Mar 4, 2012

Caramelized Onion, Red Pepper and Zucchini Frittata



Caramelized onions, sauteed bell peppers and zucchini combined create a winning egg dish.

Frittatas are very versatile, they can be eaten for breakfast, lunch or dinner if paired with a salad. Cut into small squares, they can be served as an appetizer as well.

This starts on the stove and finishes in the oven. I like to use half eggs, half egg whites to lighten my frittatas yet maintain the taste and texture I prefer and keep the vitamins, iron and nutrients, but if you wish to use all egg whites, that would certainly work.


Note: This has been updated from the archives and slightly modified it to make it even better!



Caramelized Onion, Red Pepper and Zucchini Frittata
Skinnytaste.com
Servings: 4 • Serving Size: 1/4th Old Points: 3 pts • Points+: 4 pts
Calories: 157.7 • Fat: 9.3 g • Protein: 14.6 g • Carb: 5.7 g • Fiber: 1.6 g • Sugar: 0.8 g
Sodium: 243 mg (without salt)

Ingredients:

  • 1 white onion, thinly sliced rings
  • 1 medium red pepper, diced
  • 1 1/2 cups zucchini, diced into matchsticks
  • 4 large eggs
  • 4 large egg whites
  • 1/4 cup parmesan cheese, grated
  • 2 tsp olive oil
  • salt and fresh pepper

Directions:

    Preheat oven to 400°.



    Over medium-low heat, heat oil in a 10-inch skillet. Stir in onion and cook until slightly brown, about 10 minutes. Add peppers and cook 5 more minutes, then add zucchini. Season with salt and pepper and cook 3 more minutes stirring occasionally.

    In a medium bowl whisk eggs, egg whites, parmesan, salt and pepper.


    Add eggs to the skillet making sure eggs cover all the vegetables. When the edges begin to set (about 2 minutes) move skillet to oven. Cook about 10-15 minutes, or until frittata is completely cooked. Serve warm, cut into 4 pieces.

    91 comments :

    1. one word...YUM!

      :) tj

      tjstestkitchen.blogspot.com

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    2. This looks so delicious and also you make it look very easy. Will definately be trying this.

      I love all of your recipes and I have been reading your blog for a little while now. Keep up the great work!

      Take care,

      Jo

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    3. Thanks for sharing it looks great. Love it...

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    4. yumyumyum, delicious my friend. You surprise me every time with new amazing recipes!

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    5. That looks wonderful! Adding it to my to-do list.

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    6. This looks good, tasty and healthy to boot!

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    7. I have this in the oven right now! Thank you for all the wonderful recipes!

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    8. We tried this tonight...very tasty! Thank you again for all the great recipes :)

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    9. Made this last night and it was delicious. Easy to prepare and filling for the calories!

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    10. I think this is 4 points on the new ww system?

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    11. My fiance and I have been debating about "red peppers." When we see this ingredient should we assume red BELL pepper? Or is there another kind of pepper that is actually called a red pepper? Thanks in advance for clearing this up. PS: We made this recipe a couple of weeks ago and loved it! We used bell pepper (: -Alexz

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      Replies
      1. Yes, red bell pepper. Sorry for the confusion.

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    12. I have two questions :-) what kind of skillet is best for this? I only have nonstick ones- would these work?

      Also, what is the best way to cut the zucchini into matchsticks? Yours look so perfect!

      I've never had a frittata, but I have all the ingredients for this one and it looks yummy!

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      1. An oven safe skillet that can withstand the heat.

        If you don't own one, you could cover it on low and let it cook in the pan, and flip it to brown the other side once it is set. The oven is easier IMO.

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      2. I cut my zucchini into long strips just like in the above photo and then cut into small matchsticks...it turns out really nice that way! :)

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    13. Wow that looks super awesome. I so wish my husband liked eggs, I think he would love this.

