nutritioulicious™ Frittata

January 18, 2010

Last week I told you all about eggs in a guest post on the blog Around the Plate. As promised, here are some ways to enjoy eggs including a recipe for a nutritioulicious™ frittata!

Eggs can be enjoyed in a variety of ways, including:

  • Hard boiled
  • Omelets — try spinach, tomato, and feta for a Greek twist or make a Western one with peppers, onion, and cheddar (Nutritious Tip: use 2 egg whites and 1 whole egg per omelet)
  • Quiches (Nutritious Tip: use half egg whites, half whole eggs)
  • Poached
  • Soft boiled
  • Rocky mountain toast, aka Egg in a Hole (Nutritious Tip: use cooking spray, not butter!)
  • Egg salad (Nutritious Tip: make it with more egg whites and low-fat mayonnaise to keep the calories in check!)
  • Frittata (Nutritious Tip: use half egg whites, half whole eggs)

Andrew’s Frittata*
Serves 4


    • 3 eggs
    • 3 egg whites
    • 2 tablespoons non-fat milk
    • Salt and pepper, to taste

  • cooking spray
  • 1 medium to large onion, diced
  • 1 bell pepper (red, yellow, or orange), diced
  • 1 tomato, chopped
  • 1/2 cup low-fat cheddar cheese, shredded


  1. In a medium-sized bowl, combine whole eggs, egg whites, non-fat milk, salt, and pepper, and whisk well.
  2. Spray a medium ovenproof nonstick skillet with cooking spray and heat over a medium flame. Meanwhile, preheat the broiler.
  3. Add onion to the skillet and cook until it begins to soften, about 5 minutes. Add peppers and cook for another 2 to 3 minutes. Finally, add the tomatoes for 1 to 2 minutes. Season with salt and pepper.
  4. Pour the egg mixture over the vegetables in the skillet covering them evenly. Reduce the heat to medium-low, cover, and let cook until the egg mixture has set around the edges but is somewhat liquid in the middle, about 8 minutes. Sprinkle with the cheese.
  5. Place the skillet under the broiler about 2 inches from the heat until the surface is set and golden brown, 1 to 2 minutes. Be careful not to overcook or the egg mixture will become tough.
  6. Cut the frittata into wedges and serve.

Nutrition Information: 123 calories, 12 g protein, 8 g carbohydrate, 2 g fiber, 5 g fat, 2 g saturated fat, 162 mg cholesterol, 225 mg sodium

To round out the meal. I recommend serving the frittata with fresh fruit, like I did here,  and/or whole wheat toast.

*Named for my husband, who made it with my nutritious input!

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  1. Howdy from Texas,

    In the matter of Eggs, can and if so how many egg whites to replace the one egg yolk in cooking should be used, to cut down on some of the cholesterol?

    1. Howdy! Egg whites can ABSOLUTELY be used to replace egg yolks in cooking. Basically 2 egg whites are equal to 1 whole egg. So if you would normally use 4 whole eggs, you can use 2 whole eggs and 4 egg whites. If you’re not sure, you can also measure the volume of a whole egg and see how many egg whites it takes to reach the same volume. Just keep in mind that the primary concern for high cholesterol is actually saturated and trans fat intake, not cholesterol from food. Good luck!

  2. I’m so happy to see you write about eggs. I love eggs and don’t think they deserve the bum wrap they’ve received over the past few years regarding fat and cholesterol. Our bodies naturally produce cholesterol regardless of what we eat. Look at cows. completely vegetarian, yet they are marbled with fat.

    Thanks for the recipe!

  3. Whenever I make omelets or frittatas, I usually cut out a few yolks, add in a few whites. Great recipe!