Heart-Healthy Vegetable Frittata

Start your day the wholesome way with this Heart-Healthy Vegetable Frittata, a vibrant and nutritious breakfast or brunch option that’s as satisfying as it is guilt-free. Made with protein-packed egg whites and a medley of fresh vegetables like red bell peppers, zucchini, mushrooms, baby spinach, and cherry tomatoes, this recipe is brimming with vitamins, fiber, and antioxidants. Lightly seasoned with garlic, black pepper, and garnished with fresh parsley, this oven-baked frittata is cooked with a touch of heart-healthy olive oil, making it a perfect low-cholesterol meal choice. Ready in just 40 minutes and packed with flavor, it's a fantastic gluten-free, low-fat dish that serves four and can be enjoyed warm or at room temperature. Whether you’re meal-prepping, watching your cholesterol, or simply craving a light, veggie-filled dish, this easy frittata is the ideal answer!

Nutriscore Rating: 77/100

Prep Time:15 mins

Cook Time:25 mins

Total Time:40 mins

Servings: 4

Ingredients

• 12 large Egg whites
• 1 medium Red bell pepper, diced
• 1 small Zucchini, diced
• 2 cups Baby spinach, chopped
• 1 cup Mushrooms, sliced
• 1 cup Cherry tomatoes, halved
• 1 tablespoon Olive oil
• 2 cloves Garlic, minced
• 0.5 teaspoon Black pepper
• 0.25 teaspoon Salt (optional)
• 1 as needed Non-stick cooking spray
• 2 tablespoons Fresh parsley, chopped (for garnish)

Directions

Step 1

Preheat the oven to 375°F (190°C).

Step 2

In a large bowl, whisk the egg whites until slightly frothy. Set aside.

Step 3

Heat a large oven-safe skillet over medium heat and add the olive oil.

Step 4

Once the oil is hot, add the garlic and sauté for 30 seconds until fragrant.

Step 5

Add the diced red bell pepper, zucchini, and mushrooms to the skillet. Cook for 5-7 minutes, stirring occasionally, until the vegetables begin to soften.

Step 6

Stir in the baby spinach and cherry tomatoes. Cook for an additional 2-3 minutes until the spinach wilts.

Step 7

Season the vegetables with black pepper and, if desired, a pinch of salt.

Step 8

Reduce the heat to low and evenly spread the vegetable mixture across the skillet.

Step 9

Pour the egg whites over the vegetables, ensuring an even layer. Do not stir.

Step 10

Cook on the stovetop for 2-3 minutes, allowing the edges to set slightly.

Step 11

Transfer the skillet to the preheated oven and bake for 18-20 minutes, or until the frittata is fully set in the center and slightly golden on top.

Step 12

Carefully remove the skillet from the oven using oven mitts. Let the frittata cool for 5 minutes before slicing.

Step 13

Garnish with chopped parsley and serve warm. Enjoy your heart-healthy meal!

Nutrition Facts

Serving size	1098.3 grams (1098.3g)

Amount per serving	% Daily Value*
Calories	493

Total Fat 16.20g	21%
Saturated Fat 2.40g	12%
Polyunsaturated Fat 1.30g
Cholesterol 0mg	0%
Sodium 1336mg	58%
Total Carbohydrate 38.90g	14%
Dietary Fiber 11.00g	39%
Total Sugars 17.80g
Protein 55.30g	111%

Vitamin D 14IU	70%
Calcium 222mg	17%
Iron 6mg	34%
Potassium 2802mg	60%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 27.9%

Protein: 42.3%

Carbs: 29.8%