Garden Veggie Frittata: A 150-Calorie Delight
If you’re looking for a delightful way to brighten your breakfast or brunch table, the Garden Veggie Frittata: A 150-Calorie Delight is just the ticket! This frittata is not only light and flavorful, but it’s also a fantastic way to showcase fresh garden vegetables. It’s perfect for busy weeknights when you need something quick and nutritious, or for family gatherings where everyone can enjoy a slice (or two!).
I love this recipe because it brings together simple ingredients in a way that feels special yet effortless. Plus, it’s incredibly satisfying without weighing you down. Trust me; once you try this frittata, it will become a staple in your kitchen!
Why You’ll Love This Recipe
- Easy to make: With just a few simple steps, you’ll have a delicious meal on the table in no time.
- Family-friendly: Kids and adults alike will love the colorful veggies and fluffy eggs.
- Make-ahead convenience: Prepare it in advance and reheat for quick breakfasts throughout the week.
- Light and healthy: At just 150 calories per serving, this frittata is guilt-free and packed with nutrients.
- Versatile flavors: Customize with your favorite vegetables or herbs to keep things exciting!
Ingredients You’ll Need
Let’s gather some simple, wholesome ingredients to whip up this tasty frittata. You might already have most of these in your kitchen!
For the Frittata
- 6 large eggs
- 1/4 cup milk
- 1/4 cup grated Parmesan cheese
- 1/4 teaspoon salt
- 1/8 teaspoon black pepper
- 1 tablespoon olive oil
- 1/2 cup chopped onion
- 1/2 cup chopped bell pepper (any color)
- 1/2 cup chopped zucchini
- 1/2 cup chopped mushrooms
- 1/4 cup chopped spinach
Variations
This recipe is wonderfully flexible! Feel free to mix it up based on what you have on hand or your personal taste.
- Swap the cheese: Use feta or goat cheese for a tangy flavor kick!
- Add more greens: Toss in some kale or Swiss chard for extra nutrition.
- Spice it up: Add red pepper flakes or diced jalapeños for a spicy twist.
- Change the veggies: Use your favorite seasonal vegetables—broccoli, asparagus, or cherry tomatoes work beautifully too!
How to Make Garden Veggie Frittata: A 150-Calorie Delight
Step 1: Preheat Your Oven
First things first! Preheat your oven to 375°F (190°C). This ensures that your frittata cooks evenly and achieves that lovely golden finish.
Step 2: Whisk Together the Egg Mixture
In a medium bowl, whisk together the eggs, milk, grated Parmesan cheese, salt, and black pepper. This step is important as it combines all the flavors and gives your frittata that wonderful fluffy texture.
Step 3: Sauté the Vegetables
Heat olive oil in an oven-safe skillet over medium heat. Add chopped onion and bell pepper. Cook until softened, about 5 minutes. Sautéing these veggies not only enhances their sweetness but also creates a delicious base for your frittata.
Step 4: Add More Veggies
Now add zucchini and mushrooms into the skillet. Cook until they are tender, around 5-7 minutes more. The combination of these fresh vegetables adds vibrant color and flavor to your dish!
Step 5: Stir in Spinach
Next, stir in the chopped spinach. Cook until wilted—this usually takes just a minute or two. Spinach adds great nutrition without overpowering any flavors.
Step 6: Combine with Egg Mixture
Pour the egg mixture evenly over the sautéed vegetables in the skillet. Make sure every vegetable gets coated with that delicious egg mixture!
Step 7: Bake It Up!
Transfer the skillet to your preheated oven. Bake for about 15-20 minutes until the frittata is set and lightly golden around the edges. This is where all those amazing flavors meld together into one fantastic dish.
Step 8: Cool and Serve
Once done, let it cool slightly before slicing into wedges. This helps hold its shape when serving! Enjoy warm or at room temperature—either way it’s delightful.
And there you have it—a beautiful Garden Veggie Frittata that makes for a hearty breakfast or brunch option! I hope you enjoy making this as much as I do!
Pro Tips for Making Garden Veggie Frittata: A 150-Calorie Delight
Creating a delicious frittata is easier than you might think, and a few handy tips can make your cooking experience even more enjoyable!
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Use fresh vegetables: Fresh, seasonal veggies not only enhance the flavor but also add vibrant colors to your dish, making it visually appealing and nutritious.
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Don’t overcook the eggs: Keeping an eye on your frittata while it bakes will ensure it comes out fluffy and tender. Overcooking can lead to a rubbery texture that’s less enjoyable.
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Customize your ingredients: Feel free to mix and match vegetables based on what you have on hand. This is a great way to use up leftover produce and keep things interesting.
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Let it cool before slicing: Allowing the frittata to cool slightly helps it set, making it easier to slice into neat pieces for serving. It also enhances the flavors as they meld together during this time.
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Experiment with spices: Adding herbs or spices like oregano or paprika can elevate the taste of your frittata, bringing an extra layer of flavor that complements the fresh veggies beautifully.
How to Serve Garden Veggie Frittata: A 150-Calorie Delight
Serving your frittata can be just as fun as making it! Here are some ideas to present this delightful dish in a way that impresses both family and friends.
