Diabetes Forecast

Fluffy Vegetable Frittata

Per Serving

Fluffy Vegetable Frittata

Makes: 2 servings
Serving Size: 1/2 large or 1 small frittata
Calories 220
Fat 12 g
Saturated Fat 4.3 g
Trans Fat 0 g
Carbohydrate 12 g
Fiber 3 g
Sugars 7 g
Cholesterol 375 mg
Sodium 410 mg
Potassium 600 mg
Protein 18 g
Phosphorus 320 mg
Choices: Nonstarchy Vegetable 2, Medium-Fat Protein 2
  • Makes: 2 servings
  • Serving Size: 1/2 large or 1 small frittata
  • Preparation Time: 20 minutes
  • Cooking Time: 12 minutes


Nonstick cooking spray
1/4 cup finely minced red onion
1 garlic clove, finely minced
1/2 cup diced red bell pepper
1/2 cup diced zucchini
1 tsp. Italian seasoning
1/8 tsp. sea salt
1/4 tsp. freshly ground black pepper
4 eggs
3 Tbsp. fat-free milk
3 Tbsp. grated Parmesan cheese, divided
Dash hot sauce (optional)
1 large tomato, cored, thinly sliced
2 sprigs fresh oregano (optional)


  1. Coat 2 mini (or 1 large) ovenproof skillets with nonstick cooking spray and then heat over medium heat. Add the onion and sauté for 3 minutes. Add the garlic, bell pepper, and zucchini and sauté for 3 minutes. Add the Italian seasoning, salt, and black pepper. Turn off the heat as you prepare the eggs (step No. 2).
  2. Set the oven rack 6 inches from the broiler, then preheat the oven to broil. Separate the eggs. Beatthe egg yolks with the milk, 2 tablespoons of the Parmesan cheese, and, if desired, a dash of hot sauce. Beat the egg whites with an electric mixer until stiff. Gently fold the egg whites into the egg yolks.
  3. Reheat the vegetables over medium heat. Pour the egg mixture on top of the vegetables. Cook for 4 minutes, or until the bottom is set. Place the tomatoes on the frittatas and sprinkle with the remaining cheese. Add the skillets to the oven and broil the frittatas for 2 minutes, or until lightly browned. Top with chopped fresh oregano, if desired.

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