Why The Veggie Frittata Rules

This simple, inexpensive meal is a great budget and waist slimming routine.

This veggie frittata is a simple, fast, healthy breakfast or lunch idea.

Why the Veggie Frittata Rules

  • It’s easy to make
  • It uses simple, low cost ingredients
  • It’s a great way to use of leftovers
  • It’s a good way to sneak in vegetables
  • It’s easy on the waist-line


  • 1/4 cup chopped veggies, cooked or fresh
  • 1/4 cup egg whites (or use 2 eggs instead of 1)
  • One large egg
  • Tsp. of oil or oil spray to cover the pan, if available
  • Tblsp. of feta cheese (or more, to taste)
  • Salt and pepper
  • Sliced tomato (optional)

What You’ll Need

  • Small, omelet-sized, stick-free skillet
  • Spatula, preferably heat resistant rubber or plastic
  • Whisk
  • Bowl or glass measuring cup


  1. Spray the bottom of a small skillet with cooking spray or use a teaspoon of oil, set the skillet on the stove and heat the oil on medium-high.
  2. In a bowl or glass measuring cup, combine, 1/4 cup chopped veggies (here I used leftover stir-fried vegetables, but I often use peppers, onions, mushrooms, spinach or any fresh or leftover vegetables I have on hand), egg, egg-whites, and feta. Whisk to blend egg the other ingredients.
  3. Once heated, pour the mixed ingredients into the skillet. After 2-3 minutes, turn the heat to medium.
  4. This part takes patience. You want to leave the frittata alone to cook for a bit so it’s solidifies but doesn’t burn. Today, I skimmed the newspaper while I waited.
  5. When the frittata is largely solid, but with some liquid in the center, lift and edge or two and tip the skillet to let the liquid run to the edges.
  6. Once the edges are cooked, lift part of the frittata with a spatula to check to see if it’s ready to flip. If it’s nicely browned, it’s time to flip the frittata over to cook on the other side. If it’s still yellow, wait a bit longer. (I’ve ruined a lot of frittatas by trying to flip an underdone wobbly wet mess! Lol)
  7. Carefully flip the frittata when ready. Cook to taste. Usually, I leave it on the second side for 1-2 minutes. Then lift the frittata out of the pan, onto a plate and enjoy!
  8. To round out the meal, I often saut√© in the same pan a couple of sliced tomatos, but fresh tomato slices are great too. This just gives the meal a visually pleasing experience that tells my brain I’m going to be more full!

Only 240-265 calories (depending on veggies you use), per google math!

Step By Step Illustrations

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