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Nutritional Info
  • Servings Per Recipe: 6
  • Amount Per Serving
  • Calories: 146.2
  • Total Fat: 8.8 g
  • Cholesterol: 189.9 mg
  • Sodium: 553.9 mg
  • Total Carbs: 7.4 g
  • Dietary Fiber: 1.9 g
  • Protein: 10.6 g

View full nutritional breakdown of Garden Vegetable Frittata calories by ingredient
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Garden Vegetable Frittata

Submitted by: RICKIEBETH
Garden Vegetable Frittata

Introduction

This healthy veggie frittata features all of our favorite spring goodies! Serve it with crusty bread and fresh fruit salad for a filling meal. This healthy veggie frittata features all of our favorite spring goodies! Serve it with crusty bread and fresh fruit salad for a filling meal.
Number of Servings: 6

Ingredients

    1 pound asparagus
    6 ounces button mushrooms
    1 tbsp olive oil
    1 clove garlic
    1 shallot
    1 small or 1/2 large zucchini
    6 large eggs
    1/3 cup 1% milk
    1 tsp salt
    1/4 tsp freshly ground black pepper
    dash nutmeg
    1 tbsp chopped chives


    1/4 cup freshly grated parmesan cheese
    2 medium or 1 large tomato

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Directions

1. Preheat the oven to 350 degrees.

2. Wash and trim asparagus and cut into 1-inch long pieces. Blanche asparagus in boiling water for 1-2 minutes and immediately shock in ice water. Drain and dry asparagus, set aside.


3. Clean and slice mushrooms. In a skillet, heat olive oil and saute the mushrooms over medium heat for about ten minutes. While they cook, grate or finely mince the garlic and shallots. Add the garlic and shallots to the mushrooms and continue to cook for about two minutes more. Remove the mushroom mixture from the heat and set aside.

4. Cut the zucchini in half lengthwise and slice into thin, half-moon shapes.

5. In a large bowl, beat together eggs, milk, salt, pepper, nutmeg, and chives. Add asparagus, mushroom mixture, and zucchini.

6. Lightly spray a 2-quart baking dish (11 x 7 x 1.5) with cooking spray. Pour the egg and vegetable mixture into the dish.

7. Thinly slice tomatoes and arrange on top of the egg mixture. Sprinkle parmesan cheese over the top and bake in the oven until set, about 30-35 minutes. If desired, place under the broiler for 2-3 minutes to brown the top.

8. Allow the frittata to cool before serving. Frittata can be made ahead and chilled, covered, overnight -- allow to come to room temperature before serving.

Makes 6 servings






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Member Ratings For This Recipe


  • Very Good
    46 of 49 people found this review helpful
    I made a few changes to make it a bit more healthy for me: Eggbeaters instead of eggs, non-fat milk instead of 1%, low fat parmesan cheese instead of regular and salt substitute in place of salt. It was very good. - 5/14/08

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  • Incredible!
    34 of 34 people found this review helpful
    Excellent! I made it in a round quiche pan. Don't let the amount of veggies scare you. It cooked up beautifully. My son and 88 year old mom ate it and said, "YUM!" Light but filling. Would make it for company! - 5/29/08

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  • Incredible!
    33 of 34 people found this review helpful
    This is just delicious! When I try a new recipe I usually follow the directions exactly and then make any changes next time. I won't be changing a thing on this one. My husband says "Make sure you keep this recipe!" We had it with some friends and they loved it too and asked for the recipe. Thanks! - 7/4/09

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  • Very Good
    26 of 27 people found this review helpful
    I changed the veggies for what I had in the house....broccoli and cauliflower. Also add 3oz mozzarella cheese. Hubby and daughter loved it! So did I!! - 4/29/08

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  • Incredible!
    25 of 25 people found this review helpful
    I made no substitutions and it's FANTASTIC. My DH loved it too and took leftovers in his worklunch. Easy to throw together and takes little time. I may add other leftover veggies next time, and there will be a next time! - 2/12/09

