Low Sodium Frittata Recipe
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Jump to RecipeThis low sodium frittata recipe is a great vegetarian breakfast made with onions, peppers, greens, and spices. A great satisfying brunch recipe that’s ready in just 30 minutes… great to make the night before, or freeze before baking. Low salt and low sodium too – for a heart-healthy option.
Enjoy a simple and hearty morning meal with this delicious frittata. Serve with your favorite low sodium toast and fresh fruit for a tasty way to rise & shine!
This bright and fresh Mediterranean frittata is bringing all the cozy vibes to our table this weekend. This frittata is the perfect brunch recipe and is vegetarian for a healthy meal ready in no time. This frittata cooks in a cast iron skillet for an easy one-pan breakfast recipe that makes clean-up a breeze.
This recipe uses bright and fresh vegetables (like peppers, onions, and greens) to add flavor without salt. I added oregano and red chili flakes for a bit of heat too.
This was such a delicious brunch, and made enough servings so we were able to enjoy it twice. An easy frittata breakfast everyone at the table will love!
This Mediterranean Frittata Recipe Is
- Bright
- Herby
- Flavorful
- Earthy
- Made in One Pan
- Ready in 30 Minutes
- Low in Sodium, No Salt Added
- Vegetarian
- Great to Meal Prep or Make Ahead
Easy Low Sodium Breakfasts with Eggs
This veggie frittata is what I call an Easy Weekend Meal– which is on your table in under 30 minutes. These quick and simple breakfast recipes are perfect for those days when you want a healthy home-cooked meal but don’t want to spend hours in the kitchen.
I have a whole section of this site dedicated to Low So Breakfasts, that are great for the whole family. A healthy meal can be on your table in no time. Even faster than ordering from a diner for breakfast!
Ingredients You’ll Need
See the recipe card below for a full list of instructions and ingredient amounts!
- Eggs – Eggs naturally contain about 60-70mg of sodium per large egg. We try to get cage free / free range eggs when we can. There isn’t any nutritional difference, but I always try to support animal welfare when I can!
- Onions
- Olive Oil
- Red Bell Pepper
- Greens – You can use spinach, kale, or any other green you have on hand (chopped collard greens or arugula would be delicious).
- Garlic Powder: Also a major pantry staple ingredient that gets used in our house daily! I love garlic powder and add it to a lot of recipes that I would use fresh garlic in too.
- Milk of choice
- Smoked Paprika: give an additional depth of flavor to this dish.
How to Make This Recipe
- Preheat oven to 425 degrees Fahrenheit.
- In a large 11-inch cast iron skillet, add the olive oil and onions. Sauté over low heat for about 8 minutes until they begin to brown. Add the diced red bell peppers and sauté for an additional 6 to 7 minutes until the begins to soften.
- Add the low sodium Worcestershire sauce, oregano, garlic powder, spinach, and stir well to combine.
- Crack the eggs into a separate bowl, and add the milk, pepper, and red chili flakes (optional). Whisk well until the eggs are well scrambled.
- Pour the eggs mixture into the cast iron skillet with the vegetables and stir quickly combine.
- Cook the eggs in the skillet for 4 to 5 minutes until the edges set (do not stir).
- Place the frittata in the oven and bake for 8 to 10 minutes until the top is lightly browned.
- Remove from oven, allow to cool for 10 minutes, and slice to serve.
Make-Ahead Instructions
To make ahead or the night before, follow the above steps 1-7. Cover with a plastic wrap, and refrigerate for up to a day. To reheat, place in a 350 degree oven for 15 minutes until hot.
More Easy Low Sodium Brunch Ideas
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Low Sodium
Equipment
- Mixing Bowl
- Cast Iron Skillet
Ingredients
- 2 tablespoons olive oil
- 1 sweet onion thinly sliced
- 1 red bell pepper diced
- 1 teaspoon low sodium Worcestershire sauce
- ½ teaspoon oregano
- ½ teaspoon garlic powder
- 2 cups fresh spinach or other chopped greens
- 10 eggs
- ¼ cup milk
- ½ teaspoon freshly ground Tellicherry Black Pepper
- ¼ teaspoon smoked paprika
- Red Chili Pepper Flakes optional
Instructions
- Preheat oven to 425 degrees Fahrenheit.
- In a large 11-inch cast iron skillet, add the olive oil and onions. Sauté over low heat for about 8 minutes until they begin to brown. Add the diced red bell peppers and sauté for an additional 6 to 7 minutes until the begins to soften.
- Add the low sodium Worcestershire sauce, oregano, garlic powder, spinach, and stir well to combine.
- Crack the eggs into a separate bowl, and add the milk, pepper, smoked paprika, and red chili flakes (optional). Whisk well until the eggs are well scrambled.
- Pour the eggs mixture into the cast iron skillet with the vegetables and stir quickly to combine.
- Cook the eggs in the skillet for 4 to 5 minutes until the edges set (do not stir).
- Place the frittata in the oven and bake for 8 to 10 minutes until the top is lightly browned.
- Remove from oven, allow to cool for 10 minutes, and slice to serve.
Nutrition estimate (for 1 serving)
*Please note, all nutrition content is estimated based on the ingredients we used in our kitchen. It will vary based on your ingredients. Always check your nutrition labels to verify your nutrition content and sodium amounts.
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