Meatless Monday: Roasted Red Pepper and Feta Fritatta Squares

January 14, 2013 at 1:37 pm 2 comments



  • 1 tbsp extra virgin olive oil
  • 1 medium onion, sliced thin
  • 2 garlic cloves, chopped
  • 2.5 cups liquid egg substitute
  • 3 oz roasted red bell peppers, drained
  • 1/8 tsp black ground pepper
  • 1/4 tsp salt
  • 5 basil leaves, cut in strips
  • 1/3 cup chopped parsley
  • 3 oz feta cheese crumbles


  1. Crush or chop garlic and set aside. Preheat oven to 375F. Heat the oil in a nonstick skillet over medium-high heat. Cook the onions until soft and lightly browned. Add in garlic, stir and set the skillet aside.
  2. In a medium bowl, mix the egg substitute, roasted red bell peppers, salt, pepper, basil and parsley. Move the onions and garlic into a baking pan or soufflé dish that’s been sprayed with nonstick cooking spray, and pour the egg mixture over it. Be sure to spray the sides as well as the bottom with the nonstick cooking spray. Sprinkle the crumbled feta cheese over the top.
  3. Bake 18 to 20 minutes or until the center is set. Gently use a knife to loosen the sides of the frittata from the pan or dish. Slide the frittata onto a plate or cover the dish with a plate and invert the dish to remove the frittata. Serve right away.
  4. Serves 10 for appetizers. Cut into small squares or wedges depending on the shape.


Nutritional Information per Serving:
Recipe makes 10 servings
Calories: 102.64
Total Carbohydrates: 4.43 g
Dietary Fiber: 0.69 g
Total Fat: 4.91 g
Cholesterol: 5.42 mg
Sodium: 309.69 mg
Protein: 9.77 g

*Recipe from the American Diabetes Association:*


Entry filed under: Diabetes, Diet/Nutrition, Healthy Lifestyle, Recipes. Tags: , , , , , , , .

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2 Comments Add your own

  • 1. sani panini  |  January 14, 2013 at 2:17 pm

    Yum! Great recipe!

  • 2. SaRawr  |  January 14, 2013 at 10:19 pm

    This looks Delish! Im going to add this to my meal plan next week. Thanks!


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