Diabetes Forecast

Italian Vegetable Frittata With White Beans

Per Serving

Italian Vegetable Frittata With White Beans

Makes: 4
Serving Size: 1/4 of frittata (about 4 oz.)
Calories 130
Fat 5 g
Saturated Fat 1.6 g
Trans Fat 0 g
Carbohydrate 10 g
Fiber 2 g
Sugars 3 g
Cholesterol 95 mg
Sodium 145 mg (without added salt)
Potassium 340 mg
Protein 11 g
Choices: Starch 0.5, Vegetable 1, Lean meat 1, Fat 0.5
  • Makes: 4
  • Serving Size: 1/4 of frittata (about 4 oz.)
  • Preparation Time: 10 minutes
  • Cooking Time: 25 minutes


1/2 Tbsp. olive oil
1/2 small onion, chopped (3/4 cup)
1 garlic clove, minced (1 tsp.)
1/2 cup sliced mushrooms
3/4 cup chopped fresh spinach leaves, stemmed
1/2 cup halved grape tomatoes
4 egg whites
2 whole eggs
1 Tbsp. fat-free milk
1/2 tsp. Italian seasoning
Hot sauce to taste
Sea salt and freshly ground black pepper to taste
1/2 cup canned cannellini beans, drained and rinsed
2 Tbsp. freshly grated Parmesan cheese


  1. In a 7-inch skillet, heat the olive oil over medium heat. Add the onions and sauté for about 5 to 6 minutes. Add in the garlic and mushrooms, and sauté for 3 to 4 minutes, until mushrooms are lightly browned. Add in the spinach and tomatoes, and sauté for 1 to 2 minutes until the spinach wilts.
  2. In a medium bowl, whisk together the egg whites, whole eggs, milk, Italian seasoning, hot sauce, salt, and pepper. Fold in the beans.
  3. Pour the egg mixture over the vegetables. Reduce the heat to medium low, and cook until eggs are almost set, 8 to 10 minutes. Use a spatula to lift the uncooked portion of egg so it flows to the bottom of the pan.
  4. Preheat the oven to broil. Sprinkle the frittata with the Parmesan cheese. Broil about 4 to 5 inches from the heat source for 1 to 2 minutes, or until the eggs are set. Cut into wedges to serve.

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