Frittata di Pasta is a delicious Italian dish that combines pasta, eggs, and cheese, offering both comfort and flavor. This savory pasta frittata is a great choice for breakfast, brunch, or any satisfying meal. Rich in protein from the eggs and cheese, it supports muscle growth and repair while providing essential nutrients like calcium and vitamin D, which are crucial for bone health. The pasta adds complex carbohydrates, giving you energy throughout the day. While it’s a tasty and filling meal, it’s important to note that the dish can be high in calories and fat, so moderation is key. Discover how to make Frittata di Pasta and enjoy this simple yet flavorful dish that balances nutrition and taste.
Ingredients:
- 2 cups cooked pasta (spaghetti or penne works well)
- 6 large eggs
- 1/2 cup grated Parmesan cheese
- 1/2 cup shredded mozzarella cheese
- 1/4 cup milk or cream (optional for creamier texture)
- 1 tablespoon olive oil
- Salt and pepper to taste
- 1/2 small onion, finely chopped (optional)
- 1/2 teaspoon dried oregano (optional)
- Fresh herbs (such as basil or parsley) for garnish (optional)
Ingredient Variations:
- To make your Frittata di Pasta more suitable for different dietary preferences or to enhance its flavor, you can make some simple ingredient swaps. For example, if you're looking for a lower-fat version, you can substitute low-fat cheese for the full-fat cheeses used in the recipe. Additionally, you can opt for plant-based milk like almond milk or coconut milk instead of regular dairy milk for a dairy-free alternative.
Instructions:
- Preheat your oven to 350°F (175°C).
- Prepare the pasta: If you haven't already, cook the pasta according to package instructions. Drain and set aside.
- Sauté the onion (optional): In a large oven-safe skillet, heat the olive oil over medium heat. Add the chopped onion and sauté for 2-3 minutes until softened and lightly golden.
- Mix the eggs: In a large bowl, whisk together the eggs, milk or cream (if using), Parmesan cheese, mozzarella, salt, pepper, and oregano until well combined.
- Combine the pasta and egg mixture: Add the cooked pasta to the skillet with the onion (if using). Pour the egg mixture over the pasta, gently stirring to ensure the pasta is evenly coated with the eggs and cheese.
- Cook the frittata: Let the frittata cook on the stovetop over low to medium heat for 5-7 minutes, or until the edges start to set. Avoid stirring during this time.
- Bake the frittata: Transfer the skillet to the preheated oven and bake for about 10-15 minutes, or until the center is set and the top is lightly golden.
- Serve: Let the frittata cool for a few minutes before slicing. Garnish with fresh herbs if desired.
Enjoy your delicious Frittata di Pasta as a hearty breakfast, brunch, or light dinner!
Cooking Tips for a Perfect Frittata:
- If you want to ensure your frittata turns out moist and fluffy, avoid cooking it at too high a heat, as this can make it dry. Instead, cook the frittata on low to medium heat until the edges begin to set before transferring it to the oven to finish. If you want to achieve a crispy top, broil the frittata for the last 1-2 minutes of cooking. If you find your frittata becoming too dense, adding a little more milk or cream will help achieve a creamier texture.
Improving Nutritional Value:
- Frittata di Pasta can be made even more nutritious by adding vegetables that provide extra fiber, vitamins, and minerals. Consider adding leafy greens like spinach or kale to the frittata, or even chopped tomatoes for a boost in vitamin C. These additions will not only enhance the dish's flavor but also contribute to digestive health and provide antioxidants that support overall wellness.
Frequently Asked Questions (FAQs)
Can I eat Frittata di Pasta as a snack?
- Yes, Frittata di Pasta can definitely be enjoyed as a snack or a light lunch. It's filling enough to provide lasting energy, making it a great option for any time of day.
What are the best dairy-free or lactose-free alternatives for this recipe?
- For those with lactose intolerance or a dairy-free diet, you can substitute lactose-free cheese and use plant-based milk like almond milk or coconut milk. These alternatives will still provide a creamy texture without the dairy.
Can I prepare Frittata di Pasta in advance?
- Yes, you can prepare the frittata in advance and store it in the refrigerator for up to two days. Simply reheat it in the microwave or oven for a quick and easy meal.
What types of pasta are best for this recipe?
- You can use various types of pasta, such as spaghetti, penne, or fusilli, depending on your preference. For a healthier option, try using whole-grain pasta to add more fiber to the dish.
Is Frittata di Pasta suitable for low-fat diets?
- Yes, this dish can be made suitable for low-fat diets by using low-fat cheese, reducing the amount of oil, or even opting for a lighter milk option. This allows you to enjoy the flavors while keeping the fat content under control.
