Spring Vegetable Frittata (Low Fat/Low Cal)

"This is good and very low in calories, fat and cholesterol -- using egg beaters/egg substitute -- if using real eggs - it equals to about 8 eggs. Recipe source: Ladies Home Journal (April '09)"
photo by KateL photo by KateL
photo by KateL
photo by Boomette photo by Boomette
photo by Boomette photo by Boomette
photo by Katzen photo by Katzen
photo by Katzen photo by Katzen
Ready In:




  • Preheat oven to 350-degrees F.
  • Spray a 2-quart baking pan with Pam (my pan was 13x10).
  • In a large saucepan over high heat bring 1 inch of water to a boil. Add vegetables (asparagus - onion). Cover and simmer until tender. Drain.
  • Stir in roasted peppers. Spread vegetable mixture in prepared pan.
  • Sprinkle with half of the mozzarella.
  • In a bowl bowl whisk together next 5 ingredients (egg substitute - pepper) and then whisk in the flour.
  • Pour egg mixture over vegetables.
  • Bake for 35 minutes or until puffed.
  • Sprinkle with remaining cheeses and let stand 10 minutes before serving.

Questions & Replies

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  1. KateL
    This made a lot, like a large quiche. Very savory, although we might reduce the black pepper next time; the pepper wasn't as subtle as we thought it should be. Lucky me, I can pack this up (chilled, of course!) for a satisfying breakfast while I attend a conference at a hotel that seems to charge $15 for any breakfast. I doubled the cheese for personal preference, accepting the health penalty. (I was struck that an Egg Beaters carton holds only 15 oz., not 16 oz.) Made for Please Review My Recipe tag game.
  2. Annacia
    What we have here is a real winner. Loved simply everything about it and I had everything already on hand. This made a delicious dinner last evening served with low fat biscuits and sliced tomato. The health factor is wonderful and to top it all off this tastes wonderful. Whats not to love!
  3. Boomette
    wow this is so yummy. After the veggies were tender, I kept the vegetable stock for future use. I roasted a pepper and used it. I didn't have enough mozzarella so I used another kind of cheese (don't remember the name but it's italian). Thanks Ellie :) Made for PRMR tag game
  4. Katzen
    Wow, was this super delicious! I did make a few changes: I had leftover roasted veggies on hand (peppers, zucchini, onions), so I steamed the asparagus (I used 10 spears) and added the roasted veggies on hand. I used shredded old cheddar instead of the mozzerella, and baked it in a 10" cast iron skillet. I didn't use quite the full amount of dill or pepper, yet it was so flavourful! It came out of the oven puffy and gorgeous, and by that point, the smell was making us mad, so we couldn't wait the full 10 minutes before cutting into it. Ellie, this is a great recipe - we'll certainly make it again - what a great reason to make extra roasted veggies! Thanks for sharing this recipe. Made for PRMR Tag.
  5. lizgallant
    Incredibly bland. I made this with whole organic eggs but that did not help the flavor-and I love all kinds of egg and cheese dishes. I feel that it was a waste of yummy veggies and good eggs.


<p>I love cooking and trying different foods, but my favorite cookbooks are now Weight Watchers or low fat/low cal cookbooks as I tend to try and make low fat/low cal recipes. I lost over 90 pounds on Weight Watchers and have maintained for over a year now -- so my cooking/eating habits have changed drastically following my weight loss and to keep it off!</p>
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