Veggie Frittata

Veggie FrittataRecipe
Make a reduced-fat vegetarian frittata by replacing some of the whole eggs with egg whites, using reduced-fat cheese and fat-free milk, and stirring fresh vegetables into the egg mixture.  It's a great meatless dish for breakfast, brunch, or a light dinner.


Makes 8 servings

Recipe from

Southern Living

Recipe Time

Prep: 20 Minutes
Cook: 28 Minutes
Other: 3 Minutes

Nutritional Information

Calories 139
Caloriesfromfat 54 %
Fat 8.5 g
Satfat 3.7 g
Monofat 2.2 g
Polyfat 0.5 g
Protein 12.5 g
Carbohydrate 3.9 g
Fiber 0.9 g
Cholesterol 119 mg
Iron 1.3 mg
Sodium 231 mg
Calcium 202 mg


1 medium-size yellow onion, chopped
1/2 (8-oz.) container sliced fresh mushrooms
1 tablespoon olive oil
1 (6-oz.) bag fresh baby spinach*
4 large eggs
6 egg whites
1/2 (8-oz.) block 2% reduced-fat sharp Cheddar cheese, shredded (about 1 cup)
1/4 cup freshly grated Parmesan cheese
2 tablespoons fat-free milk
1/2 teaspoon pepper
1/4 teaspoon salt
1/4 teaspoon ground nutmeg
Garnishes: black pepper, chopped fresh parsley


1. Sauté onion and mushrooms in hot oil in an ovenproof nonstick 10-inch skillet over medium-high heat 10 minutes or until tender. Stir in spinach, and sauté 3 minutes or until water evaporates and spinach wilts. Remove from heat, and set aside.

2. Whisk together 4 large eggs, 6 egg whites, Cheddar cheese, and next 5 ingredients.

3. Pour egg mixture into skillet with onion mixture, stirring to combine.

4. Bake at 350° for 12 to 15 minutes or just until set. Let stand 3 minutes. Cut into wedges. Garnish, if desired.

*1 (10-oz.) package chopped frozen spinach, thawed and well drained, may be substituted for fresh spinach.


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