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Home Health Library Recipes Southwestern frittata

Southwestern frittata

Nutrition Facts

Serving Size Half of frittata
Calories 189

Amount Per Serving
Monounsaturated fat 3 g
Saturated fat 5 g
Total fat 10 g
Sodium 699 mg
Cholesterol 30 mg
Dietary fiber 2 g
Protein 19 g

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs:

Calories: 2,000 2,500
Total Fat Less than 65g 80g
Saturated Fat Less than 20g 25g
Cholesterol Less than 300mg 300 mg
Sodium Less than 2,400mg 2,400mg
Total Carbohydrate 300g 375g
Dietary Fiber 25g 30g

Calories per gram:

Fat 9 • Carbohydrate 4 • Protein 4

This frittata recipe uses egg whites instead of whole eggs to reduce the amount of calories, fat and cholesterol.


(Serves 2)
  • 1/2 green or red bell pepper, diced
  • 4 fresh mushrooms, sliced (about 1/2 cup)
  • 6 egg whites
  • 1/2 cup salsa, reserve 2 tablespoons for garnish
  • 1/2 cup shredded cheddar cheese


Heat the broiler. Position the rack 4 inches from the heat source.

Lightly coat a heavy, ovenproof skillet with cooking spray. Place on the stove over medium heat and add peppers and mushrooms. Saute until vegetables are tender, about 5 minutes.

In a small bowl, whisk together the egg whites and 1/2 cup of the salsa. Pour the egg white mixture into the skillet with the vegetables and cook until partially set, about 5 minutes. Don't attempt to blend or scramble the mixture. Sprinkle with cheddar cheese.

Place the skillet under the broiler and cook until the cheese is melted and eggs are set, about 5 minutes.

Divide the frittata in half and spoon onto individual plates. Garnish each serving with 1 tablespoon salsa and serve immediately.

Last Updated: August 10th, 2021