Greek Frittata
Vegetarian and Gluten Free
1 serving of greek frittata (Vegetarian and Gluten Free) contains 129 Calories. The macronutrient breakdown is 17% carbs, 48% fat, and 34% protein. This is a good source of protein (20% of your Daily Value), potassium (7% of your Daily Value), and vitamin a (15% of your Daily Value).
- Makes
- 7 servings
- Prep Time
- 15 minutes
- Cook Time
- 40 minutes
Ingredients
- Feta cheese
½ cup, crumbled or 75g
- Cheddar cheese
2 tbsp, shredded or 14g
Directions
- Preheat oven to 450 degrees F. Place highest baking rack in the middle of the oven.
- When oven has reached temperature, place a glass pie pan or 8x8 inch casserole dish in oven to heat up.
- In a large bowl, combine wet ingredients: whole eggs and egg whites, feta cheese, milk, mint, a teaspoon of salt, and ¼ teaspoon pepper. Whisk well for about a minute to break up the cheese and set aside.
- Sauté vegetables: In a large skillet heat up 1 ½ teaspoons olive oil. Add chopped onion and cook over medium heat, stirring occasionally, until translucent, about 5 minutes. Add a few tablespoons of water to the pan if onions start to stick.
- Add artichokes and spinach and cook until spinach wilts, about 5 minutes. Remove from heat, add in tomatoes, ½ teaspoon salt and a pinch of pepper and stir to combine.
- Remove pan from hot oven. Spray with non-stick spray and carefully load hot vegetables into the bottom of the pan.
- Pour the egg mixture over the vegetables. Sprinkle shredded cheddar on top and bake in the oven for 15 minutes, then reduce oven to 350 degrees F and bake another 10 minutes, until frittata is firm and top is golden and puffy.
- Remove frittata from oven and let cool before slicing.
Nutrition Facts
For 1 serving of greek frittata (150g)
Nutrient | Value | %DV |
---|---|---|
Calories | 129 | |
Fats | 7g | 9% |
Saturated fats | 3g | 15% |
Trans fats | 0g | |
Cholesterol | 118mg | 39% |
Sodium | 781mg | 34% |
Carbs | 6g | 2% |
Net carbs | 3g | |
Fiber | 2g | 8% |
Sugar | 2g | |
Protein | 11g | |
Calcium | 115mg | 12% |
Iron | 1mg | 14% |
Potassium | 310mg | 7% |
Vitamin D | 1μg | 5% |
Vitamins and Minerals | ||
Alpha carotene | 22μg | |
Beta carotene | 823μg | |
Caffeine | 0mg | |
Choline | 98mg | 18% |
Copper | 0.1mg | 10% |
Fluoride | 2μg | |
Folate (B9) | 66μg | 16% |
Lycopene | 548μg | |
Magnesium | 32mg | 8% |
Manganese | 0.2mg | 10% |
Niacin | 1mg | 4% |
Pantothenic acid | 1mg | 15% |
Phosphorus | 142mg | 20% |
Retinol | 68μg | |
Riboflavin (B2) | 0.5mg | 36% |
Selenium | 19μg | 34% |
Theobromine | 0mg | |
Thiamine | 0.1mg | 6% |
Vitamin A IU | 1628IU | |
Vitamin A | 138μg | 15% |
Vitamin B12 | 1μg | 21% |
Vitamin B6 | 0.2mg | 13% |
Vitamin C | 9mg | 10% |
Vitamin D IU | 29IU | |
Vitamin D2 | 0μg | |
Vitamin D3 | 1μg | |
Vitamin E | 1mg | 6% |
Vitamin K | 68μg | 56% |
Zinc | 1mg | 9% |
Sugars | ||
Sugar | 2g | |
Sucrose | 0.3g | |
Glucose | 1g | |
Fructose | 0.5g | |
Lactose | 0.4g | |
Maltose | 0g | |
Galactose | 0g | |
Starch | 0g | |
Fats | ||
Saturated fats | 3g | 15% |
Monounsaturated fats | 2g | |
Polyunsaturated fats | 1g | |
Trans fats | 0g | |
Fatty Acids | ||
Total omega 3 | 0g | |
Total omega 6 | 0.5g | |
Alpha Linolenic Acid (ALA) | 0g | |
Docosahexaenoic Acid (DHA) | 0g | |
Eicosapentaenoic Acid (EPA) | 0g | |
Docosapentaenoic Acid (DPA) | 0g | |
Amino Acids | ||
Alanine | 1g | |
Arginine | 1g | |
Aspartic acid | 1g | |
Cystine | 0.2g | |
Glutamic acid | 2g | |
Glycine | 0.3g | |
Histidine | 0.3g | |
Hydroxyproline | 0g | |
Isoleucine | 1g | |
Leucine | 1g | |
Lysine | 1g | |
Methionine | 0.3g | |
Phenylalanine | 1g | |
Proline | 1g | |
Serine | 1g | |
Threonine | 0.5g | |
Tryptophan | 0.1g | |
Tyrosine | 0.4g | |
Valine | 1g |
Similar Foods
- Greek Frittata Vegetarian and Gluten Free