06/19/2026
Brunch, lunch, or dinner. This cheese and vegetable frittata with fruit salad combines three food groups and only takes 20 minutes of prep, 20 minutes to cook, and has less than 200 calories per serving:
• It's low-sodium and heart-healthy, and its balance of fiber, protein, and fat helps support healthy blood sugar levels.
• It can feed every guest, even those on vegetarian diets
• The low sodium makes it perfect for people living with high blood pressure
This Mediterranean dish serves six and is perfect for any meal of the day. The next time you’re having company and want to whip up something nutritious and delicious in less than an hour, follow the directions below.
American Heart Association
FRITTATA INGREDIENTS:
- 6 large eggs
- 2 tbsp whole-wheat flour
- 1 tsp baking powder
- 1/4 tsp black pepper
- 1 medium onion (about 1 cup), cut into 1/2 inch pieces
- 1 cup fresh or frozen spinach, cut into 1/2-inch pieces
- 1 cup red and/or green bell pepper, cut into 1/2-inch pieces
- 1 cup mushrooms (fresh or canned)
- 1 finely chopped garlic clove
- 2 tbsp finely chopped fresh basil leaves
- 1/3 cup of part-skim, shredded mozzarella cheese
- Cooking spray
FRUIT SALAD INGREDIENTS:
- 2 peeled oranges, cut in half, then into 6-8 pieces
- 1 cup fresh green, red, or purple seedless grapes, left whole
- 1 cup fresh or frozen strawberries, sliced in halves or quarters
- 1 cup fresh or frozen mixed berries (blueberries, blackberries, raspberries)
- 2 tsp vinegar (balsamic or white wine) OR lime or lemon juice (fresh or bottled) OR pineapple and/or orange juice
- 2 tsp olive oil
- 2 tbsp whole mint or basil leaves, remove stems
FRITTATA DIRECTIONS:
- Preheat oven to broil.
- Whisk eggs in a large bowl until foamy, then stir in baking powder, black pepper, and whole-wheat flour.
- Coat a heavy skillet (with ovenproof handle) with cooking spray; put on medium heat.
- Cook onion until it starts to soften, then add spinach, bell pepper, and mushrooms; cook for 2-3 more minutes.
- Add garlic and basil, cook for one minute while stirring to avoid burning.
- Add the egg mixture to pan, stir to mix in vegetables.
- Cook for 5-6 minutes; egg mixture should be set on bottom and beginning to set on top.
- Add shredded cheese; use back of spoon to push lightly under the eggs, to avoid burning.
- Place pan into the oven and broil for 3-4 minutes. It should come out golden and fluffy.
- Remove from pan, cut into 6 slices and serve.
FRUIT SALAD DIRECTIONS:
- Combine all fruit salad ingredients in a large bowl.
- In a small, covered jar, shake the vinegar (or juice) with olive oil to mix.
- Add dressing to fruit and toss to coat. Toss very gently if you’re using frozen fruit to avoid breaking them up.
- Garnish with fresh herbs (if available) and serve with the frittata.
- Bon apetit!