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    14. Gi- I love frittata's & am def making this. I love that they are even better as leftover's which I usually hate! Remind me to tell you about the salad I had yesterday...you have to make it....still thinking about it today! xoxo

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    15. I think I need a tutorial in how to cut zucchini! How did you get your so thin and even? Are you using a special tool or do I really need to spruce up my knife skills? (zucchini sticks are baking in the oven...this one is going on the menu for this weekend!)

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    16. If you don't have a skillet that is oven-safe, is there an alternative way to finish cooking the frittata? Thanks!

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      Replies
      1. Sure, cover it and cook it on low heat, then flip it over onto a plate and finish browning on the other side.

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      2. I don't have an oven proof skillet, either so I cooked the veggies in a skillet then poured the eggs in a round glass pie pan and added the veggies to that..you have to bake just a moment or two longer but it worked great and was so delicious !

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      3. With the glass plan about how much longer did you cook it? Same temps??

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    17. I used a cheese grater on the largest hole to "matchstick" the zucchini. It was a tad smaller than matchstick but it saved time chopping and turned out yummy. Everyone even my 4 year old picky eater loved it. Thanks for a great, easy, healthy recipe. :)

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    18. Love how easy this is! It sounds awesome.

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    19. My husband has just discovered, he likes frittata so this is just right for us. Beautiful presentation.

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    20. This looks great!! I love frittatas!

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    21. YAY another Frittata! I love your frittatas so I can wait to try this one since I love zucchini & red peppers. Yummy! Thanks Gina :-)

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    22. You are using a stainless pan... how did you get it out of the pan??? Lots of spray?? Looks delicious, thanks!

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      Replies
      1. No, it didn't stick with the oil I used.

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    23. LOVE the serving size!! Took me a few seconds, but I got it...can't wait to try 20 minutes of it later today ;-)

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    24. I listened to a sermon this weekend about how one could find God while cutting a beautiful red onion. :-) It was "interesting," but thought provoking nonetheless. So your title in my inbox this morning made me smile.

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    25. AWESOME! I used a whole onion - overpowering. Next time I will cut back and dice it instead, or use another veggie. This is really great and the calories are fantastic for the volume you get!

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    26. For all of you asking ablout how to cut the zucchini, I added photos to help!

      Zina, how nice!

      Anonymous, if your not a huge fan you can certainly use less.

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    27. Suggestions for another type of cheese to use? Parmesan doesn't like me. :-(

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    28. Am I the only one confused on the serving size? LOL.

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    29. Gina, what can I substitute for the red pepper?

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    30. Doing low carb, this looks great....I always check out your recipes because you always have something I can make and that makes me happy!

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    31. Beautiful dish! I love making Fritata's, espeically individual ones. Love this recipe!!

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    32. I make all my frittata similar to you by using 1/3 f the egg yolks. There's enough fat from the remaining yolks for taste and texture, but you are cutting the amount of fat and cholesterol from the eggs in half. I even make regular scrambled and "fried" eggs that way (generally 1 whole egg and 2 egg whites per serving).

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    33. wonderful fritatta!! looks delicious!

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    34. I made this tonight and it was fantastic! I added mushrooms because I had some in the fridge that I wanted to use up. I have many many of your recipes in the past 4 weeks. Your recipes make me excited to cook! Thank you!

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    35. Made this for dinner tonight and it was yummy! Thank you!!!

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    36. I have some yummy recipes that are also healthy on my blog! Check it out!

      http://runningwithginger.blogspot.com/

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    37. can you make with just egg white? and how many if yes?

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      Replies
      1. Yes, for every egg use 2 egg whites.

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    38. KeithsKelly3/6/12, 9:43 AM

      I made this for dinner last night to go along with a bowl of homemade tomato soup and fresh salad. Really satisfying meal for only 7 points total (soup, salad, and fritatta)! Even better, DH really liked the fritatta and there was one square left for my breakfast this morning! This recipe is a definite keeper and I'll be making it again soon. Made exactly as directed this time, but will probably add mushrooms on the next go around. THANKS! :)

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    39. I just pinned this recipe so I could find it easily and try it soon. It looks delicious.

