Renewable energy is boosting the deployment of microgrids (MGs) with stochastic and low inertia nature. To improve the operational efficiency of MGs while guaranteeing frequency security, a three-stage stochastic unit commitment problem is proposed, where renewable energy can be deloaded. In the first stage, the diesel generators (DGs) are scheduled, responding to uncertainties of loads and photovoltaic generator output. In the second stage, the outputs of DGs are optimized to reduce the operational cost under uncertain disturbances. In the third stage, a novel PV deloading strategy is proposed to test the frequency security of MGs. The three-stage optimization problem is formulated as a multi-stage stochastic optimization problem with recourse. This problem is then solved using a novel nested Benders decomposition algorithm with both dual cuts and partial primal cuts. Simulations are performed on an AC MG under different PV penetration levels and disturbances. The results verify the effectiveness of the proposed model in balancing operational efficiency, renewable energy utilization, and frequency security.