Nutritional Values and Benefits
Portion Size and Caloric Information:
- To help with portion control and accurate calorie counting, it's important to consider the serving size. Typically, one serving of Frittata di Pasta is about 1/4 to 1/6 of the dish. The total caloric content of the recipe will depend on how many servings you make, but a typical serving can range from 350-450 calories. This can vary based on ingredient modifications (such as using less cheese or oil).
2 cups cooked pasta (spaghetti or penne)
Nutritional values:
- Calories: ~400 kcal
- Carbohydrates: ~80g
- Protein: ~10g
- Fat: ~1g
- Fiber: ~4g
- Sodium: ~2mg
Benefits:
- Pasta is a great source of complex carbohydrates, providing sustained energy throughout the day.
- The fiber helps support digestive health and maintain a stable blood sugar level.
2. 6 large eggs
Nutritional values (for 6 eggs):
- Calories: ~420 kcal
- Protein: ~36g
- Fat: ~30g
- Cholesterol: ~1860mg
- Vitamin A: ~540 IU
- Vitamin D: ~90 IU
Benefits:
- Eggs are a high-quality protein source, essential for muscle repair and immune function.
- Rich in vitamin A, which supports eye health, and vitamin D, which helps in calcium absorption for stronger bones.
3. 1/2 cup grated Parmesan cheese
Nutritional values:
- Calories: ~215 kcal
- Protein: ~19g
- Fat: ~14g
- Carbohydrates: ~3g
- Sodium: ~550mg
Benefits:
- Parmesan is a great source of calcium, essential for bone health.
- It also provides a high amount of protein and vitamin A, contributing to muscle strength and vision.
4. 1/2 cup shredded mozzarella cheese
Nutritional values:
- Calories: ~160 kcal
- Protein: ~12g
- Fat: ~12g
- Carbohydrates: ~2g
- Calcium: ~200mg
Benefits:
- Mozzarella is rich in calcium and phosphorus, helping with bone and teeth health.
- It also provides protein to support muscle building.
5. 1/4 cup milk or cream
Nutritional values (using whole milk):
- Calories: ~38 kcal
- Protein: ~2g
- Fat: ~2g
- Carbohydrates: ~3g
Benefits:
- Milk is a great source of calcium, vitamin D, and protein, supporting bone health and muscle repair.
- The addition of cream can provide a richer texture, although it adds more fat and calories.
6. 1 tablespoon olive oil
Nutritional values:
- Calories: ~120 kcal
- Fat: ~14g
- Saturated Fat: ~2g
- Monounsaturated Fat: ~10g
Benefits:
- Olive oil is a healthy source of monounsaturated fats, which can help reduce bad cholesterol levels and support heart health.
- It also contains vitamin E, an antioxidant that helps protect cells from damage.
7. Salt and pepper (to taste)
Nutritional values:
- Sodium in salt varies, but 1/4 teaspoon of salt has about 575mg of sodium.
- Black pepper has negligible calories and nutrients, but provides antioxidants and aids digestion.
Benefits:
- While salt should be used in moderation to manage sodium intake, it enhances flavor.
- Pepper has been known for its digestive benefits and may help increase nutrient absorption.
8. 1/2 small onion, finely chopped (optional)
Nutritional values:
- Calories: ~20 kcal
- Carbohydrates: ~5g
- Protein: ~0.5g
- Fiber: ~1g
Benefits:
- Onions are rich in vitamin C and antioxidants, supporting immune function and reducing inflammation.
- They also provide fiber for digestive health.
9. 1/2 teaspoon dried oregano (optional)
Nutritional values:
- Calories: ~2 kcal
- Carbohydrates: ~0.5g
Benefits:
- Oregano is rich in antioxidants and has anti-inflammatory properties, contributing to overall health.
- It also supports digestion and can improve the taste and aroma of your dish.
10. Fresh herbs (such as basil or parsley) for garnish (optional)
Nutritional values:
- Calories: ~5 kcal (for a small amount)
- Carbohydrates: ~1g
- Protein: ~0.2g
Benefits:
- Fresh herbs like basil and parsley are high in vitamins A and C, supporting immune function, skin health, and antioxidant defense.
- They also provide a burst of flavor with minimal calories.
Nutritional Overview and Health Benefits:
This Frittata di Pasta offers a well-balanced mix of protein, healthy fats, carbohydrates, and essential vitamins and minerals. The eggs, cheese, and olive oil provide important nutrients for bone and muscle health, while the pasta adds a source of sustained energy. The addition of onions and herbs boosts the dish with antioxidants and anti-inflammatory properties, supporting immune function and digestion. Though the recipe is calorie-dense due to the cheese and oils, it is rich in beneficial nutrients when consumed in moderation.
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