Pasta frittata

This is one of my family’s favorite go-to recipes. Since it requires few ingredients, I often cook it while on vacation when I don’t have all my spices and ingredients on hand. It can be made year-round, but I especially love it in summer as it highlights the great produce available: sweet peppers, zucchini, and yellow squash.  

Frittata is often a breakfast or brunch item but combining it with pasta turns it into a delicious and filling breakfast, lunch, or even dinner. I like to use whole grain spaghetti or a lentil-based spaghetti, to add fiber and more nutrition. Hope your family enjoys this as much as mine has over the years!

Tip: It’s important to have a good non-stick pan to help with the flipping process. 

Servings: 4

Ingredients

  • 2 eggs
  • 1/4 cup low-fat or nonfat milk
  • 1/2 cup shredded mozzarella cheese
  • 2 tablespoons grated Parmesan cheese
  • Salt and pepper to season
  • 1 onion, sliced
  • Red, yellow, and green peppers (one of each), sliced
  • 1 zucchini, sliced in thin strips
  • 1 yellow squash, sliced in thin strips
  • 8 ounces whole grain or lentil spaghetti 

Directions

  1. Beat eggs and milk in large mixing bowl. Add mozzarella cheese, parmesan cheese, and pepper to taste.
  2. Slice onion, peppers, zucchini, and yellow squash. Sauté onions with a little bit of water in a large non-stick pan until they start to brown, about 5 minutes. Add peppers and cook until they start to brown. Then add zucchini and yellow squash, and sauté until tender, stirring occasionally. Add salt and pepper to season and set aside.
  3. Cook spaghetti to al dente (1 minute less than the instructions note) and drain.
  4. Add hot spaghetti to egg mixture.
  5. Heat a non-stick 10- to 12-inch skillet over medium-high heat. Add spaghetti and egg mixture and flatten to uniform thickness. Fill pan to edges. Cook 3 to 5 minutes, checking for brown crust. Fully loosen crust with spatula. Put plate over top of skillet and quickly flip frittata on it. Slide it back in pan on other side. Cook another 3 to 5 minutes until golden brown on both sides.
  6. Slice and serve with onion/pepper/squash mixture. Enjoy!

Nutrition Information (per serving)

  • Calories: 340
  • Total fat: 7 g
  • Saturated fat: 3.5 g
  • Cholesterol: 115 mg
  • Sodium: 190 mg
  • Total carbohydrate: 56 g
  • Dietary fiber: 11 g
  • Sugars: 8 g
  • Protein: 19 g

Note: Nutrition information does not include added salt.

Contributor

Allison Collins, MD