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Quinoa Zuchini Tomatoe Frittata⏱ 50 min total
Recipes

Quinoa Zuchini Tomatoe Frittata

Per 1 serving · 254 g · 9 ingredients

Calories
288
14%
of a 2,000 cal day
  • Protein
    19g
    25% of calories
  • Carbs
    25g
    34% of calories
  • Fat
    13g
    41% of calories
Portion

At a glance

One serving of Quinoa Zuchini Tomatoe Frittata (254 g) has 288 calories, with 19 g of protein, 25 g of carbohydrates and 13 g of fat. Most of its energy comes from fat (41% of calories). It is high in protein (37% DV), Vitamin C (27% DV) and Vitamin K (34% DV). Keep an eye on sodium, which provides 24% of the daily value.

Per 100 g
113cal
low energy density
Protein per 100 cal
6.4g
Net carbs
21g
carbs minus fiber
Fiber
4.2g
7.9 g sugar

High in

20%+ of the daily value

  • Protein37%
  • Vitamin C27%
  • Vitamin K34%
  • Riboflavin (B2)53%
  • Vitamin B625%
  • Folate (B9)20%

Good source of

10–19% of the daily value

  • Dietary fiber15%
  • Vitamin E14%
  • Thiamine17%
  • Niacin13%
  • Pantothenic acid16%
  • Calcium11%

Watch

20%+ of the daily value

  • Sodium24%

Ingredients

For one serving. Tap an ingredient to see its nutrition.

Directions

Prep 10 minCook 40 min
  1. 1

    Rinse the quinoa, then cook according to package directions until tender; drain any excess water and let cool slightly.

  2. 2

    Warm a large oven-safe skillet over medium-high heat. Add 2 tablespoons olive oil and sauté the garlic until fragrant, about 1 minute. Stir in the sun-dried tomatoes, then add the zucchini and 1/2 teaspoon salt; cook, stirring, until the zucchini softens and browns in spots, 5–6 minutes. Off the heat, fold in the basil.

  3. 3

    Transfer the zucchini mixture to a large bowl. Splash 1/4 cup water into the hot skillet and scrape up any browned bits; pour off liquid and wipe the pan dry.

  4. 4

    To the bowl, add the cooked quinoa, egg whites, and Parmesan; season with black pepper to taste and stir to combine.

  5. 5

    Return the skillet to medium heat and add the remaining 1 tablespoon olive oil. Pour in the egg mixture and smooth the top.

  6. 6

    Stovetop option: Cook over medium heat until mostly set, 10–12 minutes. Invert onto a plate, then slide back into the pan to finish cooking until the center is just set, 6–8 minutes more.

  7. 7

    Oven option: Preheat the oven to 400°F. Cover the skillet with foil and bake until the eggs are set but not dry, 20–25 minutes.

  8. 8

    Let rest 5 minutes. Serve warm, at room temperature, or chilled.

Vitamins & minerals

Amounts for 1 serving (254 g). Bars show % of the daily value.

Vitamins

NutrientAmount% Daily Value
Vitamin A40 μg
4%
Vitamin C24 mg
27%
Vitamin D0 μg
0%
Vitamin E2 mg
14%
Vitamin K41 μg
34%
Thiamine0.2 mg
17%
Riboflavin (B2)1 mg
53%
Niacin2 mg
13%
Vitamin B60.3 mg
25%
Folate (B9)80 μg
20%
Vitamin B120.2 μg
6%
Pantothenic acid1 mg
16%
Choline40 mg
7%

Minerals

NutrientAmount% Daily Value
Calcium107 mg
11%
Iron3 mg
35%
Potassium994 mg
21%
Magnesium101 mg
24%
Phosphorus227 mg
32%
Zinc1 mg
13%
Copper0.4 mg
45%
Manganese1 mg
41%
Selenium24 μg
43%
Full breakdown · 43 more nutrients
NutrientAmount% Daily Value
Alanine1 g—
Alpha Linolenic Acid (ALA)0.1 g—
Alpha carotene0 μg—
Arginine1 g—
Aspartic acid2 g—
Beta carotene376 μg—
Caffeine0 mg—
Cystine0.4 g—
Docosahexaenoic Acid (DHA)0 g—
Docosapentaenoic Acid (DPA)0 g—
Eicosapentaenoic Acid (EPA)0 g—
Fluoride0 μg—
Fructose1 g—
Galactose0.1 g—
Glucose1 g—
Glutamic acid3 g—
Glycine1 g—
Histidine0.5 g—
Hydroxyproline0 g—
Isoleucine1 g—
Lactose0.1 g—
Leucine1 g—
Lycopene5,738 μg—
Lysine1 g—
Maltose0.1 g—
Methionine1 g—
Monounsaturated fats8 g—
Phenylalanine1 g—
Polyunsaturated fats2 g—
Proline1 g—
Retinol8 μg—
Serine1 g—
Starch11 g—
Sucrose0.1 g—
Theobromine0 mg—
Threonine1 g—
Total omega 30.1 g—
Total omega 60 g—
Tryptophan0.2 g—
Tyrosine1 g—
Valine1 g—
Vitamin D20 μg—
Vitamin D30 μg—

Burning 288 calories

Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.

  • 55min
    Walking (3.5 mph)
  • 35min
    Cycling (moderate)
  • 24min
    Running (6 mph)
  • 41min
    Swimming laps

Common questions

How many calories are in Quinoa Zuchini Tomatoe Frittata?

One serving of Quinoa Zuchini Tomatoe Frittata (1 serving) has 288 calories, which works out to 113 calories per 100 g. That is about 14% of a 2,000-calorie day.

Is Quinoa Zuchini Tomatoe Frittata high in protein?

It provides a solid 19 g of protein per serving (37% of the 50 g daily value), but protein supplies only 25% of its calories, so it is not a protein-dense food. Foods where protein provides 30% or more of calories are generally considered protein-dense.

Is Quinoa Zuchini Tomatoe Frittata keto-friendly?

It is hard to fit into a strict keto diet. One serving has 21 g of net carbs and 34% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Quinoa Zuchini Tomatoe Frittata?

561 mg per serving, which is high (20% or more of the 2,300 mg daily value).

How much sugar is in Quinoa Zuchini Tomatoe Frittata?

7.9 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.

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