Found a recipe similar to this while looking for diabetic dishes and tweaked it; super yummy and no added salt and low in calories per serving! You can serve with sourdough or 100% wheat bread.

Recipe Summary

prep:
15 mins
cook:
25 mins
total:
40 mins
Servings:
4
Yield:
4 servings
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Ingredients

4
Original recipe yields 4 servings
The ingredient list now reflects the servings specified
Ingredient Checklist

Directions

Instructions Checklist
  • Preheat oven to 375 degrees F (190 degrees C). Spray an 8-inch square baking dish with cooking spray.

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  • Heat olive oil in a skillet over medium heat; cook and stir onion, red bell pepper, mushrooms, and asparagus until onion is translucent, 5 to 10 minutes. Spread onion mixture into the prepared baking dish.

  • Beat egg whites, eggs, and skim milk together in a bowl until smooth; pour over onion mixture. Sprinkle Cheddar cheese over egg mixture.

  • Bake in the preheated oven until frittata is set in the middle and a fork inserted in the middle comes out clean, 20 to 25 minutes.

Nutrition Facts

226 calories; protein 17.3g 35% DV; carbohydrates 4.9g 2% DV; fat 15.4g 24% DV; cholesterol 123.1mg 41% DV; sodium 304.4mg 12% DV. Full Nutrition

Reviews (3)

Read More Reviews

Most helpful positive review

Rating: 4 stars
05/06/2018
I had some fresh asparagus and this was a wonderful way to use it. A lot of breakfast casseroles I've tried are so-so but this was really good especially considering there was no added salt. The only modification I made was using 8 eggs because I don't have egg beaters and I was too lazy this morning to separate egg whites. Serve with salsa and a little sour cream yum! Read More

Most helpful critical review

Rating: 3 stars
07/22/2014
Since this recipe didn't have any reviews when I made it I was completely faithful to it. I think that if you make multiple modifications to a recipe then declare it is excellent you are really reviewing your version - not the original. That said, as written this recipe produces a frittata with a very nice texture. If I were to make it again, I would make these changes to suit my taste: this needs more asparagus, maybe 1/4 cup of parmesan, garlic (sautéed with the onion and mushrooms) and freshly ground black pepper. I think diced black or kalamata olives would be a nice addition too. I had this with whole wheat toast and fruit, but my husband ate it with leftover sriracha noodles (from this site) and said that it was a great combination. Thank you for sharing your recipe! Read More
(8)
5 Ratings
  • 5 star values: 0
  • 4 star values: 3
  • 3 star values: 2
  • 2 star values: 0
  • 1 star values: 0
Rating: 3 stars
07/22/2014
Since this recipe didn't have any reviews when I made it I was completely faithful to it. I think that if you make multiple modifications to a recipe then declare it is excellent you are really reviewing your version - not the original. That said, as written this recipe produces a frittata with a very nice texture. If I were to make it again, I would make these changes to suit my taste: this needs more asparagus, maybe 1/4 cup of parmesan, garlic (sautéed with the onion and mushrooms) and freshly ground black pepper. I think diced black or kalamata olives would be a nice addition too. I had this with whole wheat toast and fruit, but my husband ate it with leftover sriracha noodles (from this site) and said that it was a great combination. Thank you for sharing your recipe! Read More
(8)
Rating: 4 stars
05/06/2018
I had some fresh asparagus and this was a wonderful way to use it. A lot of breakfast casseroles I've tried are so-so but this was really good especially considering there was no added salt. The only modification I made was using 8 eggs because I don't have egg beaters and I was too lazy this morning to separate egg whites. Serve with salsa and a little sour cream yum! Read More
Rating: 4 stars
08/20/2020
This was an easy, healthy dish. I added some seasoning- garlic, etc. Read More
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