Jennifer's Vegetable Frittata

3.7 of 5 (3)
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Nutritional Info
  • Servings Per Recipe: 15
  • Amount Per Serving
  • Calories: 100.6
  • Total Fat: 4.8 g
  • Cholesterol: 114.6 mg
  • Sodium: 637.0 mg
  • Total Carbs: 6.2 g
  • Dietary Fiber: 1.1 g
  • Protein: 7.8 g

View full nutritional breakdown of Jennifer's Vegetable Frittata calories by ingredient
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I had a lot of extra veggies and eggs, and was looking for a dish that could be made ahead in a big batch. One that would serve as an anytime meal. I had a lot of extra veggies and eggs, and was looking for a dish that could be made ahead in a big batch. One that would serve as an anytime meal.
Number of Servings: 15


    8 Whole eggs
    8 Egg Whites
    1/2 cup Fat Free Sour Cream
    1/2 cup Fat Free or Low Fat cheddar
    3 medium sized Summer Squash
    3 medium sized Zucchini
    1/2 of an English Cucumber(peel on)
    4 mdium pieces of Celery
    1 1/2 tbsp Olive Oil
    1/4 cup of Chunky Salsa
    1/4 cup Italian style bread crumbs
    1 tsp. minced garlic
    1 oz white wine
    1/2 tsp paprika
    1/2 tbsp fresh cracked black pepper
    1 tbsp salt
    1 tsp sage
    1 tsp ginger
    1 tbsp dried parsley
    1/3 cup fat free cheddar


First you need to slice the zucchini and summer squash into scalloped pieces or on the bias. Then small dice the celery and english cucumber. Finely mince the garlic. Assemble your dry spices and bread crumbs into a small ramakin.

Seperate your egg whites, and dispose of the extra yolks. Then in a medium sized bowl whisk together all the eggs and egg whites. Then whisk in the sour cream. Set aside for the time being.

In a large non-stick skillet, heat the olive oil, add the celery and cucumbers. Saute for 2 to 3 minutes, then add the squash, zucchini, and garlic. Saute until the squashes are starting to become very limp and translucent. Take the pan to the sink and drain the excess water from the vegetables, because all of these veggies release water. Then add the wine, allow to cook for about 5 minutes, stirring to coat. Then add the salsa and breadcrumb/spice mixture, toss vegetable mixture until all is coated. Remove from heat.

Take a 8 by 10, or 9 by 13 pan coated with cooking spray. Add the vegetables and spread mixture evenly in the pan. Sprinkle the cheese over the mixture, reserving a couple of tablespoons to sprinkle over the top of finished frittata. Then pour the sour cream / egg mixture over the vegetables. Cover tightly with foil, and place in a 425 degree oven for 45 minutes or so. After the 45 minutes, remove the foil and check the doness of frittata by shaking the pan to see how set it is. Place back in the oven until done. You want the frittata to still be moist and slightly set. Remove from the oven and sprinkle remaining cheese on top. Allow to set for at least 10 minutes.

Depending on which pan you have used, cut the frittata in 5 by 3 or 4 by 3. You can get either 12 very large squares, or 15 decent squares. This dish is very easy to rewarm, just place on plate, cover with paper towel and reheat.

Number of Servings: 15

Recipe submitted by SparkPeople user JENNIFERATICS.

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Member Ratings For This Recipe

  • I can tell this is a well thought out recipe. However, I also think the nutrition facts are off. I don't think a frittata with all these veggies would only contain 6 or so carbohydrates. I find that there needs to be more cheese as well. Thanks for sharing, it was very easy to follow. - 6/1/10

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  • Looks good. I'll add it to my recipes to try. - 6/19/07

    Was this review helpful?   yes  No
  • This was a very easy recipe to follow. I loved that taste and I must chop veggies a little faster because it didn't take me as much prep time. The only thing was that I didn't get 15 even servings. I only got about 13 servings. So I think the nutrition is a bit off. - 6/5/07

    Was this review helpful?   yes  No
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