Vegetable Frittata Casserole Recipe With Nutrition Data and Calorie Count

Vegetable Frittata Casserole

A super yummy, healthy veggie frittata casserole.

Yields:

4 servings

Prep Time:

15 mins

Cook Time:

15 mins

Meal Type:

Appetizer
Main Dish
Side Dish

Rating:

Ingredients

  • 1/4 tsp garlic salt
  • 1/4 tsp season salt
  • 1/2 cup crumbled feta cheese
  • 1 oz grated parmesan cheese
  • 3 cups spinach
  • 3 1/2 oz artichoke hearts in oil
  • 7 large egg whites
  • 3 large egg yolks
  • 1/4 cup nonfat milk
  • 1 tsp pepper
  • 1 ear, medium yellow sweet corn
  • 1/4 cup chopped onion
  • 1 cup chopped zucchini
  • 1/4 cup chopped red pepper
  • 5 strips yellow pepper

Directions

  • Wisk eggs together with milk and pepper.
  • Steam ear of corn in microwave by soaking a paper towel with water and wrapping it around the ear of corn. Place in microwave for 3 minutes. Cut corn off ear.
  • Spray large skillet with no calorie non-stick cooking spray and sauté vegetables for 5 minutes.
  • Add small amount of marinade from artichoke jar to coat vegetables. Sprinkle with garlic salt.
  • Spray 9’’ round glass baking dish. Add vegetables. Add egg mixture and stir around until eggs are evenly distributed.
  • Bake at 350 °F (175 °C). for 10 minutes. Broil for 5 minutes until eggs are set.
  • Add parmesan cheese and broil 1 minute.
  • Remove from oven and sprinkle with season salt. Cut into 4 wedges. Enjoy!

Nutrition Facts

Serving Size 1 serving

Daily Values

Calories
Amount Per Serving 225
% Daily Value*
  • Total Fat
    Amount Per Serving 12.1g
    % Daily Value 16%
    • Saturated Fat
      Amount Per Serving 5.64g
    • Trans Fat
      Amount Per Serving 0g
    • Polyunsaturated Fat
      Amount Per Serving 1.177g
    • Monounsaturated Fat
      Amount Per Serving 4.564g
  • Cholesterol
    Amount Per Serving 180mg
    % Daily Value 60%
  • Sodium
    Amount Per Serving 629mg
    % Daily Value 27%
  • Total Carbohydrate
    Amount Per Serving 13.7g
    % Daily Value 5%
    • Dietary Fiber
      Amount Per Serving 3.2g
      % Daily Value 11%
    • Total Sugars
      Amount Per Serving 4.5g
      Includes -g Added Sugars
  • Protein
    Amount Per Serving 17.08g

Nutrients Declaration Requirement

  • Vitamin A
    Amount Per Serving 23mcg
    % Daily Value 3%
  • Vitamin C
    Amount Per Serving 51mg
    % Daily Value 57%
  • Vitamin D
    Amount Per Serving -mcg
    % Daily Value -%
  • Calcium
    Amount Per Serving 20mg
    % Daily Value 2%
  • Iron
    Amount Per Serving 11mg
    % Daily Value 61%
  • Potassium
    Amount Per Serving 350mg
    % Daily Value 7%
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutritional advice.

Nutrition summary:

  • Calories 225 KCal
  • Fat 12.1 g
  • Carbs 13.7 g
  • Protein 17.08 g

There are 225 calories in 1 serving of Vegetable Frittata Casserole.

How long would it take to burn off 225 KCal?

Basketball

23 minutes

Cycling (10 MPH)

31 minutes

Jogging

18 minutes

Running

15 minutes

Swimming (crawl, moderate pace)

22 minutes

Walking

26 minutes

Weight Training

26 minutes

Values estimated based on person weighing 160 lbs.

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