Veggie Frittata

Gluten Free
Health score
10%
Veggie Frittata
48 min.
8
95kcal

Suggestions


Start your day on a deliciously healthy note with this delightful Veggie Frittata! Perfect for breakfast, brunch, or even as a savory antipasti, this gluten-free dish is packed with vibrant flavors and nutritious ingredients. Imagine the aroma of sautéed onions and mushrooms wafting through your kitchen, mingling with the fresh essence of baby spinach. This frittata is not just a meal; it’s a celebration of wholesome goodness!

With a light and fluffy texture, thanks to the combination of egg whites and whole eggs, this frittata is a guilt-free indulgence at only 95 calories per serving. The addition of freshly grated Parmesan cheese adds a rich, savory depth, while a hint of nutmeg elevates the flavor profile to new heights. Whether you’re hosting a brunch gathering or simply treating yourself to a nourishing morning meal, this dish is sure to impress.

What’s more, it’s incredibly versatile! Feel free to customize it with your favorite vegetables or herbs, making it a perfect canvas for your culinary creativity. Serve it warm or at room temperature, and don’t forget to garnish with a sprinkle of black pepper and fresh parsley for that extra touch. Dive into this Veggie Frittata and enjoy a wholesome start to your day!

Ingredients

  • oz baby spinach fresh
  •  egg whites 
  • large eggs 
  • tablespoons skim milk fat-free
  • oz mushrooms fresh sliced
  • 0.3 teaspoon nutmeg 
  • tablespoon olive oil 
  • 0.3 cup parmesan cheese freshly grated
  • 0.5 teaspoon pepper 
  • servings pepper fresh black chopped
  • 0.3 teaspoon salt 
  • medium size onion yellow chopped

Equipment

  • frying pan
  • oven
  • whisk

Directions

  1. Saut 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 saut 3 minutes or until water evaporates and spinach wilts.
  2. Remove from heat, and set aside.
  3. Whisk together 4 large eggs, 6 egg whites, Cheddar cheese, and next 5 ingredients.
  4. Pour egg mixture into skillet with onion mixture, stirring to combine.
  5. Bake at 350 for 12 to 15 minutes or just until set.
  6. Let stand 3 minutes.
  7. Cut into wedges.
  8. Garnish, if desired.
  9. *1 (10-oz.) package chopped frozen spinach, thawed and well drained, may be substituted for fresh spinach.

Nutrition Facts

Calories95kcal
Protein34.32%
Fat48.89%
Carbs16.79%

Properties

Glycemic Index
32.28
Glycemic Load
0.69
Inflammation Score
-9
Nutrition Score
14.239130517711%

Flavonoids

Luteolin
0.16mg
Isorhamnetin
0.69mg
Kaempferol
1.45mg
Myricetin
0.08mg
Quercetin
3.64mg

Nutrients percent of daily need

Calories:94.87kcal
4.74%
Fat:5.27g
8.1%
Saturated Fat:1.56g
9.77%
Carbohydrates:4.07g
1.36%
Net Carbohydrates:3.02g
1.1%
Sugar:1.7g
1.89%
Cholesterol:95.83mg
31.94%
Sodium:220.6mg
9.59%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:8.32g
16.64%
Vitamin K:104.3µg
99.33%
Vitamin A:2165IU
43.3%
Selenium:16.27µg
23.25%
Vitamin B2:0.39mg
22.77%
Folate:61.68µg
15.42%
Manganese:0.26mg
13.24%
Phosphorus:115.98mg
11.6%
Vitamin C:7.59mg
9.2%
Vitamin B5:0.91mg
9.08%
Potassium:315.3mg
9.01%
Copper:0.15mg
7.57%
Calcium:74.39mg
7.44%
Magnesium:28.24mg
7.06%
Iron:1.25mg
6.95%
Vitamin B6:0.14mg
6.83%
Vitamin E:0.97mg
6.47%
Vitamin B3:1.25mg
6.23%
Vitamin B12:0.32µg
5.3%
Zinc:0.77mg
5.13%
Fiber:1.05g
4.22%
Vitamin D:0.61µg
4.09%
Vitamin B1:0.06mg
4.01%
Source:My Recipes