Low Calorie Frittata

Healthy Frittata Recipe

This Low Calorie Frittata is just 65 calories and packed with 6g of protein per slice! The low calorie frittata is also low carb and low sugar, and so easy to make.

Healthy Frittata Recipe

Ingredients You’ll Need:

  • Olive oil spray
  • ¼ cup chopped red onion
  • 1 large tomato
  • 3 cups spinach
  • 4 eggs
  • 4 egg whites
  • ⅓ cup crumbled feta
  • ¼ teaspoon salt
  • ⅛ teaspoon pepper

Low Calorie Frittata

Healthy Frittata Recipe

Healthy Frittatas Meal Prep and Storage

Meal Prep

  1. Prep – Chop the veggies and add to the baking dish, if you are cooking this tomorrow you can also add in the eggs and remaining ingredients.
  2. Cover – Cover with plastic wrap, or a casserole lid.
  3. Refrigerate – Will hold uncooked for 2 days in the fridge.
  4. Cook – Uncover and cook as directed below (you can print out the recipe card and tape it to the top).

Leftover Storage

  • Cook – Cook as directed below.
  • Individual or Family Servings – Add single servings to individual containers for single serve. Or as many servings as you need for the full family for family servings. Cover and store for later. 
  • Refrigerate or Freeze – Will hold for 4 days in the fridge. And in the freezer for 1 month. 
  • Reheat – Defrost in the fridge if frozen. Bake in a 350 degree oven for 15 minutes, or the microwave for 3 minutes.
Healthy Frittata Recipe

Low Calorie Frittata

Healthy Frittata Recipe

Low Calorie Frittata

Lose Weight By Eating
This Low Calorie Frittata is just 65 calories and is packed with 6g of protein per slice. It's also low carb and low sugar!
I like use spinach, tomatoes, and feta in this recipe. But you can swap out the spinach for your favorite greens (kale is great in this) and the tomato for bell pepper or even squash. And you can use cheddar or pepper jack in place of the feta.
Special Tip: If you don't like or can't have feta, you can swap it out for your favorite cheese. Cheddar and pepper jack cheese are also wonderful in this recipe.
5 from 1 vote
Prep Time 5 minutes
Cook Time 25 minutes
Total Time 30 minutes
Course Breakfast, brunch
Cuisine American, French
Servings 8 servings
Calories 65 kcal


  • Oven Safe Pan or Cast Iron Skillet


  • Olive oil spray
  • ¼ cup chopped red onion
  • 1 large tomato chopped
  • 3 cups spinach
  • 4 eggs
  • 4 egg whites
  • cup crumbled feta
  • ¼ teaspoon salt
  • teaspoon pepper


  • Preheat the oven to 400 degrees.
  • Heat an oven safe pan or cast iron skillet over medium-high heat and spray with olive oil.
  • Add the red onion and cook for 5 minutes until softened.
  • Add in the tomato and spinach and cook until the spinach is wilted and the liquid from the spinach and tomatoes has evaporated. About 5 minutes.
  • Move the vegetables to a bowl to cool, and wipe the pan clean with a paper towel.
  • Spray the pan again with olive oil.
  • In a large bowl combine the eggs and egg whites whisk well.
  • Add the vegetables and cheese to the egg mixture, along with salt and pepper, and stir until combined.
  • Pour the egg mixture into the pan.
  • Bake for 15 minutes or until center is set.
  • Remove from the oven and let rest for 5 minutes before cutting into 8 slices and serving.


Serving: 1sliceCalories: 65kcalCarbohydrates: 2.2gProtein: 6gFat: 3.7gSaturated Fat: 1.6gCholesterol: 87mgSodium: 201mgPotassium: 183mgFiber: 0.6gSugar: 1.4gCalcium: 58mgIron: 1mg
Keyword healthy frittata, Low Calorie Frittata
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About the Author

Hi, my name is Audrey Johns and I am a 4 time best selling cookbook author! All 4 of my low calorie cookbooks are published by HarperCollins (the oldest publishing house in the US!) and have been featured on prominent TV shows like The Today Show, Rachael Ray and The Doctors. I am a low calorie and healthy recipe authority and my delicious recipes are tried and loved by thousands of readers. 

After a one year 150 pound weight loss (and I’ve kept it off for 13 years!) I started sharing all of my low calorie recipes with the world. They are always all-natural and geared around weight loss and weight management. I have even made some of these recipes with my Biggest Loser pal Bob Harper! Check out my weight loss story, my best selling cookbooks, and my numerous TV appearances by clicking here.

Nutrition and Calories in Frittatas

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