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  • Incredible!
    23 of 23 people found this review helpful
    It was really really good. Perfect for this warm day. I had to make a few subs because I didn't have everything. No asparagus, but I had roasted red peppers and brocolli so I add those with the mushrooms and zucs. I used cheddar cheese instead of parm. It was super good. I'll definitely make a - 5/14/08

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  • 20 of 20 people found this review helpful
    I really, really enjoyed this recipe. I used half egg, half egg-white, and it still turned out really nice. I love having a nice serving of veggies in at the beginning of my day! I will definitely be making this again and using different veggies each time. - 1/7/09

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  • Incredible!
    17 of 17 people found this review helpful
    I made this, but omitted the zucchini. It was great without it! I also used frozen asparagus, thawed, in place of fresh, didn't have to blanch it! EXCELLENT! - 7/11/09

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  • Incredible!
    15 of 16 people found this review helpful
    I used canned asparagus and mushrooms. I used non-fat milk and Romano cheese. I also used an onion not a shallot. My husband and I loved it. I will be making this again! - 4/29/08

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  • 14 of 16 people found this review helpful
    So healthy! Because I'm trying to lower my cholesterol, I used 6 egg whites and 3 eggs. It was good. I had one piece for dinner and that's all I needed. We're doing left overs for the AM! - 11/28/08

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  • Very Good
    13 of 14 people found this review helpful
    I made this last night for my family and they loved it. I also bought some Pace Salsa to put on top of it and it was so yummy! - 12/31/08

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  • Very Good
    10 of 10 people found this review helpful
    This recipe is great but adding spinach makes it even better. - 2/12/09

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  • Good
    10 of 10 people found this review helpful
    I made this last night. My son wasn't sure about the nutmeg, but I loved the addition. - 1/2/09

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  • Very Good
    10 of 11 people found this review helpful
    This was very good, made it tonight. It was a great supper with a salad and whole grain bread. Everyone enjoyed it. Thanks! - 12/30/08

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  • Very Good
    9 of 9 people found this review helpful
    This was good even though I modified it with egg substitute and nonfat milk to lower cholesterol and sodium. - 5/27/09

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  • Very Good
    9 of 10 people found this review helpful
    I changed this a bit too, adding "better than eggs" substitute and non fat milk. I doubled the recipe and saved leftoevers for the week. SUPER easy! - 5/23/08

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  • Incredible!
    8 of 8 people found this review helpful
    Really like the crunchy veggies in the egg. Even my "omelette-hater" like it! And I could see using any combo of veggies. Tasty and flexible. - 2/24/09

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  • Incredible!
    8 of 9 people found this review helpful
    Excellent! Good way to use up some farm fresh eggs! YUM! - 2/12/09

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  • Incredible!
    7 of 7 people found this review helpful
    Made this for breakfast for my husband and 4 year old today, and we all loved it! Delicious, and we have extras for tomorrow! I did alter it by cooking the zucchini with the mushrooms. - 2/1/09

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  • Very Good
    7 of 7 people found this review helpful
    really good - I used EggBeaters and nonfat milk - also used some leftover veggies from the night before - great way to use themup - - 10/11/08

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  • Incredible!
    6 of 6 people found this review helpful
    This was a hit at dinner tonight. I added some red pepper & sauteed it with the mushrooms, onions, and zucchini, and then added fresh basil along with the chives. I love the way the parmesan cheese leaves a crisp crust on the top without adding too much fat.
    Subbed some egg whites, very good! - 7/22/09

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  • Very Good
    6 of 6 people found this review helpful
    I used egg substitute and soy milk, it was very good dish for brunch. - 12/4/08

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  • Incredible!
    6 of 6 people found this review helpful
    Not that they were expecting it to be bad, but everyone was surprised at how good it was! There was no hesitation when I asked if i should make it again. - 4/30/08

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  • Very Good
    5 of 6 people found this review helpful
    A very good fritatta dish. - 5/12/09

