Best 3 Low Calorie Vegetable Frittata Recipes

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If you're looking for a healthy and delicious vegetarian meal that's packed with flavor, look no further than a low-calorie vegetable frittata. This easy-to-make dish is made with eggs, vegetables, and cheese, and it's a great way to get your daily dose of vegetables. Plus, it's low in calories and fat, so it's a great choice for those watching their weight. Whether you're looking for a quick and easy breakfast, lunch, or dinner, a low-calorie vegetable frittata is a great option.

Here are our top 3 tried and tested recipes!

SUPER QUICK HEALTHY VEGETABLE FRITTATA



Super Quick Healthy Vegetable Frittata image

Have supper or a light lunch on the table in no time with this super-easy Vegetable Frittata. Also, uses up any leftovers. A perfect recipe.

Provided by Elaine Lemm

Categories     Breakfast     Brunch     Dinner     Lunch     Snack

Time 20m

Number Of Ingredients 9

2 tablespoons extra-virgin olive oil (divided)
1 small onion (peeled and finely sliced)
2 cloves garlic (peeled and minced)
9 ounces/250 grams mixed, diced, cooked vegetables (of your choice)
1 cup cabbage (or kale, shredded)
6 large eggs (lightly beaten)
Salt and pepper (to taste)
1 tablespoon flat-leaf parsley (finely chopped)
4 ounces/125 grams goat cheese (soft, crumbled)

Steps:

  • Gather the ingredients.
  • Heat 1 tablespoon of olive oil to a 9 or 10-inch frying pan over low heat. Cook the onion for about 5 minutes until soft. Take care not to burn.
  • Add the garlic, and stir, then add the cooked vegetables and cabbage. Cook for another 2 minutes.
  • Season the beaten eggs with a twist of black pepper and a little salt at the last minute (adding salt before this time can make the frittata tough). Give the eggs a good whisking.
  • Tip the beaten eggs into the cooked vegetables in the frying pan and stir. Add the parsley and stir well.
  • Turn the heat down to low, and cook until the sides and center of the omelet are barely set.
  • Turn the frittata over onto a large plate. Add the remaining olive oil to the pan, then transfer frittata back to the frying pan with the uncooked side downwards.
  • Sprinkle the goat's cheese over and cook for another 5 minutes, or until the frittata is golden and firm. Alternatively, you can transfer the frittata to the broiler and cook for 10 minutes.
  • Remove from the heat, and leave to cool slightly. Cut into wedges.

Nutrition Facts : Calories 302 kcal, Carbohydrate 13 g, Cholesterol 292 mg, Fiber 4 g, Protein 17 g, SaturatedFat 7 g, Sodium 342 mg, Sugar 3 g, Fat 20 g, ServingSize 4 servings, UnsaturatedFat 0 g

LOW CALORIE VEGETABLE FRITTATA



Low Calorie Vegetable Frittata image

From Self Magazine! This stays great in the fridge and can be reheated for a healthy and quick breakfast all week long. Self says that eggs can help you drop pounds by revving your calorie burn and curbing cravings. (If you aren't a huge kale fan, even though it is great for you, just sub fresh spinach.)

Provided by Mandrin

Categories     Breakfast

Time 35m

Yield 6 serving(s)

Number Of Ingredients 13

vegetable oil cooking spray
1 teaspoon olive oil
1 medium jalapeno, seeded and finely chopped
1 large shallot, finely chopped
2 cups large leaves kale, thinly sliced (about 2 leaves)
2 garlic cloves, chopped
4 egg whites
2 whole eggs
3 tablespoons nonfat plain yogurt
2 tablespoons grated parmesan cheese
1/4 teaspoon salt
1/4 teaspoon fresh ground black pepper
6 slices whole wheat bread

Steps:

  • Heat oven to 350°F.
  • Coat an 8-inch oven-safe skillet with cooking spray.
  • Heat oil over medium-high heat and add jalapeño, shallot and garlic.
  • Reduce heat to medium and cook, stirring occasionally, until shallot begins to soften, 2 to 3 minutes.
  • Add kale and cook until it begins to soften, 4 to 5 minutes more.
  • Mix whole eggs, egg whites, yogurt, Parmesan, salt and pepper in a bowl.
  • Transfer kale mixture to a plate and coat skillet again with cooking spray.
  • Return kale to skillet and pour in egg mixture.
  • Bake, uncovered, until eggs are firm in the center, 15 to 20 minutes.
  • Cool 5 minutes before slicing. Cool completely before storing in an airtight container, refrigerated, for up to 1 week. Serve each slice with a piece of toast.

Nutrition Facts : Calories 138.9, Fat 4.3, SaturatedFat 1.2, Cholesterol 72.1, Sodium 346, Carbohydrate 17.2, Fiber 2.5, Sugar 2.5, Protein 9.2

SPRING VEGETABLE FRITTATA (LOW FAT/LOW CAL)



Spring Vegetable Frittata (Low Fat/Low Cal) image

This is good and very low in calories, fat and cholesterol -- using egg beaters/egg substitute -- if using real eggs - it equals to about 8 eggs. Recipe source: Ladies Home Journal (April '09)

Provided by ellie_

Categories     Breakfast

Time 1h

Yield 8 serving(s)

Number Of Ingredients 13

12 ounces asparagus, trimmed and cut into 1-inch pieces (I used the thin asparagus)
1 bell pepper, cut into strips
1/2 zucchini, halved lengthwise and sliced
1/2 onion, chopped
1/4 cup roasted red pepper, drained and chopped
1/3 cup reduced-fat mozzarella cheese, shredded, divided
2 cups egg substitute (egg beaters)
1/2 cup nonfat milk
1 teaspoon dried dill
3/4 teaspoon salt
1 teaspoon pepper
2 tablespoons flour
3 tablespoons parmesan cheese, shredded

Steps:

  • Preheat oven to 350-degrees F.
  • Spray a 2-quart baking pan with Pam (my pan was 13x10).
  • In a large saucepan over high heat bring 1 inch of water to a boil. Add vegetables (asparagus - onion). Cover and simmer until tender. Drain.
  • Stir in roasted peppers. Spread vegetable mixture in prepared pan.
  • Sprinkle with half of the mozzarella.
  • In a bowl bowl whisk together next 5 ingredients (egg substitute - pepper) and then whisk in the flour.
  • Pour egg mixture over vegetables.
  • Bake for 35 minutes or until puffed.
  • Sprinkle with remaining cheeses and let stand 10 minutes before serving.

Nutrition Facts : Calories 68.3, Fat 0.8, SaturatedFat 0.4, Cholesterol 2, Sodium 440.5, Carbohydrate 7.4, Fiber 1.5, Sugar 3.5, Protein 8.9

Tips:

  • Choose fresh, high-quality vegetables: This will ensure that your frittata is packed with flavor and nutrients.
  • Use a variety of vegetables: This will give your frittata a colorful and appealing look, and it will also ensure that you're getting a variety of nutrients.
  • Don't overcrowd the pan: If you add too many vegetables to the pan, they won't cook evenly and the frittata will be too thick.
  • Cook the frittata over medium heat: This will help to prevent the eggs from overcooking and becoming rubbery.
  • Don't flip the frittata: Frittatas are cooked on one side only. Flipping them will only make them fall apart.
  • Let the frittata cool slightly before slicing: This will help to keep it from falling apart.

Conclusion:

A vegetable frittata is a delicious, healthy, and easy-to-make dish that is perfect for breakfast, lunch, or dinner. It's a great way to use up leftover vegetables, and it's also a good source of protein and fiber. With a few simple tips, you can make a frittata that is sure to please everyone at the table.

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