Individual Mediterranean Frittatas

May 10, 2023May 10, 20230 1
Individual Mediterranean Frittatas for a Healthy Breakfast
in Breakfast/Brunch

Prep

10 min

Cook

28 min

Ready In

38 min

Level

Easy

Rating

1 Star2 Stars3 Stars4 Stars5 Stars
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Ingredients

1 teaspoon olive oil
1/4 cup thinly sliced red onion
1/4 cup chopped red bell pepper
3/4 cup chopped zucchini
8 egg whites or 1 cup egg substitute
1/3 cup feta
2 tablespoons chopped fresh basil
1/4 teaspoon black pepper
cooking spray
1 tablespoon grated parmesan cheese

Nutrision Information

Servings Per Recipe
2
Calories
240
Sugar
3g
Fat
12g
Mediterranean Frittatas is a great twist on an everyday breakfast, combining protein-packed eggs with fresh vegetables for a hearty and nutritious meal. These individual frittatas are quick and easy to prepare for a healthy breakfast on-the-go or elegant brunch for special occasions. The aroma of freshly cooked zucchinis, onions, peppers and eggs will fill your kitchen with smells that are sure to lure the whole family to the breakfast table. This delicious and easy recipe is perfect for those looking for a wholesome, low-calorie breakfast that doesn't compromise on taste.

Instructions

1.Preheat the oven to 350 degrees Fahrenheit.
2.Heat a large oven-safe skillet over medium heat. Add olive oil and swirl to coat.
3.Add red onion and red bell pepper. Cook, stirring occasionally, until softened, about 5 minutes.
4.Stir in zucchini and cook for another 2 minutes.
5.In a mixing bowl, whisk egg whites or egg substitute together with feta, basil and black pepper.
6.Pour the egg mixture over the vegetable mixture in the skillet. Cook for about 2 minutes.
7.Bake the skillet in the preheated oven for about 20 minutes or until the top is golden brown.
8.Remove the skillet from the oven and sprinkle parmesan cheese over the top.
9.Let cool for 5 minutes and then slice into wedges to serve.

PROS

Individual Mediterranean frittatas are high in protein and low in calories, making it a healthy and diet-friendly breakfast option.

This recipe is also vegetarian and gluten-free, making it a versatile recipe that can suit people with dietary restrictions.

The use of olive oil, instead of butter or margarine, is also great for heart health.

CONS

This recipe contains eggs which are not suitable for vegans.

Individual Mediterranean frittatas can dry out if overcooked.

HEALTH & BENEFITS

Individual Mediterranean frittatas are great for weight loss and muscle building as they are high in protein and low in calories.
The addition of vegetables also provides essential vitamins, minerals and fiber which helps in digestive health.
The use of olive oil, which is a source of healthy fats, is good for heart health and reducing inflammation in the body.

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