Low Sodium Zucchini Frittata

Elevate your breakfast or brunch with this flavorful Low Sodium Zucchini Frittata, a wholesome and heart-healthy twist on a classic favorite. Packed with vibrant vegetables like zucchini, red bell pepper, and onion, this frittata is light yet satisfying, thanks to a blend of whole eggs and extra egg whites. Fresh parsley and basil add bright, herby notes, while a touch of Parmesan cheese (optional) provides a subtle, savory finish without overwhelming saltiness. Cooked to perfection in an oven-safe skillet, this frittata is lightly golden on top and tender throughout. Ready in just 40 minutes, it’s an easy, low-sodium meal option that’s perfect for busy mornings or a crowd-pleasing weekend brunch. Serve it warm or at room temperature alongside a crisp salad or fresh fruit for a balanced, delicious dish.

Nutriscore Rating: 69/100

Prep Time:15 mins

Cook Time:25 mins

Total Time:40 mins

Servings: 4

Ingredients

• 2 medium (about 150g each) zucchini
• 6 large eggs
• 2 large egg whites
• 1 small (about 100g) yellow onion
• 1 medium (about 120g) red bell pepper
• 2 cloves garlic
• 2 tablespoons fresh parsley
• 2 tablespoons fresh basil
• 0.5 teaspoons black pepper
• 2 teaspoons olive oil
• 2 tablespoons unsalted Parmesan cheese (optional)

Directions

Step 1

Preheat your oven to 375°F (190°C).

Step 2

Rinse and dry the zucchini. Slice them into thin rounds, about 1/4-inch thick.

Step 3

Dice the onion and red bell pepper into small, bite-sized pieces. Mince the garlic.

Step 4

In a medium bowl, crack the eggs and add the extra egg whites. Whisk the eggs together until fully combined. Stir in chopped parsley, basil, and black pepper. Set aside.

Step 5

In an oven-safe 10-inch skillet, heat the olive oil over medium heat. Add the diced onion and cook for 2-3 minutes until softened.

Step 6

Add the bell pepper and garlic to the skillet. Cook for an additional 2 minutes, stirring frequently, until the vegetables are fragrant.

Step 7

Stir in the sliced zucchini and cook until the zucchini softens slightly, about 4-5 minutes. Spread the vegetables evenly across the skillet.

Step 8

Pour the egg mixture over the vegetables. Tilt the skillet gently to ensure the eggs are distributed evenly around the pan.

Step 9

If using unsalted Parmesan cheese, sprinkle it evenly over the top of the egg mixture.

Step 10

Cook the frittata on the stovetop over medium-low heat for 3-4 minutes, just until the edges begin to set.

Step 11

Transfer the skillet to the preheated oven and bake for 15-20 minutes, or until the frittata is fully set and lightly golden on top.

Step 12

Remove from the oven and allow the frittata to cool for 5 minutes before slicing into wedges.

Step 13

Serve warm or at room temperature. Pair with a simple side salad or fruit for a complete meal.

Nutrition Facts

Serving size	(944.4g)

Amount per serving	% Daily Value*
Calories	956.7

Total Fat 60.5g	0%
Saturated Fat 15.7g	0%
Polyunsaturated Fat 2.9g
Cholesterol 1123.1mg	0%
Sodium 3410.0mg	0%
Total Carbohydrate 46.0g	0%
Dietary Fiber 7.5g	0%
Total Sugars 31.0g
Protein 54.6g	0%

Vitamin D 248.1IU	0%
Calcium 399.2mg	0%
Iron 8.2mg	0%
Potassium 1705.6mg	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: 57.5%

Protein: 23.1%

Carbs: 19.4%