Get Your Day Started Right With This Veggie Frittata

Veggie Frittata-01

Sometimes you just want to start your day with a hot breakfast. This frittata from The DASH Diet Cookbook is a heart-healthy, low-sodium way to get your protein in the morning. Try it for brunch!


Serves 6
Caramelized Onions

  • 1 tablespoon extra virgin olive oil
  • 1 small white onion, thinly sliced
  • 1⁄4 teaspoon brown sugar
  • 1⁄8 teaspoon cracked black pepper


  • 2–3 tablespoons extra virgin olive oil
  • 1 1⁄2 cups chopped zucchini
  • 1 clove garlic, minced
  • 1 cup thinly sliced crimini mushrooms
  • 2–3 tablespoons finely chopped fresh basil
  • 1 tablespoon chopped fresh parsley or 1 teaspoon dried parsley
  • 2 cups spinach
  • 4 whole eggs
  • 5 egg whites
  • 1⁄2 cup 1% milk
  • 1⁄2 cup shredded low-fat pepperjack cheese
  • 1⁄8 teaspoon sea salt
  • Cracked black pepper

Preheat the oven to 350°F.

To caramelize the onions, heat a medium saucepan over medium heat. Add the oil and when the oil is hot, add the onion, sugar, and pepper. Let the onion “sweat,” moving it every few minutes to avoid burning, until light brown and softened, about 10 minutes. Turn off the heat and cover the pan until ready to serve.

Start the frittata by heating a large pan over medium heat and then adding the oil. Toss in the zucchini, and cook for about a minute. Add the garlic, and cook 2 to 3 more minutes before adding the mushrooms, basil, and parsley. Cook vegetables for another minute, sprinkle on salt and pepper (the mushrooms will release water and will not brown if you add the salt right away). Mix together, turn off the heat, and add the spinach.

In a large bowl, whisk together the eggs, egg whites, milk, shredded cheese, salt, and pepper.

Spray a 9-inch circular cake pan with cooking spray. Pour in the sautéed ingredients and then the egg mixture. Place the pan on the middle rack of the oven, and cook for 20 to 25 minutes, or until a knife inserted in the middle comes out clean. (Eggs can overcook quickly, so keep a watchful eye!)


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