Low Fat Zucchini Frittata
Elevate your breakfast or brunch game with this Low Fat Zucchini Frittata, a light and nutritious dish that's brimming with flavor and perfect for a wholesome start to your day. This recipe combines tender zucchini, baby spinach, and savory Parmesan cheese with a blend of whole eggs and egg whites for a protein-rich meal that's low in fat but high in taste. The skillet-to-oven cooking technique ensures a beautifully golden, fluffy frittata that's simple to prepare in just 30 minutes. Enhanced with garlic, onion, and optional fresh parsley, this veggie-packed delight offers an irresistible balance of flavors. Serve warm or at room temperature, and enjoy it as a guilt-free option that's perfect for meal prep or casual entertaining. Key features include quick prep time, minimal ingredients, and a focus on healthy cooking techniques, making this zucchini frittata ideal for health-conscious food lovers.
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Recipe Information
Ingredients
- 2 medium (about 1 pound total) zucchini
- 4 large eggs
- 3 egg whites
- 2 tablespoons low-fat milk
- 2 tablespoons grated Parmesan cheese
- 1 teaspoon olive oil
- 1 small, finely chopped yellow onion
- 2 cloves, minced garlic
- 1 cup, loosely packed baby spinach leaves
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
- 2 tablespoons, chopped (optional) fresh parsley
Instructions
Preheat your oven to 375°F (190°C).
Wash the zucchini and slice them into thin rounds. Set aside.
In a medium mixing bowl, whisk together the eggs, egg whites, and low-fat milk until smooth. Stir in the grated Parmesan cheese, salt, and black pepper. Set the mixture aside.
Heat the olive oil in an oven-safe, non-stick skillet over medium heat. Once the oil is hot, add the finely chopped onion and sauté for 2-3 minutes until soft and translucent.
Add the minced garlic to the skillet and cook for an additional 1 minute, stirring frequently to avoid burning.
Stir in the sliced zucchini and sauté for 4-5 minutes or until they are slightly softened and start to caramelize.
Add the spinach to the skillet and cook for 1-2 minutes, stirring, until the leaves wilt.
Evenly distribute the cooked vegetables across the skillet. Pour the egg mixture over the vegetables, tilting the skillet to ensure it spreads evenly.
Cook on the stovetop over medium-low heat for 3-4 minutes, or until the edges of the frittata start to set. Do not stir.
Carefully transfer the skillet to the preheated oven. Bake for 12-15 minutes, or until the top of the frittata is puffed and golden and the center is fully set.
Remove the skillet from the oven (use oven mitts as the handle will be hot) and let the frittata cool for 5 minutes.
Garnish with fresh parsley, if desired. Slice into wedges and serve warm or at room temperature.
Nutrition Facts
Calories |
876 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 40.4 g | 52% | |
| Saturated Fat | 11.2 g | 56% | |
| Polyunsaturated Fat | 2.0 g | ||
| Cholesterol | 756 mg | 252% | |
| Sodium | 10461 mg | 455% | |
| Total Carbohydrate | 85.1 g | 31% | |
| Dietary Fiber | 9.5 g | 34% | |
| Total Sugars | 68.2 g | ||
| Protein | 50.7 g | 101% | |
| Vitamin D | 4.3 mcg | 22% | |
| Calcium | 461 mg | 35% | |
| Iron | 8.3 mg | 46% | |
| Potassium | 2714 mg | 58% | |
*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.
