Best Low Cal Zucchini And Mushroom Frittata Recipes

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ZUCCHINI FRITTATA



Zucchini Frittata image

When we travel by car, I make the frittata the night before, stuff it into pita bread in the morning and microwave for a minute or two before I wrap them in a towel so down the road we can enjoy a still-warm breakfast! -Carol Blumenberg, Lehigh Acres, Florida

Provided by Taste of Home

Categories     Breakfast     Brunch

Time 20m

Yield 2 servings.

Number Of Ingredients 7

3 large eggs
1/4 teaspoon salt
1 teaspoon canola oil
1/2 cup chopped onion
1 cup coarsely shredded zucchini
1/2 cup shredded Swiss cheese
Coarsely ground pepper, optional

Steps:

  • Preheat oven to 350°. Whisk together eggs and salt., In an 8-in. ovenproof skillet coated with cooking spray, heat oil over medium heat; saute onion and zucchini until onion is crisp-tender. Pour in egg mixture; cook until almost set, 5-6 minutes. Sprinkle with cheese., Bake, uncovered, until cheese is melted, 4-5 minutes. If desired, sprinkle with pepper.

Nutrition Facts : Calories 261 calories, Fat 18g fat (8g saturated fat), Cholesterol 304mg cholesterol, Sodium 459mg sodium, Carbohydrate 7g carbohydrate (3g sugars, Fiber 1g fiber), Protein 18g protein.

LOW-CAL ZUCCHINI AND MUSHROOM FRITTATA



Low-Cal Zucchini and Mushroom Frittata image

This recipe is low-cal, low-fat but still tastes great. You get all the great flavor without the fat!

Provided by Lizziea23 Almeida

Categories     Breakfast

Time 40m

Yield 2 serving(s)

Number Of Ingredients 10

2 large zucchini, cut into 1/2 inch chunks
5 ounces white mushrooms, sliced
4 garlic cloves, chopped
1/2 cup onions or 4 scallions, chopped
6 egg whites
1/2 teaspoon salt
1/2 teaspoon pepper
1/2 teaspoon chili powder
1/2 teaspoon cayenne pepper
1/2 teaspoon garlic powder

Steps:

  • Spray a non-stick skillet with fat-free, calorie free non-stick cooking spray.
  • Sauté onion and garlic for 3 minutes. Add zucchini and sauté for 3 minutes. Add mushrooms and continue to sauté all of the veggies until soft.
  • In a large bowl, whisk eggs, salt, pepper, chili powder, cayenne pepper, and garlic powder until the eggs become slightly puffy.
  • Drain vegetables and add to egg mixture.
  • Fold veggies into egg whites and pour back into the skillet. Cook on medium for 8 minutes.
  • Place a plate on top of the skillet and flip the frittata. Slide uncooked side down back onto skillet and cook for another 8 minutes.
  • If you like the top to be crunchy, place the frittata under the broiler for an additional 10 minutes.

ZUCCHINI OVEN FRITTATA



Zucchini Oven Frittata image

A delicious, easy frittata recipe full of good vegetables and topped with cheeses.

Provided by BZEEFMOM

Categories     Breakfast and Brunch     Eggs     Frittata Recipes

Time 30m

Yield 5

Number Of Ingredients 13

1 cup water
3 tablespoons olive oil
½ teaspoon salt
½ green bell pepper, seeded and chopped
3 zucchini, cut into 1/2-inch slices
2 cloves garlic, peeled
1 small onion, diced
6 fresh chopped mushrooms
1 tablespoon butter
5 eggs
salt and pepper to taste
1 cup shredded mozzarella cheese
3 tablespoons Parmesan cheese

Steps:

  • Preheat oven to 350 degrees F (175 degrees C).
  • In a large skillet or sauce pan, combine water, olive oil, salt, green pepper, zucchini and garlic cloves. Simmer until zucchini is tender, about 5 to 7 minutes.
  • Drain off water and discard garlic. Stir in onion, mushrooms and butter. Cook until onion is transparent. Add eggs and stir; season with salt and pepper. Cook over low heat until eggs are firm.
  • Sprinkle mozzarella cheese over eggs. Bake in preheated oven for 10 minutes. Remove from oven and sprinkle with Parmesan cheese. Place under broiler for 5 minutes. Let stand 5 minutes before cutting into wedges and serving.

Nutrition Facts : Calories 268.8 calories, Carbohydrate 9.2 g, Cholesterol 209.2 mg, Fat 20 g, Fiber 2.4 g, Protein 14.5 g, SaturatedFat 7 g, Sodium 617.7 mg, Sugar 4.1 g

LOW FAT ZUCCHINI FRITTATA



Low Fat Zucchini Frittata image

A very good Low Fat Frittata, you can use or include other veggies or substitute other veggies for the zucchini, A good appetizer or entree. The recipe comes from the American Heart Association,

Provided by Barb G.

Categories     Lunch/Snacks

Time 30m

Yield 1 Frittata, 4-6 serving(s)

Number Of Ingredients 10

2 -3 medium zucchini, sliced
1/2 cup diced onion
1 clove fresh garlic, minced fine
1 cup cooked white rice (a good use for leftover rice)
1 cup egg substitute or 1 cup egg white
2 tablespoons grated parmesan cheese
1/2 cup grated mozzarella cheese
4 -5 tablespoons extra virgin olive oil
salt (roughly 1/4 teaspoon)
ground pepper

Steps:

  • Clean and slice the zucchini in half, lengthwise, then into 1/8-inch pieces.
  • Dice onion and mince garlic (use as much as you like) Saute zucchini, onions and garlic in 2 tablespoons olive oil until onions and zucchini are limp.
  • Salt and pepper to taste.
  • Mix rice, Parmesan, grated mozzarella and eggs in a bowl.
  • Stir in saute of zucchini, onion and the rest, salt and pepper to taste, Mix all ingredients well.
  • Heat 9-by-12-inch nonstick fry pan between medium and medium-high heat, and add 2 to 3 tablespoons of extra virgin olive oil.
  • When pan is hot, pour contents of mixing bowl into fry pan, spread mixture evenly around pan, making sure that the rice and veggies are spread through the liquid.
  • When the frittata is brown on the bottom, use a plate to turn it over.
  • Cook until both sides are brown and firm.
  • Slice and serve, It can be eaten hot or cold as an appetizer, slice into 1- inch cubes or if sliced larger, as an entree.

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