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    40. It looks tasty recipe and I would like to make it on my weekend.

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    41. We made this tonight and it was so delicious and so easy to make! Going to put this one in my recipe book. :)

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    42. Loved the recipe! Cheated a bit by adding tiny dollops of herbed goat cheese on the top before baking. Thanks for a great one!

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    43. Made this last night, and both my husband and I loved it! Thanks for yet another great recipe! :)

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    44. This was just okay on my first attempt. It was kind of bland due to the amount of egg whites, BUT a section that got messed up in the pan as I turned it out was more eggie and yummy. I am not sure what happened because I did whisk the eggs well. I WILL try it again with one less white and one more yolk. I feel like I can get this to work for me.

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    45. I made this last night and instead of red peppers because I'm allergic, I used mushrooms. Sadly, I think I may have had the heat on too high on the stovetop befor I put it in the oven, because it was very brown on the bottom. Any suggestions? Thanks, Gina! Keep up the good work!

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    46. Just made this for brunch today - used 6 egg beaters & 2 real eggs and sprinkled some goat cheese on the top for the last 5 minutes in the oven. Perfection! Thank you for introducing me to the wonders of the frittata!

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    47. Just made this tonight. It was delicious!! I don't have a skillet to oven baking dish so , once the veggies were done, I poured them into the bowl woth the whisked egg and parm cheese, mixed gently and poured it into a pie plate to bake. Sooo good.

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    48. Hi I was just curious is this something that can be frozen?? Thanks

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    49. Yum! Swapped out the zucchini for choppedc up lite turkey sausage. I had no idea how easy it was to maje a frittata!

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    50. Hey Gina! I love all of your recipes, I was wondering if I could make this say on Sunday and have it for breakfast for a few days? Does anyone know if keeps well, how long and if it would be freezable? Thanks in advance!

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    51. I made this tonight for dinner and it was delicious! Not too eggy. I love that it was packed full of veggies. I added a little garlic powder to the veggies while they were sauteeing for some added flavor. Can't wait to make this again!

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    52. SO GOOD! We made it tonight and it came out of the pan (All Clad) perfectly. It was so flavorful! Thanks for another great recipe!

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    53. I made this tonight for dinner for a gf...and it turned out amazing! Served it with a light Greek salad and will def make it again!!

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    54. Once in a while I will make 'breakfast 4 dinner' for my family. I'm on Weight Watchers and as my children ate chocolate chip pancakes I fully enjoyed this frittata! I substituted the parmesan for goat cheese and used my amazing food processor attachments to matchstick the zucchini...it cut the time down quite a bit. Thank you for having this amazing website...I'd love to know if and when you will have a book!!!!

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    55. I made this today as a dinner dish and went exactly by your recipe...turned out really nicely...we loved it! Thank you for sharing! :)

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    56. When I try they never look as good as yours. Tasted great though.

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    57. Do you think I could use all egg beaters?

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    58. Saving this for next month when the zucchini is going wild in the garden. Looks fabulous!

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    59. delicious!! I made this using a cup of egg beaters and 12 TBSP egg whites from a carton. i also sprinkled in some garlic powder and Italian seasoning in addition to the salt and pepper. Since I don't own an own proof frying pan i simply sauteed the veggies, added them to the egg mixture, and then added the whole thing into an 8X8 PAM sprayed pan. Baked for about 40 minutes. Will be making this again and again :D

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    60. Great recipe! I have made this SO many times, a million different ways, and it has completely revolutionized my cooking repertoire! No longer is soup the only thing I can make at the end of a week with leftover veggies... now we have an amazing frittata, healthy and so tasty (like so many of your recipes! I don't know how you do it, but I'm glad you do!), it's the perfect dish.

