Garden Veggie Frittata: A 150-Calorie Delight

If you’re looking for a delicious and healthy way to start your day, the Garden Veggie Frittata: A 150-Calorie Delight is just what you need! This recipe is not only packed with fresh vegetables but also incredibly simple to whip up. It’s perfect for busy weeknights or leisurely family brunches alike. You can have a wholesome meal on the table in no time, making it one of my go-to recipes whenever I want something satisfying yet light.

What I love most about this frittata is its versatility. Whether you’re feeding a crowd or just yourself, it’s an easy dish to customize based on what you have in your fridge. Plus, it’s always a hit with everyone—kids and adults alike!

Why You’ll Love This Recipe

• Quick and Easy: With just 15 minutes of prep time, this frittata comes together effortlessly.
• Packed with Flavor: Fresh veggies add vibrant taste and nutrition, making each bite a delight.
• Family-Friendly: Everyone can enjoy this dish, making it ideal for breakfast or brunch gatherings.
• Perfect for Meal Prep: Make it ahead of time and enjoy leftovers throughout the week!
• Low-Calorie Option: At only 150 calories per serving, it’s a guilt-free indulgence.

Ingredients You’ll Need

You’ll love how simple and wholesome these ingredients are! Just grab some eggs and fresh vegetables, and you’re ready to go. Here’s what you’ll need for your Garden Veggie Frittata: A 150-Calorie Delight:

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 frittata is super flexible! Feel free to mix things up based on your preferences or what you have on hand. Here are some fun variation ideas:

• Add More Greens: Toss in kale or Swiss chard for an extra nutrient boost.
• Change the Cheese: Swap Parmesan for feta or goat cheese for a different flavor profile.
• Mix Up the Veggies: Try adding asparagus, cherry tomatoes, or even artichoke hearts.
• Spice It Up: Add red pepper flakes or herbs like basil and oregano for added depth.

How to Make Garden Veggie Frittata: A 150-Calorie Delight

Step 1: Preheat the Oven

Start by preheating your oven to 375°F (190°C). This ensures that once your frittata is ready to bake, the heat will be just right for cooking it evenly.

Step 2: Whisk the Eggs

In a medium bowl, whisk together the eggs, milk, Parmesan cheese, salt, and pepper until well combined. This mixture is the base of your frittata and gives it that fluffy texture we all love!

Step 3: Sauté the Vegetables

Heat olive oil in an oven-safe skillet over medium heat. Add onion and bell pepper first; cook until they soften—about 5 minutes. The key here is to build flavor; softening these veggies releases their natural sweetness.

Step 4: Add Remaining Veggies

Next, toss in zucchini and mushrooms. Cook them until tender—this should take about 5-7 minutes more. Stirring occasionally helps everything cook evenly while retaining that lovely bite.

Step 5: Incorporate Spinach

Stir in the chopped spinach until it wilts down. This adds color as well as essential nutrients to your frittata—plus it looks gorgeous!

Step 6: Combine with Egg Mixture

Pour the egg mixture evenly over the sautéed vegetables in the skillet. Ensure all veggies are covered so every slice has that delicious veggie goodness.

Step 7: Bake to Perfection

Transfer the skillet to your preheated oven and bake for about 15-20 minutes. Keep an eye on it; you’ll know it’s done when it’s set and lightly golden around the edges.

Step 8: Slice & Serve

Once done baking, let it cool slightly before slicing into wedges. Serve warm—this frittata is delightful on its own but pairs beautifully with a side salad or some crusty bread!

Enjoy sharing this Garden Veggie Frittata with family and friends! It’s sure to become a favorite in your home just like it has in mine!

Pro Tips for Making Garden Veggie Frittata: A 150-Calorie Delight

Creating the perfect frittata is all about technique and a little love! Here are some tips to ensure your dish turns out beautifully every time.

