Tomato and Basil Frittata Recipe
This tomato and basil frittata is a delicious and blood pressure-friendly breakfast option.
Made with fresh basil, juicy tomatoes, and a touch of Parmesan, it’s light, flavorful, and packed with protein to support a healthy start to your day.
Perfect for those watching their sodium intake, this frittata is crafted with egg whites and a hint of olive oil for a satisfying, low-fat meal that aligns with heart-healthy goals.
Enjoy this quick and simple recipe, perfect for a wholesome breakfast or brunch option that pairs well with a side of greens or whole-grain toast.
| Prep, cook, and total time | Calories per serving |
|---|---|
| Prep Time: 5 minutes Cook Time: 10 minutes Total Time: 15 minutes | Approximately 120 calories Egg whites (3 large): ~50 calories Tomatoes (½ cup diced): ~15 calories Parmesan (1 tbsp): ~20 calories Olive oil (1 tsp): ~40 calories |
Ingredients
- 3 large egg whites
- ½ cup fresh tomatoes, diced
- 1 tablespoon grated Parmesan cheese
- 1 teaspoon olive oil
- 3–4 fresh basil leaves, chopped
- A pinch of black pepper
Instruction
- Heat olive oil in a nonstick skillet over medium heat.
- Add diced tomatoes and sauté for 2–3 minutes until slightly softened.
- In a bowl, whisk egg whites until frothy and pour over the tomatoes in the skillet.
- Cook on low heat for 5–7 minutes until the egg whites set.
- Sprinkle Parmesan cheese and chopped basil on top. Cover the skillet and let it cook for an additional 1–2 minutes to melt the cheese.
- Slide the frittata onto a plate, garnish with extra basil if desired, and serve warm.
Photos
Extra tips
Flavor variations
- Spicy Twist: Add a pinch of red chili flakes for some heat.
- Cheese Alternative: Use nutritional yeast for a dairy-free option.
- Herb Boost: Try adding fresh oregano or thyme for extra aroma.
- Tomato Variety: Use cherry tomatoes for a sweeter flavor.
Storage tips
- Store leftovers in an airtight container in the refrigerator for up to 2 days.
- Reheat in a skillet over low heat or in the microwave before serving.
- Freeze individual portions for up to a month, then reheat as needed.
Nutritional insight
- Egg whites are high in protein and low in fat, making them ideal for a heart-healthy diet.
- Tomatoes provide potassium, a key nutrient for maintaining healthy blood pressure.
- Basil is rich in antioxidants that support overall heart health.
- Parmesan cheese adds flavor with minimal sodium when used in moderation.
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