A serving of this dish contains only 10 carbohydrates. Simple substitutes like veggie sausage, reduced-fat cheese, and egg whites also cut back on unhealthy saturated fat. 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 teaspoon salt
  • 1/8 teaspoon freshly ground black pepper
  • 1 cup egg substitute
  • 1/4 cup fat-free half-and-half
  • 1/2 cup (2 ounces) shredded reduced-fat sharp Cheddar cheese


Preheat broiler.

  1. 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.
  2. 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.
  3. Broil 1 to 2 minutes or until cheese melts. Cut into 8 wedges.

Nutritional Information

  • Calories per serving: 184
  • Calories from fat: 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
  • Calcium per serving: 154mg

Resource: Health.com