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  • 5 of 5 people found this review helpful
    Excellent recipe. Made it tonight and I love it. Although my family doesn't like the vegies in it, that means more for me for meals in the next few days. - 11/15/08

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  • Very Good
    3 of 3 people found this review helpful
    I made some minor adjustments (I didn't have any asparagus). I added BOCA soy crumbles & cottage cheese to the mixture for added protein - then I used a 12 count silicon muffin pan - lightly sprayed for easy release. This is built in portion control. This was REALLY good & easy to clean up. - 3/5/10

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  • Incredible!
    3 of 3 people found this review helpful
    Yummy and really easy to make. I made it Saturday and put in the fridge for Sunday morning. Really delicious. - 10/12/09

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  • Incredible!
    3 of 3 people found this review helpful
    I've made this before and it is excellent accept I substitute egg beaters and I sprinkle the top with just a bit of fresh parmesan cheese. YUMMY - 5/31/09

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  • Very Good
    3 of 6 people found this review helpful
    This sounds delicious, but there is too much cholesterol. I`ll certainly try it, but with less eggs, for example 4 (4 whites and 1 or 2 yellows) - 5/3/09

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  • Incredible!
    3 of 3 people found this review helpful
    Made this for our Bible study group and everyone loved it! Even those who normally don't like asparagus liked it! Very easy to make and pre-plan for next day. - 3/1/09

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  • 3 of 3 people found this review helpful
    I used egg whites only to cut down on lipids. It is really quick and easy. Very good. - 2/12/09

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  • 3 of 6 people found this review helpful
    My husband is on Atkins and this looks like a winner to make for him! - 1/18/09

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  • 3 of 3 people found this review helpful
    Love frittatas and I especially loved this one. Very tasty with all the garden freshness. - 11/3/08

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  • Incredible!
    3 of 3 people found this review helpful
    We also added a little cheddar and Parmesan - 5/4/08

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  • 2 of 3 people found this review helpful
    I preferred it at slightly warmer than room temperature but overall it was delicious! - 10/13/09

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  • Incredible!
    2 of 2 people found this review helpful
    Very very good and lots of good nutrition too!!! - 9/4/09

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  • Very Good
    2 of 2 people found this review helpful
    reat recipe to play with or as is. - 5/4/09

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  • Very Good
    2 of 3 people found this review helpful
    Fast and delicous - 5/2/09

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  • Incredible!
    2 of 5 people found this review helpful
    I like that this egg dish is baked in the oven, not cooked on the stovetop then to broiler like most frittata recipes. - 5/1/09

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  • Incredible!
    2 of 2 people found this review helpful
    Amazing! That's the only word that describes it!
    AMAZING! - 3/29/09

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  • Incredible!
    2 of 4 people found this review helpful
    This is yummy. All my favorite ingredients. - 2/12/09

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  • Very Good
    2 of 2 people found this review helpful
    This was very good. I don't like olive oil, so I'll try Canola next time, but my husband absolutly loved it. Keeps asking me to make it again. :) - 2/6/09

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  • 2 of 2 people found this review helpful
    I added broccoli and substituted soy milk...it was really good!! - 1/22/09

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  • Incredible!
    2 of 4 people found this review helpful
    we loved it! - 1/17/09

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  • Good
    1 of 1 people found this review helpful
    Tasted good, but hard to get the right consistency. - 10/2/11

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  • Very Good
    1 of 1 people found this review helpful
    5 stars if the timing/instructions were right. Was in a 2 quart baking dish uncovered for 35 minutes @ 350 then took off cover & broiled for 3 minutes & frittata was still super runny when I tried to slice so I put it back in the oven @ 350 for another 30 min before it stopped being runny - 9/25/11

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  • 1 of 1 people found this review helpful
    This did not go well here. Not sure what was wrong, but the egg would not set in the center. Bummer- because the veggies looked so good! I think if we try again, we might use a 9X13 dish or something rather than a casserole dish - 7/25/11

