Veggie Sausage-Cheddar Frittata

Very Healthy
Health score
100%
Veggie Sausage-Cheddar Frittata
16 min.
4
192kcal

Suggestions


Are you looking for a delicious and nourishing way to kickstart your day? Look no further than this delightful Veggie Sausage-Cheddar Frittata. Packed with vibrant vegetables and protein-rich ingredients, this frittata offers a fantastic balance of flavors and textures that will keep you energized throughout your morning.

With just 16 minutes from start to finish, this recipe is perfect for busy mornings or leisurely brunches alike. The colorful combination of green bell peppers and savory mushrooms creates a tantalizing base, while the thawed veggie sausage patties add a hearty bite. Topping it all off is the creamy richness of reduced-fat sharp Cheddar cheese, melting into the warm frittata for a taste that's simply irresistible.

What’s more, this frittata is not only a feast for the senses but also a powerhouse of nutrients, boasting a health score of 100! Each serving is low in calories yet high in protein, making it a guilt-free indulgence. Whether you enjoy it as a satisfying breakfast, a light lunch, or a delightful brunch treat, this Veggie Sausage-Cheddar Frittata will quickly become a staple in your kitchen. Dive into this healthy creation and savor every bite!

Ingredients

  • 0.1 teaspoon pepper black freshly ground
  • cup egg substitute 
  • 0.3 cup skim milk fat-free
  •  bell pepper green chopped
  • ounce mushrooms 
  • 0.1 teaspoon salt 
  • ounces sharp cheddar cheese shredded reduced-fat
  • 5.2 ounce meatless patties frozen thawed crumbled

Equipment

  • frying pan
  • broiler

Directions

  1. Preheat broiler.
  2. Place a 12-inch ovenproof nonstick skillet over medium-high heat. Coat pan with cooking spray.
  3. Add chopped bell pepper and mushrooms; saut 3 minutes.
  4. Add sausage, salt, and pepper; reduce heat to medium-low, and cook 1 minute.
  5. Combine egg substitute and half-and-half; carefully pour over sausage mixture. Cover and cook 6 minutes. (Frittata will be slightly moist on top.)
  6. Sprinkle with cheese.
  7. Broil 1 to 2 minutes or until cheese melts.
  8. Cut into 8 wedges.

Nutrition Facts

Calories192kcal
Protein43.8%
Fat37.67%
Carbs18.53%

Properties

Glycemic Index
25.25
Glycemic Load
0.6
Inflammation Score
-6
Nutrition Score
29.796086891838%

Flavonoids

Luteolin
1.4mg
Kaempferol
0.02mg
Quercetin
0.66mg

Nutrients percent of daily need

Calories:191.51kcal
9.58%
Fat:8.18g
12.58%
Saturated Fat:3.38g
21.12%
Carbohydrates:9.05g
3.02%
Net Carbohydrates:6.99g
2.54%
Sugar:4.56g
5.06%
Cholesterol:14.91mg
4.97%
Sodium:555.43mg
24.15%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:21.4g
42.79%
Vitamin B1:116.53mg
7768.65%
Vitamin B6:14.77mg
738.55%
Vitamin B12:34.4µg
573.34%
Vitamin B2:6.38mg
375.57%
Iron:9.36mg
52%
Selenium:34.5µg
49.28%
Vitamin C:25.51mg
30.92%
Vitamin B5:2mg
20.01%
Phosphorus:185.2mg
18.52%
Calcium:163.17mg
16.32%
Potassium:518.69mg
14.82%
Vitamin B3:2.3mg
11.5%
Copper:0.22mg
11.05%
Zinc:1.56mg
10.41%
Fiber:2.06g
8.23%
Vitamin A:393.79IU
7.88%
Vitamin E:1.18mg
7.88%
Vitamin D:1.16µg
7.72%
Folate:25.79µg
6.45%
Magnesium:23.37mg
5.84%
Manganese:0.08mg
3.82%
Vitamin K:2.79µg
2.66%
Source:My Recipes