Veggie Frittata

7 30 232
Ingredients Minutes Calories
Prep Cook Servings
5 min 25 min 2
Veggie Frittata
Health Rating
A 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 232
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 520 mg
Total Carbohydrate 10.7 g
Dietary Fiber 2.0 g
Sugars 4.6 g
Protein 17.4 g

Dietary servings

Per Portion


Meat Alternative 1
Milk Alternative 0.5
Vegetables 1.9

Energy sources


Pygal19%428.34477439136424121.7685498638181251%410.90242280659936277.128574593025630%308.9627732805374143.4851970788233519%51%30%CarbohydratesFatProtein