Garden Veggie Frittata: A 150-Calorie Delight

Introduction

The Garden Veggie Frittata is a vibrant, low-calorie dish that’s big on flavor, nutrition, and versatility. It’s the ideal way to embrace the bounty of seasonal produce while enjoying a light and satisfying meal. With just 150 calories per serving, this frittata is perfect for those seeking a healthy, delicious breakfast, quick lunch, or fuss-free weeknight dinner without compromising taste.

Why You’ll Love This Garden Veggie Frittata

This frittata stands out thanks to its medley of colorful, garden-fresh vegetables and its simple preparation. The eggs provide a creamy, protein-rich base, while the fresh veggies add texture, vibrant flavor, and a nutrient boost. It’s naturally gluten-free, easy to customize with your favorite vegetables or cheese, and delicious hot or cold—making it a true crowd-pleaser for all ages and occasions.

How to Prepare a Creamy, Healthy Frittata Base

The secret to a perfect frittata? Whisk your eggs well and add a splash of milk to keep things fluffy and moist. Sauté your chopped vegetables lightly before baking—this enhances their flavor and prevents excess moisture. Pour the eggs over the veggies, season well, and bake until just set. Finish with a sprinkle of fresh herbs for a burst of brightness!

Easy Steps to a Beautiful Garden Veggie Frittata

Begin by preheating your oven and prepping all vegetables into uniform pieces for even cooking. Use a nonstick or oven-safe skillet to sauté the vegetables gently before introducing the egg mixture. Bake to golden perfection, then let the frittata cool slightly for easy slicing and serving. This method ensures every bite is airy, tender, and packed with well-rounded flavors.

Serving Suggestions for a Crowd-Pleasing Frittata

Serve your Garden Veggie Frittata with a crisp garden salad or fresh fruit for a refreshing, complete meal. For brunch, pair with whole grain toast or roasted potatoes. It’s equally delicious as a cold lunch the next day—an ideal make-ahead option for busy schedules.

Nutritional Information and Serving Size

This recipe yields 4 hearty slices, each just around 150 calories. Loaded with protein, fiber, and vitamins from the vegetables, it fills you up without weighing you down. It’s a smart choice for balanced nutrition and portion control.

Garden Veggie Frittata: A 150-Calorie Delight (Recap)

This frittata is simplicity and nutrition in every bite. With its creamy eggs and vibrant veggies, it’s a meal anyone can feel good about. Enjoy it any time of day for a wholesome, flavor-packed dish that makes healthy eating enjoyable—and easy!

💡Meal Planning Tip: Save this recipe to automatically generate a detailed shopping list with all ingredients sorted by store section—making grocery runs a breeze and streamlining your healthy meal prep.

Instructions

1. Preheat your oven to 375°F (190°C). Grease an 8-inch oven-safe skillet or baking dish with olive oil.
2. In a large bowl, whisk together eggs, milk, salt, and black pepper until fully combined.
3. Heat olive oil in your skillet over medium heat. Add red onion, bell pepper, and zucchini. Sauté for 3–4 minutes, until slightly softened.
4. Stir in baby spinach and cherry tomatoes. Cook for an additional 2 minutes, just until spinach wilts.
5. Pour egg mixture evenly over sautéed vegetables. Top with crumbled feta, if using.
6. Place skillet in the preheated oven and bake for 16–18 minutes, or until eggs are set and the frittata is lightly golden.
7. Let cool for 5 minutes. Slice into 4 wedges and garnish with fresh herbs before serving.

Weekly Meal Planning

Garden Veggie Frittata is an excellent staple for weekly meal prep and planning. Save and schedule this recipe to organize your week—easily build menus and generate smart shopping lists that consolidate ingredients for all your planned meals.

Planning Benefits:

• Automatically calculates total ingredient quantities across multiple recipes
• Organizes shopping lists by grocery store sections
• Prevents duplicate purchases and forgotten ingredients
• Streamlines weekly meal prep for more efficiency and less stress

Pro tip: When planning several meals that include eggs or vegetables, schedule your recipes in CookifyAI—the shopping list will tally up quantities so you never under- or over-buy, reducing food waste and making your meal planning smarter.

Cook and Prep Times

Prep Time: 10 minutes
Cook Time: 20 minutes
Total Time: 30 minutes

—

Enjoy this Garden Veggie Frittata: a nutritious, flavor-packed meal that elevates simple ingredients into a filling, 150-calorie delight—perfect for your healthy lifestyle and weekly meal prep success!