Description
This Healthy Vegetable Frittata is a light and nutritious meal, packed with fresh vegetables and egg whites. Perfect for a quick breakfast or brunch, it’s low in calories and fat, yet high in protein and flavor. With simple ingredients and easy steps, this frittata allows you to enjoy a delicious and wholesome dish in under 25 minutes.
Ingredients
Scale
Vegetables & Oil
- 1 tablespoon olive oil
- 1/4 cup diced red onion
- 1/2 cup diced red bell pepper
- 2 cups baby spinach, roughly chopped
Egg Mixture
- 10 egg whites (1 carton)
- ¼ cup grated Parmesan cheese
- ½ teaspoon garlic powder
- ¼ teaspoon baking powder
- ⅛ teaspoon sea salt
- ⅛ teaspoon ground black pepper
Garnish
- 2 tablespoons fresh chopped parsley
- Additional Parmesan cheese (optional)
Instructions
- Preheat Oven: Preheat the oven to 375 degrees Fahrenheit to prepare for baking the frittata after it starts cooking on the stovetop.
- Sauté Vegetables: In an oven-safe skillet, heat the olive oil over medium heat. Add the diced red onion and red bell pepper and sauté for 3-5 minutes until the onions become translucent. Add the chopped spinach and sauté for an additional 1-2 minutes until wilted.
- Prepare Egg Mixture: In a mixing bowl, whisk the egg whites until they become frothy. Stir in the grated Parmesan cheese, garlic powder, baking powder, sea salt, and black pepper to evenly combine all ingredients.
- Combine and Cook on Stovetop: Pour the egg white mixture over the sautéed vegetables in the skillet. Cook on the stovetop for about 2-3 minutes until the bottom begins to set.
- Bake Frittata: Transfer the skillet to the preheated oven and bake for 5-8 minutes or until the top of the frittata is fully set and slightly golden.
- Finish and Serve: Remove the frittata from the oven, sprinkle with fresh chopped parsley and more Parmesan cheese if desired. Cut into 6 equal pieces and serve warm.
Notes
- If you do not have an oven-safe skillet, transfer the vegetables and egg mixture to a baking dish after sautéing before baking.
- You can substitute egg whites with whole eggs if desired, but this will increase calories and fat content.
- Add other vegetables like mushrooms or zucchini for more variety and nutrition.
- This recipe can be made ahead and refrigerated; reheat before serving.
- To keep it vegetarian, ensure Parmesan cheese is suitable or use a vegetarian-friendly cheese alternative.
- Prep Time: 10 minutes
- Cook Time: 15 minutes
- Category: Breakfast
- Method: Baking
- Cuisine: American
