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Veggie Frittata

by IBD Medical on November 16, 2023

Treat your palate to a nourishing and delectable experience with this straightforward recipe for a nutrient-rich frittata. Crafted to accommodate four servings, each portion not only delights the taste buds but also maintains a well-rounded nutritional profile. Packed with just 150 calories per serving, this frittata delivers a substantial 12g of protein, striking a harmonious balance between carbohydrates, healthy fats, and vital vitamins. Join us on a culinary adventure that harmonises the flavours of leftover cooked vegetables, the wholesome essence of eggs, and the optional addition of low-fat cheese and herbs.


Difficulty Level: Easy


  • Leftover cooked vegetables (e.g., bell peppers, onions, spinach, zucchini): about 1 cup (about 200g)
  • Eggs: 4 large eggs (about 200g)
  • Low-fat milk or unsweetened almond milk: about 1/4 cup (about 60g)
  • Olive oil: about 1 tablespoon (about 14g)
  • Salt and pepper to taste: about 1/4 teaspoon each (about 1.5g each)
  • Optional: low-fat cheese, herbs: about 2 tablespoons each (about 30g each)

  • Instructions:

    • Preheat the oven to 375°F (190°C).

    • In a mixing bowl, whisk together the eggs and milk. Season with salt and pepper.

    • In an ovenproof skillet, heat olive oil over medium heat. Add the leftover vegetables and cook until heated through.

    • Pour the egg mixture over the vegetables and cook for a few minutes until the edges start to set.

    • Transfer the skillet to the oven and bake for 12-15 minutes, until the frittata is set and lightly browned on top.

    • Optionally, sprinkle with low-fat cheese and herbs during the last few minutes of baking.

    • Remove from the oven, let cool slightly, and serve.

    Nutrition Info:
    Calories: 150
    Protein: 12g
    Carbohydrates: 4g
    Dietary Fiber: 1g
    Sugars: 2g
    Total Fat: 10g
    Saturated Fat: 2g
    Cholesterol: 170mg
    Sodium: 200mg
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