Veggie Frittata

7 30 226
Ingredients Minutes Calories
Prep Cook Servings
5 min 25 min 2
Veggie Frittata
Health Rating
Great high-protein breakfast with nutrient-dense vegetable options!

Ingredients


1/2 cup sliced Yellow onion
1 clove(s) Garlic (crushed)
1 cup Kale
1/2 cup Grape tomatoes (chopped)
1/2 cup Cremini (Italian) mushroom
4 medium egg Egg
1/3 cup, crumbled Feta cheese, low fat ((optional))

Instructions


  1. Preheat oven to 350°F (177°C).
  2. In an oven-proof frying pan over med-high heat, cook onions and garlic for 3 mins then add kale, chopped tomatoes, and mushrooms - cook for another 5 mins covered (to wilt kale).
  3. Beat eggs in a bowl until combined and pour evenly over veggies, next sprinkling in feta (optional)
  4. Cook on stovetop for 5-7 minutes.
  5. Transfer pan to oven and bake for 12 minutes.
  6. Serve on its own or with wholegrain toast.

Notes:

Other Vegetables

  • Substitute in spinach, grated zucchini, or red peppers if you prefer.

 


Nutrition Facts

Per Portion

Calories 226
Calories from fat 119
Calories from saturated fat 47
Total Fat 13.2 g
Saturated Fat 5.2 g
Trans Fat 0.1 g
Polyunsaturated Fat 1.7 g
Monounsaturated Fat 5.1 g
Cholesterol 363 mg
Sodium 429 mg
Potassium 473 mg
Total Carbohydrate 10.7 g
Dietary Fiber 2.0 g
Sugars 4.6 g
Protein 16.9 g

Dietary servings

Per Portion


Meat Alternative 1
Milk Alternative 0.5
Vegetables 1.9

Energy sources


Pygal17%425.3107346611419119.8534776289175753%414.170464010375275.823523118679230%309.0032507282615143.429426095437917%53%30%CarbohydratesFatProtein