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  • Incredible!
    1 of 1 people found this review helpful
    I made this in a heavy pot under low heat. I am sure the consistency is a little different but must make do when you don't have an oven. It was delicious! - 2/20/11

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  • 1 of 1 people found this review helpful
    Great and easy to make - 9/12/10

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  • Incredible!
    1 of 1 people found this review helpful
    This was very good! I used green beans instead of asparagus becuase asparagus is really expensive in our area. After cooking, I divided it into 6 individual serving containers....instant breakfast for six days! - 9/7/10

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  • Very Good
    1 of 1 people found this review helpful
    I enjoyed this recipe! I added 1 cup of low-fat cheddar cheese to the mix and used 8 eggs instead of 6 (new number of calories per serving = 208). It was delicious and even improved when I ate the extra as leftovers. - 8/3/10

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  • Very Good
    1 of 1 people found this review helpful
    We cooked it tonight, added chicken, didn't have asparagus, so we subbed extra mushrooms, no fresh Parmesan, so subbed mozzarella. Delicious, loved it, will add more veggies next time, the salsa idea, and muffin tin ideas were GREAT and will try next time! - 7/1/10

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  • Very Good
    1 of 2 people found this review helpful
    I added some left-over carrots,green beans and corn to it.It turned out really good. - 6/22/10

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  • Very Good
    1 of 1 people found this review helpful
    Followed the recipe exactly, but can see some options that would be fun. Add Cinnamon Raisin Scones and a great tossed salad for a wonderful late light dinner. - 4/19/10

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  • Bad
    1 of 4 people found this review helpful
    Tried this must the way the recipe read and I have to say I did not care for it. It was just to bland for my taste. I ended up having only one serving and tossing the rest. Everyone else here seemed to love it. So I am wondering what I did wrong? - 11/7/09

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  • Incredible!
    1 of 3 people found this review helpful
    Sounds really good! Love all the ingrediants! Will make soon! - 10/13/09

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  • 1 of 3 people found this review helpful
    I think I will try this next time the whole family is over. - 10/5/09

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  • Incredible!
    1 of 1 people found this review helpful
    great recipe loved it - 10/5/09

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  • Incredible!
    1 of 1 people found this review helpful
    This was fantastic. All I added to this recipe was some green beans that I picked fresh from my garden. Next time I make it I will add some diced fresh jalapeno peppers. Yummy. - 8/7/09

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  • 1 of 1 people found this review helpful
    Cannot eat cheese but put some garlis paste in and it was great - 8/1/09

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  • Incredible!
    1 of 3 people found this review helpful
    great for brunch or lunch! Son loved it. - 7/28/09

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  • Very Good
    1 of 1 people found this review helpful
    I liked that this recipe could be made straight in the oven. Even my picky "wont eat vegetables" teenager ate it after I swapped out the aspargus for broccoli. - 7/21/09

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  • 1 of 3 people found this review helpful
    Sounds great! I would probably try it with eggbeaters. It sounds like something I'd eat for breakfast. - 7/15/09

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  • 1 of 3 people found this review helpful
    Yummy! Will keep this recipe! - 5/31/09

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  • Incredible!
    1 of 5 people found this review helpful
    This really sounds wonderful. I will try it with part egg substitute to keep LDL cholesterol down. Need a few things at the store before making it. It would be great for a buffet and company coming. Thanks!! - 5/24/09

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  • Incredible!
    1 of 2 people found this review helpful
    this stuff taste great - 5/3/09

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  • Very Good
    1 of 6 people found this review helpful
    This sounds like it would be Delicious!!!!!! - 5/2/09

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  • 1 of 3 people found this review helpful
    Very good. - 3/1/09

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  • 1 of 4 people found this review helpful
    Excellent, I can't wait for summer to grow my own vegetables for this dish!!! - 2/27/09

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  • 1 of 4 people found this review helpful
    loved it - 2/12/09