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    61. Yummy! I just started WW and this is the first time in 3 days that I've been full! It came out perfect for me, and I followed the directions exactly EXCEPT I just used my food processor for everything, so my zucchini was just in thin discs, not pretty match sticks. I was in a hurry, and it tasted great even without the match sticks!

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    62. I made this tonight for dinner and the only thing I would comment on is that it was a little bland. I only seasoned with pepper because my husband and I don't cook with salt. I'm sure it would be better with salt, but next time I make it I'm going to season the veggies before I add the egg and cheese. I usually use Italian Seasonings, Garlic Powder, Oregano, and Chili Powder. Overall, it was a great, healthy meal that I will definitely make again!

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    63. Hi Gina!!
      First I have to say I'm a huge fan of your blog. My mom and I have been on Weight Watchers for a little over a year now and I've lost about 70lbs and she's lost about 40lb. We rave about your blog in almost every meeting we go to. Your recipes are a major factor in our success because they keep us excited about the things we eat! I don't think there has been anything we've made from your site that we haven't loved!
      I just had to comment on this frittata becuase I made it recently as per your instructions and thought it was delicious! The second time I decided to try to make it as mini muffin sized frittatas. I diced all of the veggies so that they would fit nicely in the muffin tin. I still cooked them based on your instructions, except after the zucchini was added in and cooked, I removed the veggies from the heat and allowed them to cool for a few minutes, then I added that mixture into the egg mixture. I poured a 1/4c into each section of the muffin pan (sprayed with some olive oil spray) and then I cooked them at 350 for 25 minutes. It perfectly made a dozen mini frittatas. We each got 3 "muffins" and served with some fruit on the side it was the perfect breakfast!

      Thanks again for all of your great recipes!

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    64. We made this dish this morning and it was great! Nice and fluffy and had a good flavor for a low calorie dish! I have used several of your recipies and they have all been great! Thanks for the wonderful ideas and the pictures help me imagine what the dishes will look and taste like. Thank you!

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    65. Gina, Can you think of another veggie that wouldn't add too much moisture besides red or green bell peppers? (I'm allergic). Thanks.

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    66. Made this dish for brunch and it was great. Easy to follow instructions and it turned out picture perfect. I did add turkey bacon bits to half of it but it really tasted better without them.

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    67. thefitnessprincess10/15/12, 11:54 AM

      Great recipe! I "used what I had" as far as the veggies and cheese. I only had (gasp) frozen veggies! (onions, peppers, broccoli, carrots) and less than 1/4 cup of parm, but it was still delicious! 1/4 of this recipe is a generous serving IMO.

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    68. Is it possible to use all egg whites for this recipe? If so instead of a total of 8 egg whites would I need more? Or could I keep it the same?

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      1. made it today with just egg whites and used 8 and it was delish!!!!

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    69. doses that mean a total of 6 eggs

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    70. Made this yesterday (w/o parm) and it was delicious! Great recipe & very easy.

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    71. I've made this many times and love it! I couldn't really taste the parmesan so lately I've been subbing goat cheese for it and I think it's even better!

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    72. I've made this many times and love it! I couldn't really taste the parmesan so lately I've been subbing goat cheese for it and I think it's even better!

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    73. This recipe is AMAZING! So packed with veggies and so tasty!

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    74. This was my first time making a frittata, it was so easy and delicious! I baked it in the oven in a glass pan, and I also added some spinach for extra veggies. So good! Can't wait to try some of the other ones. Thank you for all of your wonderful recipes, even my super picky husband has loved every single one that I've made! :)

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    75. I roasted the red pepper instead of using raw red peppers and it was delicious. It added a great sweetness to it. Love this recipe!

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    76. Guess what's in my oven right now? You guessed it! I only recently found out I'm NOT allergic to eggs, as I believed my whole life. So I'm starting to experiment. I didn't have any zucchini, so I grated in some broccoli instead. I also threw in a little finely diced fennel bulb, tomato, and added a little basil to the top before throwing it into the oven. I can't wait to try it.

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    77. Just made this and loved it thank you!!!

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