Day 5: Healthy Cooking Challenge

Low Cal Cheesy Frittata

Hello weekend!! I will confess I actually made this Friday night because it keeps really well in the fridge, and I don’t know about everyone else but I like to relax on Saturday mornings. This is the perfect reheat dish. I used my NEW toaster oven (Thank you Mom!!). I got it for Christmas.

Now I took part of this recipe from this pin—->Cheesy Sausage Quiche

But I changed a LOT, so this is really my creation. I will give you my exact ingredients since I altered the original. It’s at the bottom of this article!

Now you know from reading my previous posts that I like to have everything premeasured. I shredded a 1/4 c parmesan, 2/3 c shredded sharp cheddar cheese, and chopped up 4 slices of turkey bacon, which I prepared in my toaster oven. The recipe also calls for 1/4 c chopped onion but I had my handy pre-chopped onions in the freezer so I saved that step.    

Now, let me tell you about this toaster oven! If you have to cook 4 pieces of bacon do you really want to heat up your regular oven and waste all of that time and energy (gas)? Eh. No. This took about half the time and it was easy cleanup.

I’m not really a fan of turkey bacon on it’s own, but when it’s in a dish it adds so much flavor and you really don’t miss the regular bacon.

Now I mixed my egg mixture: 3 eggs, 3 egg whites (this is how you reduce cholesterol and calories), 3/4 c milk, (I used almond milk and it really didn’t alter the taste. I kind of enjoyed the nuttiness), S&P, and a couple of tablespoons of fresh parsley. Now you whisk all that together and then mix in the chopped bacon. You’re ready.

Sorry for the crappy picture. I definitely wasn’t paying attention to the fact that my big old shadow was in the way!!!

No you heat up a 10″skillet (smaller if you want it thicker) over medium heat,  add onion, and oh!! Roasted garlic! I forgot to tell you about the garlic. Ok. If you’ve ever had roasted garlic you know how great it is. It really brings out the nuttiness. I just realized I’m really into nuttiness!!! Ha!!! Anyway, I have a super simple way for you to get this affect in about 45 seconds! You only need 1 large clove for this recipe, so just take a small microwavable (preferably glass) container, place the garlic clove in it with a drizzle of olive oil and cover with a damp paper towel! Pop it in the microwave for 45 sec ( or longer depending on your microwave) and you’re done. You can now squeeze that luscious garlic out onto a cutting board and chop it up!!

Now once your onions are a little translucent and the garlic is fragrant, turn off the heat and pour in your egg mixture. Immediately pop it into a 350 degree oven for about 30min. This will depend upon how big of a pan you used. My frittata was pretty  thin, so I think I use a smaller pan next time.

When it’s no longer jiggly take it out and sprinkle with parmesan (and I garnished with fresh parsley because it was in the fridge).

Now for the calorie breakdown:

I cut this into 8 pie pieces. Each piece is:

118 calories and 10g fat – So this is a great low cal dish with lots of flavor!! I’m gonna go ahead and tell you that 1 piece was not sufficient enough, so you might as well go ahead and double this, which is still really low cal. I’m good with 236 cals and 20g fat. Most of the fat is from the egg yolks, but remember we reduced the yolks by half when incorporating the whites! Don’t feel bad. You DO need some fat in your diet.

Let’s take a look at some other breakfast options you could have and how the nutrition facts compare.

3 medium plain pancakes with butter and syrup – 780cals

2 slices of French toast with syrup – 474cals

2 eggs, bacon, and toast – 650 cals

Of course I’m going to occasionally eat all of these things above because I love them, but not every morning and not even every week, but one of the things I’ve learned about “dieting” (Ugh, I hate that word) is that you have to give yourself a break and enjoy the things you love. Maybe get less than what you use to. I’ve learned that most places will just bring you 1 pancake if you ask. If I get egg whites and toast I’m not gonna feel bad about a pancake with a little syrup.

Okay. Let me know what you think!!

5 from 1 vote
Print

Low Cal Cheesy Frittata

A delicious low cal Frittata with turkey bacon and cheese.

Course Breakfast
Cuisine Italian
Prep Time 10 minutes
Cook Time 30 minutes
Total Time 40 minutes
Servings 8
Calories 118 kcal
Author ZachsGirl

Ingredients

  • 3 egg whites
  • 3 whole eggs
  • 4 Slices of Turkey Bacon chopped
  • 2/3 cup Shredded Cheddar Cheese
  • 1/4 cup onion
  • 3/4 cup Almond Milk unsweetened
  • 2 tbsp olive oil
  • 1/4 cup Parmesan shredded
  • 2 tbsp fresh Parsley chopped
  • 1 clove roasted garlic
  • salt and pepper

3 Comments

  1. Mary McDonald

    January 6, 2018 at 9:55 am

    That looks yummy! I usually have 1% organic milk on hand. Do you think that would work? I also keep evaporated milk in the pantry to use for recipes that call for whole milk. Just dilute it with equal parts of water and it works great for cooking. That might not be as healthy as almond milk,though!

  2. BG McDonald

    January 6, 2018 at 1:05 pm

    That really looks good, I’m going to ask my personal chef to make it for me😁

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