Vegetable Frittata

Difficulty | Serves 6 | Book 6

Healthy Vegetable Frittata recipe

¾ cup carrots small dice
1 cup potato peeled and small dice
3 whole eggs
3 egg whites
¼ cup skim milk
⅔ cup (67g) 30% reduced fat tasty cheese freshly grated
2 tablespoons parsley chopped
pinch pepper
cooking spray
¼ cup frozen peas
½ cup shallots sliced
¾ cup red capsicum small dice
1½ cups baby spinach roughly chopped
2 tablespoons finely grated parmesan cheese (Kraft®)

Per serve
Kilojoules562 (cals 134)
GI RatingToo low in carbs to score a GI rating


  1. Microwave carrots and potato in a little water on high for 6 minutes. Drain well then leave to one side.
  2. Beat eggs and egg whites together with milk in a medium size mixing bowl using an electric beater until well combined.
  3. Add grated tasty cheese, parsley and pepper, leave to one side.
  4. Sauté potato and carrots in a large non-stick frypan that has been generously coated with cooking spray until almost cooked. As they are cooking you may like to spray over the potato and carrots.
  5. Add peas, shallots, capsicum and sauté 2 minutes.
  6. Add spinach and stir continuously until spinach has wilted.
  7. Arrange vegetables so that they are evenly placed in frypan then pour egg mix over top. Sprinkle parmesan cheese over top. Reduce heat so the base doesn’t burn and cook for 5 minutes.
  8. Place under griller to finish off cooking. Once egg looks cooked, remove and let sit for a few minutes.
  9. Carefully remove frittata from pan onto a large dinner plate or serving platter (use a large egg lifter). Cut into 6 slices.

Suitable to be frozen for 2–3 weeks.

Dietitian's tip

I always enjoy how Annette includes large quantities of vegetables as well as vegetarian options in her recipes. Vegetables are low in calories and the physical bulk gives us a feeling of fullness allowing us to listen to our stomachs and control our portion sizes.

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