Low Sodium Vegetable Frittata
Brighten up your breakfast or brunch with this Low Sodium Vegetable Frittata, a guilt-free dish packed with vibrant flavors and fresh produce. Made with protein-rich eggs, nutrient-dense baby spinach, and a medley of zucchini, red bell pepper, and cherry tomatoes, this wholesome frittata delivers all the taste without the salt. Sautéed garlic and parsley add a fragrant touch, while a dash of black pepper enhances the natural flavors of the vegetables. Oven-baked to golden perfection, this quick and easy recipe is ready in under 40 minutes, making it ideal for busy mornings or a healthy meal prep option. Serve warm and pair with a fresh side salad for a well-rounded meal that’s low in sodium but high in satisfaction!
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Recipe Information
Ingredients
- 8 large eggs
- 0.25 cups milk (unsweetened, low-fat or plant-based)
- 1 medium zucchini
- 1 medium red bell pepper
- 0.5 medium yellow onion
- 2 cups baby spinach
- 1 cup cherry tomatoes
- 2 cloves garlic (minced)
- 1 tablespoon olive oil
- 2 tablespoons fresh parsley (chopped)
- 0.25 teaspoons fresh ground black pepper
Instructions
Preheat your oven to 375°F (190°C).
Crack all 8 eggs into a mixing bowl. Add the milk and whisk until well combined and slightly frothy. Set aside.
Dice the zucchini, red bell pepper, and onion into small, even pieces. Halve the cherry tomatoes. Mince the garlic.
In a large, oven-safe skillet, heat the olive oil over medium heat. Add the diced onion and garlic, sautéing until the onion becomes translucent, about 3 minutes.
Add the diced zucchini and red bell pepper to the skillet. Cook for 5-6 minutes, stirring occasionally, until the vegetables begin to soften.
Add the baby spinach and cherry tomatoes to the skillet. Stir gently and cook for 2 more minutes, just until the spinach wilts.
Season the vegetables with freshly ground black pepper and sprinkle in the chopped parsley. Stir to combine.
Turn off the heat and pour the whisked egg mixture evenly over the vegetables in the skillet. Gently shake the skillet or use a spatula to ensure the eggs spread evenly.
Transfer the skillet to the preheated oven and bake for 18-22 minutes, or until the frittata is puffed up, golden brown on top, and set in the center.
Allow the frittata to cool in the skillet for 5 minutes before slicing into wedges. Serve warm and enjoy!
Nutrition Facts
Calories |
909 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 54.0 g | 69% | |
| Saturated Fat | 15.3 g | 76% | |
| Polyunsaturated Fat | 1.5 g | ||
| Cholesterol | 1490 mg | 497% | |
| Sodium | 2525 mg | 110% | |
| Total Carbohydrate | 43.2 g | 16% | |
| Dietary Fiber | 8.8 g | 31% | |
| Total Sugars | 28.7 g | ||
| Protein | 59.4 g | 119% | |
| Vitamin D | 8.8 mcg | 44% | |
| Calcium | 448 mg | 34% | |
| Iron | 11.4 mg | 63% | |
| Potassium | 1846 mg | 39% | |
*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.
