Low Fat Zucchini Frittata

Whip up a delicious and wholesome **Low Fat Zucchini Frittata**, the perfect recipe for a light yet satisfying breakfast, brunch, or even dinner. Packed with nutritious zucchini, baby spinach, and a hint of Parmesan cheese, this low-calorie dish highlights fresh, seasonal flavors while staying healthy. The combination of whole eggs and egg whites keeps it high in protein but low in fat, making it a guilt-free indulgence. Sautéed onions and garlic infuse every bite with aromatic depth, while the oven-baked finish creates a golden, fluffy texture. Ready in just 30 minutes, this frittata is quick, easy, and perfect for meal prep. Serve warm or at room temperature with a side salad for a complete, balanced meal that’s as flavorful as it is nourishing.

Nutriscore Rating: 61/100

Prep Time:10 mins

Cook Time:20 mins

Total Time:30 mins

Servings: 4

Ingredients

• 2 medium (about 1 pound total) zucchini
• 4 large eggs
• 3 egg whites
• 2 tablespoons low-fat milk
• 2 tablespoons grated Parmesan cheese
• 1 teaspoon olive oil
• 1 small, finely chopped yellow onion
• 2 cloves, minced garlic
• 1 cup, loosely packed baby spinach leaves
• 0.5 teaspoon salt
• 0.25 teaspoon black pepper
• 2 tablespoons, chopped (optional) fresh parsley

Directions

Step 1

Preheat your oven to 375°F (190°C).

Step 2

Wash the zucchini and slice them into thin rounds. Set aside.

Step 3

In a medium mixing bowl, whisk together the eggs, egg whites, and low-fat milk until smooth. Stir in the grated Parmesan cheese, salt, and black pepper. Set the mixture aside.

Step 4

Heat the olive oil in an oven-safe, non-stick skillet over medium heat. Once the oil is hot, add the finely chopped onion and sauté for 2-3 minutes until soft and translucent.

Step 5

Add the minced garlic to the skillet and cook for an additional 1 minute, stirring frequently to avoid burning.

Step 6

Stir in the sliced zucchini and sauté for 4-5 minutes or until they are slightly softened and start to caramelize.

Step 7

Add the spinach to the skillet and cook for 1-2 minutes, stirring, until the leaves wilt.

Step 8

Evenly distribute the cooked vegetables across the skillet. Pour the egg mixture over the vegetables, tilting the skillet to ensure it spreads evenly.

Step 9

Cook on the stovetop over medium-low heat for 3-4 minutes, or until the edges of the frittata start to set. Do not stir.

Step 10

Carefully transfer the skillet to the preheated oven. Bake for 12-15 minutes, or until the top of the frittata is puffed and golden and the center is fully set.

Step 11

Remove the skillet from the oven (use oven mitts as the handle will be hot) and let the frittata cool for 5 minutes.

Step 12

Garnish with fresh parsley, if desired. Slice into wedges and serve warm or at room temperature.

Nutrition Facts

Serving size	(1367.4g)

Amount per serving	% Daily Value*
Calories	875.7

Total Fat 40.4g	0%
Saturated Fat 11.2g	0%
Polyunsaturated Fat 2.0g
Cholesterol 756.4mg	0%
Sodium 10461.3mg	0%
Total Carbohydrate 85.1g	0%
Dietary Fiber 9.5g	0%
Total Sugars 68.2g
Protein 50.7g	0%

Vitamin D 172.6IU	0%
Calcium 461.3mg	0%
Iron 8.3mg	0%
Potassium 2714.3mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 40.1%

Protein: 22.4%

Carbs: 37.5%