⏱ 65 min total

Skinny Chicken and Vegetable Frittata

Name: Skinny Chicken and Vegetable Frittata
Prep time: 20 min
Cook time: 45 min
Total time: 65 min
Yield: 1 serving
Ingredients: ¾ tbsp chopped Shallots; ½ cloves, minced Garlic; 2 oz Chicken breast; ¼ dash Salt; ¼ dash Black pepper; ¼ spray , about 1/3 second Cooking spray; ¼ cup chopped Broccoli; ¼ cup, sliced Summer squash; ¼ small Red bell pepper; 3 spear, medium Asparagus; ¼ cup 2% milk; 1 extra large Egg; ¼ egg white (separated from yolk) Egg white; ¼ cup Parmesan cheese; ¼ medium Zucchini; ½ tsp Butter

Per 1 serving · 382 g · 16 ingredients

Calories

328

16%
of a 2,000 cal day

Protein
34g
41% of calories
Carbs
13g
16% of calories
Fat
16g
43% of calories

Portion

✓ Protein-dense

At a glance

One serving of Skinny Chicken and Vegetable Frittata (382 g) has 328 calories, with 34 g of protein, 13 g of carbohydrates and 16 g of fat. Most of its energy comes from fat (43% of calories). It is high in protein (67% DV), Vitamin A (28% DV) and Vitamin C (68% DV). Keep an eye on sodium, saturated fat and cholesterol, which provide 24%, 38% and 91% of the daily value.

Per 100 g

86cal

low energy density

Protein per 100 cal

10g

Net carbs

10g

carbs minus fiber

Fiber

8 g sugar

High in

20%+ of the daily value

Protein67%
Vitamin A28%
Vitamin C68%
Vitamin K40%
Riboflavin (B2)62%
Niacin42%

Good source of

10–19% of the daily value

Dietary fiber11%
Vitamin D13%
Vitamin E14%
Thiamine19%
Potassium18%
Magnesium17%

Watch

20%+ of the daily value

Sodium24%
Saturated fat38%
Cholesterol91%

Ingredients

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

Directions

Prep 20 minCook 45 min

1
Preheat the oven to 350°F. Chop the vegetables and chicken, then set aside.
2
In a small pan over medium-low heat, sauté the shallots, garlic, and butter until soft, about 3 minutes.
3
Season the chopped chicken with salt and pepper. Add the chicken to the pan with shallots and garlic, cooking for an additional 8-10 minutes until the chicken is done and slightly browned.
4
Spray a 9” round deep casserole dish with cooking spray. Place all vegetables and the chicken mixture into the prepared dish.
5
Whisk together the milk, eggs, and Parmesan cheese, then pour over the contents in the dish.
6
Bake for 20-30 minutes, or until the eggs are set in the center but not browned. Enjoy!

Vitamins & minerals

Amounts for 1 serving (382 g). Bars show % of the daily value.

Vitamins

Nutrient	Amount	% Daily Value
Vitamin A	251 μg	28%
Vitamin C	61 mg	68%
Vitamin D	2 μg	13%
Vitamin E	2 mg	14%
Vitamin K	48 μg	40%
Thiamine	0.2 mg	19%
Riboflavin (B2)	1 mg	62%
Niacin	7 mg	42%
Vitamin B6	1 mg	70%
Folate (B9)	107 μg	27%
Vitamin B12	1 μg	49%
Pantothenic acid	3 mg	50%
Choline	245 mg	45%

Minerals

Nutrient	Amount	% Daily Value
Calcium	400 mg	40%
Iron	3 mg	38%
Potassium	830 mg	18%
Magnesium	70 mg	17%
Phosphorus	518 mg	74%
Zinc	3 mg	25%
Copper	0.2 mg	21%
Manganese	0.3 mg	15%
Selenium	41 μg	74%

Full breakdown · 43 more nutrients

Nutrient	Amount	% Daily Value
Alanine	2 g	—
Alpha Linolenic Acid (ALA)	0.1 g	—
Alpha carotene	14 μg	—
Arginine	2 g	—
Aspartic acid	3 g	—
Beta carotene	712 μg	—
Caffeine	0 mg	—
Cystine	0.4 g	—
Docosahexaenoic Acid (DHA)	0 g	—
Docosapentaenoic Acid (DPA)	0 g	—
Eicosapentaenoic Acid (EPA)	0 g	—
Fluoride	3 μg	—
Fructose	2 g	—
Galactose	0 g	—
Glucose	2 g	—
Glutamic acid	6 g	—
Glycine	1 g	—
Histidine	1 g	—
Hydroxyproline	0 g	—
Isoleucine	2 g	—
Lactose	3 g	—
Leucine	3 g	—
Lycopene	0 μg	—
Lysine	3 g	—
Maltose	0 g	—
Methionine	1 g	—
Monounsaturated fats	5 g	—
Phenylalanine	2 g	—
Polyunsaturated fats	2 g	—
Proline	2 g	—
Retinol	188 μg	—
Serine	2 g	—
Starch	0 g	—
Sucrose	0.2 g	—
Theobromine	0 mg	—
Threonine	1 g	—
Total omega 3	0.1 g	—
Total omega 6	1 g	—
Tryptophan	0.4 g	—
Tyrosine	1 g	—
Valine	2 g	—
Vitamin D2	0 μg	—
Vitamin D3	2 μg	—

Burning 328 calories

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

62min
Walking (3.5 mph)
39min
Cycling (moderate)
27min
Running (6 mph)
46min
Swimming laps

Common questions

How many calories are in Skinny Chicken and Vegetable Frittata?

One serving of Skinny Chicken and Vegetable Frittata (1 serving) has 328 calories, which works out to 86 calories per 100 g. That is about 16% of a 2,000-calorie day.

Is Skinny Chicken and Vegetable Frittata high in protein?

Yes. It has 34 g of protein per serving, and 41% of its calories come from protein (10 g of protein per 100 calories).

Is Skinny Chicken and Vegetable Frittata keto-friendly?

It is hard to fit into a strict keto diet. One serving has 10 g of net carbs and 16% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Skinny Chicken and Vegetable Frittata?

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

How much sugar is in Skinny Chicken and Vegetable Frittata?

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

Nutrition Facts

Serving size1 serving (382 g)

Calories328

% Daily Value*

Total fat 16g	20%
Saturated fat 7.6g	38%
Trans fat 0.2g
Cholesterol 274mg	91%
Sodium 543mg	24%
Total carbohydrate 13g	5%
Dietary fiber 3g	11%
Total sugars 8g
Protein 34g

* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

How we calculate this

% Daily Values use FDA reference amounts for a 2,000-calorie diet. The calorie split uses 4 kcal/g for protein and carbs and 9 kcal/g for fat. Claims such as “low sodium” follow FDA thresholds for the serving shown.

Our methodology

Updated October 13, 2026 · Not medical advice

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