Description
This Healthy Vegetable Frittata is a light yet flavorful dish packed with fresh vegetables and egg whites. It’s perfect for a nutritious breakfast or brunch, featuring sautéed red onion, bell pepper, and spinach, combined with a touch of Parmesan and baked to perfection. High in protein and low in fat, this frittata promotes a balanced diet while delivering delicious taste.
Ingredients
Scale
Vegetables and 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)
- 1/4 cup grated Parmesan cheese
- 1/2 teaspoon garlic powder
- 1/4 teaspoon baking powder
- 1/8 teaspoon sea salt
- 1/8 teaspoon ground black pepper
Garnish
- 2 tablespoons fresh chopped parsley
- Additional Parmesan cheese (optional)
Instructions
- Preheat the oven: Preheat your oven to 375 degrees Fahrenheit to prepare for baking the frittata.
- Sauté vegetables: Heat olive oil in an oven-safe skillet over medium heat. Add diced red onion and red bell pepper, sauté for 3-5 minutes until the onion becomes translucent. Then add the chopped spinach and cook for an additional 1-2 minutes until the spinach is wilted.
- Prepare the egg mixture: In a mixing bowl, whisk the egg whites until they start to become frothy. Stir in the grated Parmesan cheese, garlic powder, baking powder, sea salt, and black pepper until well combined.
- Combine eggs and vegetables: Pour the egg white mixture evenly over the sautéed vegetables in the skillet. Cook on the stovetop for 2-3 minutes, allowing the bottom to begin setting without stirring.
- Bake the frittata: Transfer the skillet to the preheated oven and bake for 5-8 minutes, or until the top is fully set and firm to the touch.
- Finish and serve: Remove the skillet from the oven, sprinkle chopped fresh parsley and additional Parmesan cheese if desired on top. Slice the frittata into 6 equal portions and serve warm.
Notes
- You can substitute fresh spinach with kale or Swiss chard for a different leafy green flavor.
- Use a non-stick oven-safe skillet to prevent sticking and make cleanup easier.
- Adding a pinch of red chili flakes can give the frittata a subtle kick.
- For added creaminess, incorporate a tablespoon of low-fat milk or cream into the egg mixture.
- Leftovers can be refrigerated for up to 3 days and reheated gently in the microwave or oven.
