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Nutrition & Fitness Center

Pepper & Onion Frittata

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Note: Frittatas can be served hot or cold, so enjoy it warm for dinner and pack it cold for lunch. Get a grownup’s help with this recipe, which requires using the oven/stove and chopping with a knife.

Prep time: 25 minutes

What you need:

  • 3 egg whites
  • 3 eggs
  • ½ teaspoon salt
  • ½ teaspoon black pepper
  • 1 tablespoon extra virgin olive oil
  • 1 medium pepper, thinly sliced
  • 1 small onion, thinly sliced
  • 1/3 cup low-fat cheddar cheese, shredded

Equipment and supplies

  • Bowl (for mixing)
  • Cutting board
  • Knife
  • 10- to 12-inch nonstick, oven-safe skillet (This means it’s OK to put it in the oven. Ask an adult if you’re not sure.)

What to do:

  1. Set the oven to broil. Careful, this is a hot-hot setting!
  2. Wrap handle of skillet with nonstick aluminum foil.
  3. In a medium bowl, mix together eggs, salt, and pepper.
  4. Heat olive oil in the nonstick skillet over medium heat.
  5. Add sliced peppers and onions and cook until soft, about 8 minutes.
  6. Pour egg mixture over the peppers and onions and stir gently with a rubber spatula. Cook for 2-3 minutes, just until eggs begin to set on the bottom.
  7. Sprinkle with shredded cheese.
  8. Use an oven mitten to transfer the skillet in to the broiler. Broil for 3-4 minutes. The cheese should bubble and the frittata should be “set.” That means it’s not liquid and jiggly anymore.
  9. Remove pan from the oven and allow to cool for a minute before slicing into 6 wedges. Serve.

How much does this recipe make?

  • 6 servings

Reviewed by: Mary L. Gavin, MD