two square slices of a veggie-packed egg frittata

Veggie-Packed and Protein-Rich

An Italian frittata is neither scrambled eggs nor omelet, so resist the urge to take a fork to stir the cooking eggs or raise the heat. Low in fat and high in iron and minerals, this frittata gets its health benefits from egg whites and fresh vegetables. The frittata enjoys a slow cook with all ingredients firming up at the same time. Pan cooking gives the bottom a chance to brown, while its time in the oven creates a firm yet custardy interior. Save some slices for a cold lunch.

Prep Instructions

  • Yield: 4 servings
  • Cook Time: 12 minutes
  • Prep Time: 7 minutes
  • Total Time: 20 minutes

Recipe Ingredients

  • 5 large eggs
  • 1/4 cup asparagus, cut into 1" lengths and steamed
  • 1/2 cup plum tomatoes, diced
  • 1/4 cup mushrooms, sliced
  • 1/4 cup spinach, shredded
  • 1/4 cup yellow onions, chopped
  • 1/2 tablespoon fresh basil, chopped
  • 1/2 teaspoon fresh garlic, minced
  • 1/2 teaspoon Italian seasoning
  • 1/16 teaspoons kosher salt
  • 1/4 teaspoon ground black pepper
  • nonstick cooking spray


  1. Preheat oven to 350˚F.
  2. Follow prep technique next to each ingredient.
  3. Mix the eggs with the salt and pepper in a small bowl.
  4. In an oven-safe skillet coated with nonstick cooking spray sauté the mushrooms, adding water to avoid sticking. Follow with the onions, garlic, tomatoes, Italian seasoning and the steamed asparagus. Add the basil and half the egg mixture. Then add spinach and the rest of the egg mixture. As soon as the mixture starts to set, place the skillet in the oven and bake for seven minutes or until eggs are firm.

Nutritional Data

Calories: 105.30
Fat: 5.99 g
Saturated Fat: 1.97 g
Cholesterol: 232.50 mg
Sodium: 172.35 mg
Carbohydrates: 3.69 g
Fiber: 0.71 g
Sugars: 1.90 g
Protein: 8.66 g
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