Prep Time ⇒	10 mins
Cook Time ⇒	40 mins
Protein ⇒	13.9g
Fat ⇒	15.4g
Carbs ⇒	40.6g

^{Healthy Lunchbox Frittata}

This delicious vegetarian frittata ticks all the boxes: low-calorie, low-fat, gluten-free, and perfect for lunchboxes!

Ingredients :

• 1 tbsp extra virgin olive oil
• 250g sweet potato noodles
• 250g zucchini noodles, drained
• 2 tomatoes, chopped
• 2 garlic cloves, finely chopped
• 2 green shallots, trimmed and thinly sliced
• 1/2 cup shredded fresh basil leaves, plus extra for serving
• 8 large eggs
• 20g (1/4 cup) finely grated parmesan
• 125g feta, cut into thin slices and halved
• 1 tbsp pepitas

Directions :

Step 1: Heat the olive oil in a 24cm (top measurement) ovenproof frying pan over medium-high heat. Add the sweet potato noodles and cook, stirring often, for about 8 minutes until softened. Then, add the zucchini noodles and continue to cook for another 3-5 minutes until the sweet potato is tender. Stir in the chopped tomatoes, garlic, and shallots, cooking for an additional 2 minutes. Mix in the fresh basil and use a slotted spoon to transfer the mixture to a bowl.

Step 2: Preheat your oven to 170°C (150°C fan forced). In a bowl, whisk together the eggs with 2 tablespoons of water and season to taste. Stir in half of the grated parmesan. Pour the egg mixture back into the frying pan, spreading it evenly. Top with the noodle mixture, arranging the feta slices on top. Sprinkle the remaining parmesan and the pepitas over everything. Cook on the stovetop for about 5 minutes, then transfer the pan to the oven. Bake for 15-20 minutes or until the eggs are fully set. Serve warm, garnished with extra basil leaves.

Recipe Facts :

Sweet potatoes are not only delicious but also a great source of fiber, vitamins A and C, and antioxidants. To learn more about the health benefits of sweet potatoes, check out Wikipedia.

This healthy lunchbox frittata makes for a nutritious and satisfying meal option. For more wholesome recipes, visit Hearty Recipes.

^{Enjoy your flavorful and nutritious frittata!}

_{The Nutritional Treasures of Ingredients :}

Nutritional Benefits of Eggs

Eggs are the star ingredient in your frittata and are renowned for their high-quality protein. They contain all nine essential amino acids, making them a complete protein source. Eggs are also rich in vitamins B2, B12, D, and A, which support energy metabolism, immune function, and bone health. Additionally, eggs contain choline, which is vital for brain health. To learn more about the nutritional benefits of eggs, visit the Egg Wikipedia page.

The Power of Spinach

Spinach is a fantastic addition to your frittata, offering a wealth of nutrients. This leafy green is low in calories yet high in vitamins A, C, and K, as well as folate and iron. The antioxidants found in spinach, such as lutein and zeaxanthin, support eye health. Its high fiber content also aids in digestion, making it a nutritious choice for any meal. For more information about spinach, check out the Spinach Wikipedia page.

The Benefits of Bell Peppers

Bell peppers add vibrant color and nutrition to your healthy lunchbox frittata. They are low in calories and rich in vitamins A and C, which are essential for immune function and skin health. Bell peppers also contain antioxidants that help reduce inflammation. Their sweet and crunchy texture enhances the overall flavor of the frittata. Learn more about bell peppers on the Bell Pepper Wikipedia page.

The Role of Onions in Flavor and Nutrition

Onions are a flavorful ingredient that contributes both taste and nutrition to your frittata. They are low in calories and provide vitamins C and B6, which support immune health and energy metabolism. Onions also contain antioxidants and compounds that may help reduce inflammation and improve heart health. Their natural sweetness when cooked complements the other ingredients beautifully. For more information on onions, visit the Onion Wikipedia page.

The Nutritional Value of Zucchini

Zucchini is a nutritious and versatile vegetable that can be easily incorporated into your frittata. It is low in calories and high in water content, making it a hydrating addition to your meal. Zucchini is also a good source of vitamins C and A, as well as potassium and antioxidants. Its mild flavor and tender texture enhance the overall dish without overpowering it. For more insights on zucchini, check the Zucchini Wikipedia page.

The Benefits of Cheese

Cheese can be a delicious addition to your frittata, providing both flavor and nutritional benefits. Depending on the type of cheese used, it can be a good source of calcium and protein. However, it’s important to choose lower-fat options to keep the dish healthier. Cheese can also add a creamy texture that enhances the overall experience of the frittata. For more information about cheese, visit the Cheese Wikipedia page.

The Importance of Fresh Herbs

Incorporating fresh herbs like parsley or basil into your frittata can elevate both flavor and nutrition. Fresh herbs are low in calories and rich in vitamins, antioxidants, and essential oils that support overall health. They add a burst of flavor and freshness, making your frittata more appealing and nutritious. For more information on fresh herbs and their benefits, check out Hearty Recipes.

Healthy Cooking Oils: The Case for Olive Oil

When preparing your healthy lunchbox frittata, using a heart-healthy oil like olive oil can enhance both flavor and nutrition. Olive oil is rich in monounsaturated fats, which can help lower bad cholesterol levels and reduce the risk of heart disease. It also contains antioxidants and anti-inflammatory compounds, making it a nutritious choice for cooking. To learn more about the benefits of olive oil, visit the Olive Oil Wikipedia page.

Conclusion: A Nutritious and Versatile Meal

Your Healthy Lunchbox Frittata is not just a delicious option for lunch; it’s also a nutritional powerhouse. Each ingredient contributes valuable health benefits, ensuring a balanced and satisfying meal. By combining protein-rich eggs, vibrant vegetables, and flavorful herbs, you’re creating a dish that supports your health and keeps you energized throughout the day.