Egg white frittata with zucchini and peppers
An egg white frittata with zucchini and peppers is a light, savory Italian-style omelette that's cooked slowly and finished under the broiler. It typically features fluffy egg whites as the base, loaded with diced zucchini, bell peppers, and often onions or herbs. This dish is a popular, healthy option for breakfast or brunch, originating from Italy but now enjoyed worldwide.
🍽️ Nutrition at a glance
This dish is high in protein and low in carbohydrates and fat, making it a lean, nutrient-dense meal. It provides essential vitamins like vitamin C from the peppers and potassium from the zucchini, with a rough calorie ballpark of 150-200 per serving, depending on added ingredients.
Nutrition breakdown
| Calories | 180 kcal |
| Protein | 18 g |
| Carbs | 6 g |
| Fat | 9 g |
| Fiber | 2 g |
| Sugar | 3 g |
| Sodium | 450 mg |
| Vitamin A | 250 mcg RAE |
| Vitamin C | 45 mg |
| Vitamin K | 15 mcg |
| Riboflavin (B2) | 0.4 mg |
| Folate | 60 mcg |
| Calcium | 80 mg |
| Iron | 1.5 mg |
| Potassium | 380 mg |
Per 1 cup (220 g) · estimated, varies by recipe
💡 What's interesting
Culturally, frittatas are a versatile Italian staple that can be adapted with seasonal vegetables, reflecting the Mediterranean emphasis on fresh, simple ingredients. Nutritionally, using egg whites instead of whole eggs significantly reduces cholesterol and fat while retaining a high-quality protein source, which is a modern twist on traditional recipes.
