New Year Low Fat Frittata (Printable)
A light, protein-packed Italian egg dish filled with vibrant vegetables for a nutritious start.
# List of ingredients:
→ Vegetables
01 - 1 cup chopped baby spinach
02 - 1 red bell pepper, diced
03 - 1 small zucchini, diced
04 - 1/2 cup halved cherry tomatoes
05 - 2 green onions, sliced
→ Eggs & Dairy
06 - 6 large eggs
07 - 1/4 cup skim milk
08 - 1/4 cup reduced-fat feta cheese, crumbled
→ Spices & Seasonings
09 - 1/2 teaspoon salt
10 - 1/4 teaspoon black pepper
11 - 1/2 teaspoon dried oregano
12 - 1/4 teaspoon chili flakes (optional)
→ Oils
13 - 1 teaspoon olive oil
# Steps:
01 - Preheat your oven to 375°F (190°C).
02 - Heat olive oil in a 10-inch ovenproof non-stick skillet over medium heat. Add diced bell pepper and zucchini; sauté for 3 to 4 minutes until slightly softened.
03 - Add sliced green onions and halved cherry tomatoes; cook for another 2 minutes.
04 - Stir in chopped baby spinach and cook until just wilted, approximately 1 minute.
05 - In a mixing bowl, whisk together eggs, skim milk, salt, black pepper, dried oregano, and chili flakes if using.
06 - Pour the egg mixture evenly over the sautéed vegetables in the skillet.
07 - Sprinkle crumbled reduced-fat feta cheese evenly over the top of the eggs and vegetables.
08 - Cook the mixture on the stovetop over medium heat for 2 to 3 minutes until the edges begin to set.
09 - Transfer the skillet to the preheated oven and bake for 10 to 12 minutes or until the center is firm and lightly golden.
10 - Allow the dish to cool slightly, then slice and serve warm or at room temperature.
# Expert Advice:
01 -
- It comes together in under 30 minutes—no fussing, no excuses.
- You can eat it warm, cold, or room temperature, making it perfect for leftovers or meal prep without any guilt.
- It's the kind of dish that feels indulgent but tastes light, so you actually feel good eating it.
02 -
- The skillet must be ovenproof and have a metal handle—I learned this the hard way when a plastic handle started melting and filled the kitchen with a smell I'll never forget.
- Don't overbake it hoping for more firmness; the frittata continues cooking from residual heat even after you pull it out, and dry eggs are the enemy of deliciousness.
03 -
- If you don't have skim milk, thin plain yogurt works, or you can just use a splash of water—the milk is only there to keep the eggs tender.
- Crumbling the feta with your fingers rather than chopping it gives you better texture and lets the pieces stay distinct rather than blending into the eggs.