Spring Vegetable Frittata (Low Fat/Low Cal) Recipe

Name: Spring Vegetable Frittata (Low Fat/Low Cal)
Prep time: 15 min
Cook time: 30 min
Total time: 45 min
Yield: 4 servings
Ingredients: 12 ounces asparagus, trimmed and cut into 1-inch pieces (I used the thin asparagus); 1 bell pepper, cut into strips; 12 zucchini, halved lengthwise and sliced; 12 onion, chopped; ¼ cup roasted red pepper, drained and chopped; ⅓ cup reduced-fat mozzarella cheese, shredded, divided; 2 cups egg substitute (egg beaters); ½ cup nonfat milk; 1 teaspoon dried dill; ¾ teaspoon salt; 1 teaspoon pepper; 2 tablespoons flour; 3 tablespoons parmesan cheese, shredded

Servings: persons

12 ounces asparagus, trimmed and cut into 1-inch pieces (I used the thin asparagus)
1 bell pepper, cut into strips
12 zucchini, halved lengthwise and sliced
12 onion, chopped
¼ cup roasted red pepper, drained and chopped
⅓ cup reduced-fat mozzarella cheese, shredded, divided
2 cups egg substitute (egg beaters)
½ cup nonfat milk
1 teaspoon dried dill
¾ teaspoon salt
1 teaspoon pepper
2 tablespoons flour
3 tablespoons parmesan cheese, shredded

1
Preheat oven to 350-degrees F.
2
Spray a 2-quart baking pan with Pam (my pan was 13x10).
3
In a large saucepan over high heat bring 1 inch of water to a boil.
4
Add vegetables (asparagus - onion).
5
Cover and simmer until tender.
6
Drain.
7
Stir in roasted peppers.
8
Spread vegetable mixture in prepared pan.
9
Sprinkle with half of the mozzarella.
10
In a bowl bowl whisk together next 5 ingredients (egg substitute - pepper) and then whisk in the flour.
11
Pour egg mixture over vegetables.
12
Bake for 35 minutes or until puffed.
13
Sprinkle with remaining cheeses and let stand 10 minutes before serving.

493

kcal

Calories

Fat

Carbs

Protein

Fat Carbs Protein

* Per serving · 4 servings · Values may vary.

Tips for the best results

Read through all the steps once before you start and measure out your ingredients first — it makes everything go more smoothly.
Taste as you go and adjust the seasoning before serving.
Avoid overcrowding the pan — cook in batches if needed for the best texture.
Let the dish rest for a few minutes before serving so the flavors settle.
Store leftovers in an airtight container in the fridge and enjoy within a few days.

Variations & substitutions

A good 1:1 gluten-free flour blend works well if you need a gluten-free version.

No specific allergen information. Please check the ingredient list for possible allergens.

My Personal Notes

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How did you like this recipe?

This recipe makes 4 servings. You can adjust the portion size directly on this page.

You need 13 ingredients. The key ingredients include: 12 ounces asparagus, trimmed and cut into 1-inch pieces (I used the thin asparagus), 1 bell pepper, cut into strips, 12 zucchini, halved lengthwise and sliced, 12 onion, chopped, and more.

Yes, Spring Vegetable Frittata (Low Fat/Low Cal) falls under the Breakfast category and is a great choice for this type of meal.

Store leftovers in an airtight container in the refrigerator for up to 3–4 days. Reheat gently before serving.

That's it — enjoy your meal!

Spring Vegetable Frittata (Low Fat/Low Cal)

Tips for the best results

Variations & substitutions

My Personal Notes

How did you like this recipe?

Frequently Asked Questions