Low Sodium Zucchini Frittata
Savor the wholesome goodness of a Low Sodium Zucchini Frittata, a nutritious and flavor-packed dish that's perfect for breakfast, brunch, or even a light dinner. This frittata combines fresh zucchini, vibrant red bell pepper, and aromatic yellow onion, all gently cooked to bring out their natural sweetness. A blend of whole eggs and egg whites ensures richness while keeping it light, complemented by fragrant herbs like parsley and basil for an herby twist. Black pepper adds a subtle kick, while optional unsalted Parmesan cheese lends a touch of creaminess without the extra sodium. Simple to prepare in just 40 minutes, this oven-baked recipe offers a delightful golden crust and tender texture. Serve warm or at room temperature alongside a crisp salad or fresh fruit for a balanced, heart-healthy meal. If you're searching for a quick, low sodium, and veggie-packed solution, this zucchini frittata is sure to impress!
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Recipe Information
Ingredients
- 2 medium (about 150g each) zucchini
- 6 large eggs
- 2 large egg whites
- 1 small (about 100g) yellow onion
- 1 medium (about 120g) red bell pepper
- 2 cloves garlic
- 2 tablespoons fresh parsley
- 2 tablespoons fresh basil
- 0.5 teaspoons black pepper
- 2 teaspoons olive oil
- 2 tablespoons unsalted Parmesan cheese (optional)
Instructions
Preheat your oven to 375°F (190°C).
Rinse and dry the zucchini. Slice them into thin rounds, about 1/4-inch thick.
Dice the onion and red bell pepper into small, bite-sized pieces. Mince the garlic.
In a medium bowl, crack the eggs and add the extra egg whites. Whisk the eggs together until fully combined. Stir in chopped parsley, basil, and black pepper. Set aside.
In an oven-safe 10-inch skillet, heat the olive oil over medium heat. Add the diced onion and cook for 2-3 minutes until softened.
Add the bell pepper and garlic to the skillet. Cook for an additional 2 minutes, stirring frequently, until the vegetables are fragrant.
Stir in the sliced zucchini and cook until the zucchini softens slightly, about 4-5 minutes. Spread the vegetables evenly across the skillet.
Pour the egg mixture over the vegetables. Tilt the skillet gently to ensure the eggs are distributed evenly around the pan.
If using unsalted Parmesan cheese, sprinkle it evenly over the top of the egg mixture.
Cook the frittata on the stovetop over medium-low heat for 3-4 minutes, just until the edges begin to set.
Transfer the skillet to the preheated oven and bake for 15-20 minutes, or until the frittata is fully set and lightly golden on top.
Remove from the oven and allow the frittata to cool for 5 minutes before slicing into wedges.
Serve warm or at room temperature. Pair with a simple side salad or fruit for a complete meal.
Nutrition Facts
Calories |
957 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 60.5 g | 78% | |
| Saturated Fat | 15.7 g | 78% | |
| Polyunsaturated Fat | 2.9 g | ||
| Cholesterol | 1123 mg | 374% | |
| Sodium | 3410 mg | 148% | |
| Total Carbohydrate | 46.0 g | 17% | |
| Dietary Fiber | 7.5 g | 27% | |
| Total Sugars | 31.0 g | ||
| Protein | 54.6 g | 109% | |
| Vitamin D | 6.2 mcg | 31% | |
| Calcium | 399 mg | 31% | |
| Iron | 8.2 mg | 46% | |
| Potassium | 1706 mg | 36% | |
*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.
