Budget-Friendly Summer Vegetable Frittata

Budget-Friendly Summer Vegetable Frittata
Recipe photo may include foods and ingredients that are not a part of this recipe and not included in the nutrition analysis.
Source: The Diabetes Cookbook. Recipe Credit: . Photo Credit: Mittera.

This frittata is a great way to get more veggies into your day and can be enjoyed for brunch or dinner. By using a combination of egg whites and whole eggs, you cut back on some of the saturated fat and cholesterol.

  • Prep time
    20 min
  • Servings
    4 Servings
  • Serving size
    2 slices
Nutrition Facts

Nutrition Facts

4 Servings

  • Serving Size
    2 slices
  • Amount per serving Calories 130

  • Total Fat 6g
    • Saturated Fat 1.3g
    • Trans Fat 0g
  • Cholesterol 95mg
  • Sodium 420mg
  • Total Carbohydrate 9g
    • Dietary Fiber 2g
    • Total Sugars 5g
  • Protein 11g
  • Potassium 550mg
  • Phosphorus 150mg

Choices/Exchanges: 2 Nonstarchy vegetable, 1 Lean protein, 1 Fat



  • olive oil
    1 tbsp
  • white (button) mushrooms (diced)
    8 oz
  • medium red bell pepper (seeded and diced)
  • small onion (diced)
  • spinach
    3 cup
  • eggs
  • egg whites
  • skim milk
    1/4 cup
  • salt (optional)
    1/2 tsp
  • black pepper
    1/2 tsp
  • cayenne pepper
    1/4 tsp
  • fresh basil (chopped)
    1 tbsp


  1. Preheat the oven to 350 degrees F.

  2. Add olive oil to an oven safe, non-stick, sauté pan over medium high heat.

  3. Add mushrooms and sauté until all of the liquid from the mushrooms is evaporated.

  4. Add bell pepper, onion and spinach and sauté until vegetables are softened and liquid is evaporated.

  5. Whisk eggs, egg whites, milk, salt (optional), pepper, cayenne pepper and basil in a medium bowl. Pour over vegetables and stir until eggs start to set.

  6. Smooth the top of the frittata with a spatula, and put in oven to bake for 20 minutes or until eggs are set.

  7. Slide the frittata out of the pan onto a plate and slice into 8 pie slices.

  • Recommended

    This was pretty good, but it could use more seasoning. I used 4 eggs and 3 egg whites and added a no-salt seasoning in addition to the salt, but I still had to eat it with salsa to give it some flavor. I will definitely try it again with more spice!

  • Recommended

    Loved this. However, my skillet was a little too large so it ended up very thin. Either use more ingredients (egg mixture) or make sure you use a smaller skillet.

  • Recommended

    I thought this was a good recipe. However, the directions do not match the photo. It calls for diced mushrooms, but the picture shows sliced. (I think this discrepancy between recipe and photo is quite common on this site and in the book). The diced mushrooms give it a meatier texture than I think the sliced would. I do think this is a personal preference, and either would work. I do recommend this recipe.