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  • 1 of 4 people found this review helpful
    Very good!! - 1/26/09

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  • 1 of 5 people found this review helpful
    Love the veggies, but I can't do dairy, so I'll try this one with Soy milk and Soy cheese. If anyone else had tried it with Soy or another dairy substitute, please let me know. - 1/6/09

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  • 1 of 3 people found this review helpful
    great recipe - 12/19/08

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  • This was very tasty. We used broccoli instead of asparagus and added Penzey's Sunny Paris seasoning blend. Mmmm. - 4/22/14

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  • I loved this recipe because of all of the vegetables, I left off using salt and used Mrs. Dash spices instead to cut down on some of the high sodium. - 3/19/14

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  • Great idea. This is a recipe I can live with, and love. Every vegetable is a favorite, except for "asparagross"! I've tried to like it, but only twice did I like it: pickled (lots of salt) and at a friend's house for dinner after my mom passed away. (slathered with garlic butter). - 3/19/14

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  • sounds wonderful, can't wait to try it. thank you for the recipe. - 3/19/14

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  • I make this all the time. It is a great way to use up any vegetables I have floating around in my fridge. I like to swap the asparagus with whatever greens I have on hand and ad a bit of feta cheese. Great fresh and even better the next day for lunch! - 3/19/14

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  • I loved this recipe. I made it for my family for Christmas brunch and everyone loved it. I added spinach to it and I didn't have parmesan cheese, so I used cheddar, but it was still a hit. Thanks! - 1/3/14

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  • I cooked this in a slightly smaller dish, it needed about 40 minutes in the oven. Was so good! - 9/23/13

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  • Will Try !!!!! - 8/21/13

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  • gee- once again the photo does not match the recipe -- this so undermines your credibility - give it up! - 4/27/13

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  • Excellent recipe. I added about 4 oz. finely chopped lo-sodium ham, 1/4 cup shredded reduced fat Cheddar cheese and extra vegies. Very filling portions and even my DH (who hates eggs for supper) liked it! - 4/26/13

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  • Thank you , love it. - 4/26/13

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  • Yum............ - 4/24/13

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  • I like the frittata and will often start the mixture on top of the stove and place in the over under the broiler to finish the browing process. Either way, it is delicious. - 4/24/13

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  • I am going to get the stuff today to try this. It look like it could really be good. - 4/24/13

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  • This is my go-to recipe to get more veggies into my grandkids. I thinly slice the veggies with a mandoline and they cook beautifully. The key is to vary the veggies, saute the harder ones and use herbs to flavor. Cold or hot, top with salsa and you're good to go! - 4/24/13

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  • I baked this at a slightly higher temperature due to my oven being slow, but it was still mostly liquid after 35min. I ended up nuking it for 4min to get it to set. - 4/10/13

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  • Nice and Light - 4/10/13

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  • I added a little extra spice, but this is excellent!! The aroma alone while it was baking was a delight! - 8/28/12

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  • Refreshingly delicious and filling, with lots of yummy veggies :) - 8/19/12

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  • Great vegetarian dish. - 6/18/12

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  • I didn't have asparagus so used blanched broccoli. Super good and very filling!! - 6/17/12

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  • This is going to be dinner tonight!!! - 5/10/12

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  • Sounds good for breakfast or lunch. Also good way to get more vegies into diet. - 5/3/12

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  • Made exactly as indicated. Good, but not great ... a bit bland. Needs something like bacon to wake up the flavors - 4/28/12

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  • Very Good. Since I am on a doctor's supervised diet, I did tailor make this recipe with items I can eat. - 4/25/12

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  • Great for using left-overs or veg that's getting old. Or indeed to finish off the crumbs in a frozen packet.
    I always like to add several nuggets of frozen chopped spinach (defrost in the microwave, use the liquid instead of some of the milk).
    I love the next day's flavours! - 4/24/12

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  • This sounds like a crustless quiche! Yummy. - 4/24/12

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