Veggie Sausage-Cheddar Frittata

20 Jul

Fritattas are a good way to get a variety of nutrients. Eggs and cheese are a great source of calcium and protein. Mix in veggies to get an antioxidant kick as well as fiber. Fat-free cheese is a healthy alternative, especially because there is fat in the eggs and sausage.

Prep Time: 5 minutes

Cook Time: 11 minutes

Yield: 4 servings (serving size: 2 wedges)


  • Cooking spray
  • 1 green bell pepper, chopped
  • 1 (8-ounce) package presliced mushrooms
  • 4 (1.3-ounce) frozen vegetable protein sausage patties, thawed and crumbled
  • 1/8 teaspoonsalt
  • 1/8 teaspoonfreshly ground black pepper
  • 1 cupegg substitute
  • 1/4 cupfat-free half-and-half
  • 1/2 cup(2 ounces) shredded reduced-fat sharp Cheddar cheese


  • Preheat broiler.
  • Place a 12-inch ovenproof nonstick skillet over medium-high heat. Coat pan with cooking spray. Add chopped bell pepper and mushrooms; sauté 3 minutes. Add sausage, salt, and pepper; reduce heat to medium-low, and cook 1 minute.
  • Combine egg substitute and half-and-half; carefully pour over sausage mixture. Cover and cook 6 minutes. (Frittata will be slightly moist on top.) Sprinkle with cheese.
  • Broil 1 to 2 minutes or until cheese melts. Cut into 8 wedges.

Nutritional Information

Calories per serving: 184
Calories per serving: 29%
Fat per serving: 5.9g
Saturated fat per   serving: 2.5g
Monounsaturated fat per   serving: 0.7g
Polyunsaturated fat per   serving: 1.4g
Protein per serving: 21g
Carbohydrates per   serving: 10.4g
Fiber per serving: 3.2g
Cholesterol per serving: 11mg
Iron per serving: 3.7mg
Sodium per serving: 588mg

Source: : Veggie Sausage-Cheddar Frittata


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