapted into a delicious wrap. Here are a few more ideas to get your culinary creativity flowing:

Greek Pepper and Onion Frittata: A Mediterranean-inspired frittata bursting with the flavors of bell peppers, onions, and tangy feta. Perfect for adding a vibrant twist to your meal.

Kale and Parmesan Frittata: Healthy and savory, this frittata combines nutritious kale with salty Parmesan cheese for a deeply satisfying flavor. It’s an excellent way to incorporate more greens into your diet.

Baby Peas and Cheese Frittata: From Family Fresh Cooking, this recipe offers a delightful sweetness from baby peas combined with your favorite cheese. A comforting and flavorful choice that’s surprisingly easy.

Spinach, Artichoke and Sun-Dried Tomato Frittata: Courtesy of Bake Your Day, this frittata brings together a trio of intensely flavorful ingredients for a gourmet experience that still comes together quickly.

Whether you’re looking for a quick breakfast, a satisfying lunch, or an easy weeknight dinner, this Roasted Zucchini and Feta Frittata Wrap delivers on all fronts. It’s a testament to the fact that delicious, wholesome food doesn’t have to be complicated or time-consuming. Embrace your leftovers, get creative with your fillings, and enjoy the incredible flavors you can create in your own kitchen!

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