Heart-Healthy Vegetable Frittata
Start your day or brunch in a nutritious way with this heart-healthy vegetable frittata! Packed with protein-rich egg whites and a colorful medley of fresh vegetables like red bell peppers, zucchini, baby spinach, mushrooms, and cherry tomatoes, this guilt-free recipe is as satisfying as it is nourishing. Lightly sautéed garlic enhances the flavor, while a touch of olive oil keeps it wholesome. Oven-baked to perfection, this frittata comes together in under 40 minutes, making it perfect for busy mornings. Garnished with fresh parsley, it’s a vibrant, low-calorie dish that pairs beautifully with a side salad or whole-grain toast. Whether you’re watching your cholesterol or simply looking for a deliciously healthy meal, this high-protein, low-fat recipe is sure to delight!
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Recipe Information
Ingredients
- 12 large Egg whites
- 1 medium Red bell pepper, diced
- 1 small Zucchini, diced
- 2 cups Baby spinach, chopped
- 1 cup Mushrooms, sliced
- 1 cup Cherry tomatoes, halved
- 1 tablespoon Olive oil
- 2 cloves Garlic, minced
- 0.5 teaspoon Black pepper
- 0.25 teaspoon Salt (optional)
- 1 as needed Non-stick cooking spray
- 2 tablespoons Fresh parsley, chopped (for garnish)
Instructions
Preheat the oven to 375°F (190°C).
In a large bowl, whisk the egg whites until slightly frothy. Set aside.
Heat a large oven-safe skillet over medium heat and add the olive oil.
Once the oil is hot, add the garlic and sauté for 30 seconds until fragrant.
Add the diced red bell pepper, zucchini, and mushrooms to the skillet. Cook for 5-7 minutes, stirring occasionally, until the vegetables begin to soften.
Stir in the baby spinach and cherry tomatoes. Cook for an additional 2-3 minutes until the spinach wilts.
Season the vegetables with black pepper and, if desired, a pinch of salt.
Reduce the heat to low and evenly spread the vegetable mixture across the skillet.
Pour the egg whites over the vegetables, ensuring an even layer. Do not stir.
Cook on the stovetop for 2-3 minutes, allowing the edges to set slightly.
Transfer the skillet to the preheated oven and bake for 18-20 minutes, or until the frittata is fully set in the center and slightly golden on top.
Carefully remove the skillet from the oven using oven mitts. Let the frittata cool for 5 minutes before slicing.
Garnish with chopped parsley and serve warm. Enjoy your heart-healthy meal!
Nutrition Facts
Calories |
493 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 16.2 g | 21% | |
| Saturated Fat | 2.4 g | 12% | |
| Polyunsaturated Fat | 1.3 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1336 mg | 58% | |
| Total Carbohydrate | 38.9 g | 14% | |
| Dietary Fiber | 11.0 g | 39% | |
| Total Sugars | 17.8 g | ||
| Protein | 55.3 g | 111% | |
| Vitamin D | 0.4 mcg | 2% | |
| Calcium | 222 mg | 17% | |
| Iron | 6.1 mg | 34% | |
| Potassium | 2802 mg | 60% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
