This Italian cheese is so versatile that it can be used in both sweet and savory recipes from cheesecakes to lasagnas.
Low-Fat Vegetable Frittata
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- #41473
A healthy frittata! It's made with a combination of whole eggs plus additional egg whites and is loaded with onion, bell pepper, and zucchini and topped with feta cheese (hint: use reduced fat feta for even more calorie savings). This low-fat frittata recipe is a great way to get in lots of veggies at breakfast or brunch
serves/makes:
ready in:
under 30 minutes
under 30 minutes
3 reviews
ingredients
nonstick cooking spray
1 medium onion, diced
1 medium red bell pepper, seeded and diced
1 medium green bell pepper, seeded and diced
1 medium zucchini, diced
1 teaspoon sugar (optional, can also use a heat-safe sugar substitute)
3/4 teaspoon salt
1/4 teaspoon coarsely ground black pepper
1/4 cup water
4 tablespoons finely chopped fresh basil
6 large egg whites
2 large eggs
2 ounces crumbled feta cheese
directions
Preheat the oven to 375 degrees F.
Grease a non-stick skillet with cooking spray and place over medium-high heat. Add the onion and cook, stirring frequently, until soft and lightly browned.
Add the bell peppers, zucchini, sugar, salt, and pepper. Cook, stirring frequently, until the vegetables are crisp-tender.
Add the water to the skillet and bring to a boil. Reduce the heat to a simmer, cover the skillet, and let cook for 10 minutes. Remove the pan from the heat and stir in half of the basil.
In a bowl, whisk together the egg whites, eggs, half of the feta cheese, and the remaining basil.
Grease an oven-safe skillet with cooking spray. Add the egg mixture and cook over medium-high heat for 2 minutes or until the eggs begin to set.
Remove the pan from the heat. Top the egg with the cooked vegetables and sprinkle with the remaining feta cheese.
Place the skillet in the oven and cook until the cheese has melted and the frittata is set.
Remove the skillet from the oven and cut the frittata into wedges to serve.
common recipe questions
What can I cook this in if I don't have an oven-safe skillet?
If you have a skillet that is NOT non-stick you can wrap the handle in a few layers of aluminum foil to protect it. We don't recommend using non-stick cookware in the oven if it is not listed as oven-safe.
Can I use other vegetables?
Yes, just keep the ratio of veggies to other ingredients the same. Broccoli, asparagus, artichokes, and mushrooms are all good.
Can I use frozen vegetables like a stir-fry blend that has peppers and onions?
Frozen vegetables will contain more water so we recommend cooking them as directed on the package and draining them well before adding.
What cheese can I use instead of feta?
The calorie count may change but some good substitutes are ricotta salata, goat cheese, cotija, gorgonzola, or queso fresco.
What can I use instead of basil?
Oregano, tarragon, fresh spinach, thyme, savory, or parsley
Does this have to be finished in the oven? Can I cook it completely on the stove top?
You can finish it on the stove top. Cover the skillet and cook over medium-low heat until the cheese has melted and the eggs are set. The final result will be slightly different than an oven-baked frittata as it won't be browned on top and it will contain more moisture from having the lid on.
nutrition data
92 calories, 4 grams fat, 7 grams carbohydrates, 8 grams protein per serving.
It may look like a sad little package shoved in the back of your freezer, but frozen spinach actually has a lot of culinary uses (and some may surprise you).
A can of cream of mushroom soup can be a real dinner saver. It works great in casseroles and can turn into a sauce or gravy in a pinch.
see more low fat breakfast recipes
reviews & comments
August 8, 2014
This was a refreshing yet substantial breakfast. It was heaping with ingredients but did not make you feel stuffed afterwards. Next time, I think I'll add a splash of green Tabasco Sauce to give it a little added zip.
July 30, 2014
Loved how veggie packed this frittata was. Made you feel like you were eating a lot and not "dieting"
July 22, 2013
I don't usually like egg white only dishes but since this one also has some yolks it was quite palatable. Good mix of flavors and ingredients and had sort of a greek flavor to it. I don't think it served 6 really but I know sometimes "diet" recipes have smaller serving sizes.