Veggie Frittata

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.

Southern Living JUNE 2006

  • Yield: Makes 8 servings
  • Cook time: 28 Minutes
  • Prep time: 20 Minutes
  • Other: 3 Minutes


  • 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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Nutritional Information

Amount per serving
  • Calories: 139
  • Calories from fat: 54%
  • Fat: 8.5g
  • Saturated fat: 3.7g
  • Monounsaturated fat: 2.2g
  • Polyunsaturated fat: 0.5g
  • Protein: 12.5g
  • Carbohydrate: 3.9g
  • Fiber: 0.9g
  • Cholesterol: 119mg
  • Iron: 1.3mg
  • Sodium: 231mg
  • Calcium: 202mg

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Veggie Frittata Recipe