Vegetarian Bolognese Frittata Bites

May 11, 2023May 11, 20230 17
Delicious Vegetarian Bolognese Frittata Bites recipe for breakfast or as a snack
in Vegetarian

Prep

15 min

Cook

30 min

Ready In

45 min

Level

Easy

Rating

1 Star2 Stars3 Stars4 Stars5 Stars
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Ingredients

1 can Italian-style diced tomatoes , well drained
1 green onion , minced
1 large garlic clove , crushed
1/2 cup canned small white beans , rinsed and drained
6 eggs , separated
1/3 cup grated parmesan cheese
1/3 cup shredded mozzarella cheese
1/2 cup shredded spinach
1/2 teaspoon lemon zest
1/2 teaspoon lemon pepper
basil sprig ( to garnish )

Nutrision Information

Servings Per Recipe
9
Calories
91
Sugar
2g
Fat
4g
Vegetarian Bolognese Frittata Bites are a twist on the classic Italian pasta sauce and eggs dish. Instead of pasta, white beans are used to add protein and a creamy texture to the frittata. The frittata is flavored with garlic, green onion, and lemon zest, with a touch of basil to garnish. High in protein and low in carbs and calories, this dish is a healthy option for breakfast or as a snack. You can add other vegetables and spices to the recipe to suit your tastes and preferences.

Instructions

1.Preheat your oven to 350°F (180°C)
2.In a bowl, mix the drained tomatoes, green onion, garlic, and white beans.
3.Add the egg yolks, parmesan cheese, mozzarella cheese, spinach, lemon zest, and lemon pepper to the tomato mixture. Mix everything together well.
4.In another bowl, beat the egg whites until they form stiff peaks. Gently fold the egg whites into the tomato mixture.
5.Pour the mixture into an 8-inch square baking dish or pie pan.
6.Bake the frittata for 25-30 minutes or until firm.
7.Let the frittata cool in the pan for 5 minutes, then cut it into 9 equal squares. Garnish with a basil sprig and serve.

PROS

These vegetarian frittata bites are high in protein and low in carbs and calories, making them a healthy breakfast or snack option.
They are easy to make and can be enjoyed warm or cold.

CONS

Some people may not enjoy the texture of the beans in the frittata.
It may take some time to prepare the ingredients.

HEALTH & BENEFITS

This vegetarian frittata is a great source of protein and fiber. The white beans are low in fat and high in fiber and protein, which can help you feel full and satisfied. The spinach adds vitamins and minerals, including folate, iron, and vitamins A and K.

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