Garnishes
- Chopped fresh herbs: Sprinkle some parsley or basil on top right before serving for a burst of freshness and color that brightens up the dish.
- Sliced avocado: A few slices of creamy avocado add richness and a healthy fat boost, making your meal even more satisfying.
Side Dishes
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Mixed Green Salad: A light salad with greens like arugula or spinach tossed with lemon vinaigrette pairs perfectly, adding crunch and balancing the hearty frittata.
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Whole Wheat Toast: Serve with toasted whole grain bread for a wholesome side that complements the frittata’s flavors while providing additional fiber.
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Roasted Potatoes: Crispy roasted potatoes seasoned with herbs are a fantastic side that adds texture and heartiness without overpowering the main dish.
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Fruit Salad: A refreshing bowl of mixed fruit provides a sweet contrast to the savory frittata, making for a well-rounded breakfast or brunch spread.
Now you’re all set to enjoy this delightful Garden Veggie Frittata! Whether it’s breakfast, brunch, or dinner, this dish is sure to become a favorite in your home. Happy cooking!
Make Ahead and Storage
This Garden Veggie Frittata is an excellent choice for meal prep! You can whip it up in advance, allowing you to enjoy a nutritious breakfast or brunch throughout the week without any hassle.
Storing Leftovers
- Allow the frittata to cool completely before storing.
- Place leftovers in an airtight container in the refrigerator.
- Consume within 3-4 days for optimal freshness.
Freezing
- Cut the frittata into individual portions for easy serving.
- Wrap each slice tightly in plastic wrap or aluminum foil.
- Store wrapped slices in a freezer-safe container or bag.
- It can be frozen for up to 2 months.
Reheating
- For best results, reheat individual slices in the oven at 350°F (175°C) until warmed through, about 10-15 minutes.
- Alternatively, you can microwave slices on a microwave-safe plate for about 1-2 minutes, checking to ensure it’s heated evenly.
FAQs
If you have questions about this delicious recipe, you’re not alone! Here are some common queries:
Can I customize my Garden Veggie Frittata: A 150-Calorie Delight?
Absolutely! Feel free to swap out any vegetables based on your preferences or what you have on hand. Broccoli, tomatoes, or asparagus work wonderfully too!
How do I store my Garden Veggie Frittata: A 150-Calorie Delight?
Store any leftovers in an airtight container in the refrigerator for up to 3-4 days. For longer storage, consider freezing individual portions.
Can I use egg whites instead of whole eggs?
Yes! You can substitute all or part of the whole eggs with egg whites to reduce calories further. Just keep in mind that the texture may vary slightly.
What can I serve with my frittata?
Pair your frittata with a fresh salad or whole-grain toast for a complete meal. It also makes a fantastic addition to brunch spreads!
Final Thoughts
I hope you find joy in making this Garden Veggie Frittata: A 150-Calorie Delight! It’s not only delicious but also packed with wholesome veggies that make every bite feel like a celebration of fresh flavors. Enjoy it as part of your morning routine or share it with friends at brunch. Happy cooking!
Garden Veggie Frittata: A 150-Calorie Delight
- Prep Time: 10 minutes
- Cook Time: 20 minutes
- Total Time: 30 minutes
- Yield: Serves approximately 6 people 1x
- Category: Breakfast/Brunch
- Method: Baking
- Cuisine: American
Description
Brighten your breakfast or brunch with this delightful Garden Veggie Frittata: A 150-Calorie Delight! This light and flavorful dish is a celebration of fresh garden vegetables, making it not only nutritious but also satisfying. Perfect for busy weeknights or family gatherings, this frittata is incredibly versatile—customize it with your favorite seasonal veggies for a unique twist every time. With only 150 calories per serving, you can enjoy a slice (or two!) guilt-free. Whether enjoyed warm or at room temperature, this frittata is sure to become a staple in your kitchen.
Ingredients
- 6 large eggs
- 1/4 cup milk
- 1/4 cup grated Parmesan cheese
- 1/4 teaspoon salt
- 1/8 teaspoon black pepper
- 1 tablespoon olive oil
- 1/2 cup chopped onion
- 1/2 cup chopped bell pepper
- 1/2 cup chopped zucchini
- 1/2 cup chopped mushrooms
- 1/4 cup chopped spinach
Instructions
- Preheat oven to 375°F (190°C).
- In a bowl, whisk together eggs, milk, Parmesan, salt, and black pepper.
- Heat olive oil in an oven-safe skillet over medium heat; sauté onion and bell pepper for about 5 minutes.
- Add zucchini and mushrooms; cook until tender (5-7 minutes).
- Stir in spinach until wilted (about 2 minutes).
- Pour egg mixture over veggies; ensure even coating.
- Bake for 15-20 minutes until set and golden around edges.
- Cool slightly before slicing and serve warm or at room temperature.
Nutrition
- Serving Size: 1 slice (approximately 100g)
- Calories: 150
- Sugar: 2g
- Sodium: 290mg
- Fat: 10g
- Saturated Fat: 3g
- Unsaturated Fat: 7g
- Trans Fat: 0g
- Carbohydrates: 6g
- Fiber: 1g
- Protein: 11g
- Cholesterol: 210mg