• Use fresh vegetables – Fresh produce not only enhances the flavor but also provides better texture and nutrients. Opt for in-season vegetables for the best taste!
• Whisk eggs thoroughly – Mixing the eggs well ensures a fluffy texture. This helps to incorporate air into the mixture, resulting in a light and airy frittata.
• Don’t overcrowd the skillet – Giving your vegetables enough space while cooking allows them to sauté properly instead of steaming, which brings out their natural sweetness.
• Let it cool slightly before serving – Allowing your frittata to rest for a few minutes makes slicing easier and helps maintain its structure when served.
• Experiment with herbs – Adding fresh or dried herbs can elevate the flavor profile of your frittata. Try basil, thyme, or parsley to complement the veggies!

How to Serve Garden Veggie Frittata: A 150-Calorie Delight

Serving your frittata beautifully can make all the difference in impressing your family and guests. With just a few creative ideas, you can take this simple dish to a whole new level.

Garnishes

• Fresh herbs – A sprinkle of chopped chives or parsley on top adds vibrant color and enhances the flavor.
• Avocado slices – Creamy avocado complements the egg dish perfectly, adding richness and healthy fats.
• Cherry tomatoes – Halved cherry tomatoes provide a burst of freshness and color when placed around the frittata.

Side Dishes

• Mixed green salad – A light salad with mixed greens, cucumbers, and a lemon vinaigrette offers a refreshing contrast to the warm frittata.
• Whole grain toast – Serve with slices of whole grain toast for added fiber and crunch; it’s perfect for soaking up any egg drippings!
• Roasted sweet potatoes – Sweet potatoes add a touch of sweetness and their natural earthiness pairs wonderfully with savory flavors.
• Fruit platter – A colorful assortment of seasonal fruits can brighten up your table and add a refreshing finish to your meal.

Enjoy this delightful Garden Veggie Frittata as part of your breakfast or brunch spread, knowing you’ve created something healthy, beautiful, and absolutely delicious!

Make Ahead and Storage

This Garden Veggie Frittata is not only delicious but also perfect for meal prep! You can make it ahead of time, store it properly, and enjoy it throughout the week. Here’s how to keep your frittata fresh and flavorful.

Storing Leftovers

• Store any leftover frittata in an airtight container.
• Keep it in the refrigerator for up to 3 days.
• If you prefer, slice the frittata before storing for easier serving.

Freezing

• Allow the frittata to cool completely before freezing.
• Wrap individual slices in plastic wrap or aluminum foil.
• Place wrapped slices in a freezer-safe bag or container.
• Freeze for up to 2 months for best quality.

Reheating

• To reheat from refrigerated: Microwave on medium power for 1-2 minutes or until heated through.
• To reheat from frozen: Thaw overnight in the refrigerator, then follow the microwave instructions above.
• For a crispy texture, reheat in the oven at 350°F (175°C) for about 10 minutes.

FAQs

Here are some common questions about this delightful recipe!

Can I customize my Garden Veggie Frittata?

Absolutely! Feel free to add any of your favorite vegetables like cherry tomatoes, kale, or asparagus. Just ensure they are chopped small enough to cook evenly.

How many calories are in a Garden Veggie Frittata?

Each serving of this Garden Veggie Frittata has just 150 calories, making it a fantastic choice for a light breakfast or brunch option.

Is this frittata suitable for meal prep?

Yes! This frittata is ideal for meal prep and can be stored in the fridge for up to three days or frozen for later use.

Can I make this recipe dairy-free?

Yes! Simply substitute the milk with a plant-based milk and use a dairy-free cheese alternative instead of Parmesan cheese.

How do I know when my frittata is done cooking?

Your frittata is ready when it’s set and lightly golden around the edges. A toothpick inserted into the center should come out clean!

Final Thoughts

I hope you enjoy making this Garden Veggie Frittata as much as I do! It’s such a special dish that brings together fresh ingredients and wholesome flavors in every bite. Whether you’re enjoying it for breakfast, lunch, or even dinner, it’s sure to brighten up your day. Don’t hesitate to experiment with your favorite veggies and share your creations with friends and family. Happy cooking!