Turkey burger with pepper yoghurt and wedges
A tender turkey burger with roasted pepper sauce and oven wedges.
About 50 min · 595 kcal · 40 g protein per serving
Roasted vegetable and mozzarella frittata sandwich
A vegetable frittata tucked into bread with melted mozzarella.
By The foodose editorial team. Nutrition calculated from USDA FoodData Central. Checked on paper on 12 September 2026; not yet cooked in a test kitchen or photographed, so the times and yield are estimates. How we develop our recipes
What still needs a real kitchen
- Confirm the frittata sets in 15 to 18 minutes
- Photograph the finished sandwiches
- Time
- About 55 min
- estimated
- Serves
- 2
- see below
- Energy
- 400 kcal
- per serving
- Protein
- 26 g
- per serving
Ingredients for 2 servings
Check off ingredients as you go.
Contains eggs, gluten, milk. Check the labels on packaged ingredients:
- mozzarella. Some mozzarella is made with animal rennet; check the label if you are vegetarian.
- wholemeal bread. Bread often contains soya and can contain milk, egg or sesame; check the label.
Cooking steps
Heat the oven to 200°C / 400°F (180°C fan). Toss the courgette and red pepper with the oil in a small ovenproof pan and roast for 20 minutes, until soft. Tip away any liquid that has collected.
Turn the oven down to 180°C / 350°F (160°C fan).
Beat the eggs, pour them over the vegetables in the pan and dot the mozzarella over the top.
Bake for 15 to 18 minutes, until set in the centre with no liquid egg left.
Cooked when: 71°C / 160°F in the centre. A food thermometer is the reliable way to tell.
Cut the frittata in half, put each piece between two slices of bread with the basil and press gently.
The useful detail
Drain oily or watery roasted vegetables before adding eggs. Liquid in the pan stops the custard setting and leaves a wet layer under the frittata.
Make it work for you
One serving is Half the frittata in a sandwich. You can switch to a smaller portion in the ingredients above; it is three quarters of this, and it contains correspondingly less energy and protein. It is an option, not a goal.
Aubergine instead of courgette
Silkier, and it takes up more of the oil.
Per serving: about 5 kcal more, about the same protein, about the same fat.
Cheddar instead of mozzarella
Sharper, and it browns rather than stretching.
Per serving: about 35 kcal more, about the same protein, about 4 g more fat.
Eat the frittata without bread
A lighter lunch. The figures below include the bread, which is most of the carbohydrate.
Estimated nutrition
Per standard serving, calculated from the ingredients above. Nutrition changes with substitutions, brands and how much oil stays in the pan.
A frittata sandwich counted in full, bread included. Eggs and mozzarella together give it a solid protein figure for a vegetarian lunch.
| Energy | 400 kcal |
|---|---|
| Protein | 26 g |
| Fat | 17 g |
| of which saturates | 6 g |
| Carbohydrate | 35 g |
| of which sugars | 7 g |
| Fibre | 6 g |
| Sodium | 600 mg |
Show calculation notes
Each ingredient’s weight is multiplied by its USDA FoodData Central values per 100 g. The whole recipe is added up and divided by 2. Raw weights are used for meat, fish and vegetables; beans and lentils are drained weights. All of the oil is counted as eaten. Added salt is not included; sodium from stock, bread, cheese and tinned food is.
| Ingredient | Weight used | Source | Energy | Protein |
|---|---|---|---|---|
| courgette | 100 g | FDC 169291Squash, summer, zucchini, includes skin, raw | 17 kcal | 1.2 g |
| red pepper | 80 g | FDC 170108Peppers, sweet, red, raw | 21 kcal | 0.8 g |
| olive oil | 4.5 g | FDC 171413Oil, olive, salad or cooking | 40 kcal | 0.0 g |
| eggs | 170 g | FDC 171287Egg, whole, raw, fresh | 240 kcal | 21.1 g |
| mozzarella | 50 g | FDC 170847Cheese, mozzarella, part skim milk | 127 kcal | 12.1 g |
| wholemeal bread | 140 g | FDC 172688Bread, whole-wheat, commercially prepared | 353 kcal | 17.4 g |
| fresh basil | 5 g | FDC 172232Basil, fresh | 1 kcal | 0.2 g |
| Whole recipe | Divided by 2 | 799 kcal | 52.8 g |
Per serving the energy is rounded to the nearest 5 kcal, grams to the nearest whole gram and sodium to the nearest 10 mg. Calculation method 1.0, September 2026. How the calculation works.
Storage and reheating
- In the fridge
- Cool, cover and refrigerate within 2 hours of cooking. Eat within 3 to 4 days. The frittata is good cold; make the sandwich fresh.
- In the freezer
- Freezing keeps food safe indefinitely; the texture is best if it is eaten sooner rather than later.
- Reheating
- Reheat until it reaches 74°C / 165°F, steaming hot throughout.
Checked against US Food and Drug Administration, Refrigerator and Freezer Storage Chart, USDA Food Safety and Inspection Service, Leftovers and Food Safety, FoodSafety.gov, Safe Minimum Internal Temperatures and FoodSafety.gov, Cold Food Storage Chart. UK guidance from the Food Standards Agency is shorter, at two days for most leftovers.
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