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low sodium egg recipes no salt added breakfast ideas with vegetables and spices vegetarian low sodium meals

Mediterranean Frittata (Low Sodium)

AuthorKelly Jensen
This Mediterranean 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.
5 from 2 votes
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Prep Time 5 minutes
Cook Time 25 minutes
Total Time 30 minutes
Course Breakfast, brunch
Cuisine American, Mediterranean
Servings 8
Calories 135 kcal

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 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.

Notes

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Nutrition

Calories: 135kcalCarbohydrates: 6gProtein: 8gFat: 9gSaturated Fat: 2gPolyunsaturated Fat: 1gMonounsaturated Fat: 5gTrans Fat: 0.02gCholesterol: 206mgSodium: 94mgPotassium: 225mgFiber: 1gSugar: 3gVitamin A: 1514IUVitamin C: 23mgCalcium: 61mgIron: 1mg

*Please note, all nutrition content is estimated based on the ingredients we used, it may vary based on your ingredients. Always check your nutrition labels to verify sodium amounts.

Keyword low sodium breakfast recipes, low sodium breakfasts, low sodium egg recipes, low sodium frittata, meditarranean vegetable frittata, mediterranean frittata
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