Dinner

Mediterranean white bean & vegetable frittata

An oven-finished open omelet with zucchini, peppers, white beans and fresh mozzarella, plus whole-grain toast.

35 min Serves 2 Provides fiber

omeletomeletteegg dinnerfrittataLower sodiumVegetarianHigh fiber

Full recipe: 2 servings
Serving size: 1 of 2 equal portions of the full recipe
Servings per batch: 2

Servings to prepare changes how much you cook; it never changes the size of one serving. My portion (in My Week) changes your planned nutrition.

Ingredients

Prepare 2

Preparing: 2 servings

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Sweetness choices — tap to lower sugar

Use the listed ingredients and amounts. Nutrition, saved shopping and meal planning remain based on this version.

Preparation guidance only. When a supported swap is chosen, Nutrition per serving below shows the adjusted values; filters, sugar screening, exports, Shopping and My Week stay based on the written recipe. A different sweetener does not establish diabetes suitability; total carbs, portion and verified sugars still matter.

Sugar alcohols may cause digestive symptoms; keep xylitol away from dogs. Aspartame must be avoided with PKU. No substitute is universally the healthiest choice.

Product conversion chart FDA sweetener guidance

Instructions

Nutrition per serving

Estimated nutrition per serving — 1 of 2 equal portions of the full recipe

Calories	365
Total fat	13 g
Saturated fat	3.5 gKeep low
Sodium	295 mgLow
Total carbohydrate	36 g
Fiber	9 gHigh
Total sugars	7 g
Added sugars	Not available
Protein	27 g

Estimates based on the listed ingredients; actual values vary by brand. Nutrition is per one stated serving and does not change when you make more or fewer batches or servings.

Nutrition incomplete

Why this result?

Added sugar not verified; source and serving review required
Added sugar not verified
Total sugars not verified
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This portion only — the rest of the meal and day are not checked.

Diabetes Meal Planning

Use selected screens

Lower sodium: 300 mg sodium or less per stated serving. This is a site guideline, not the FDA "low sodium" label claim.

High fiber: 8 g dietary fiber or more per stated serving.

Heart-healthy tips

One whole egg plus two whites per person adds protein while limiting yolks and saturated fat.
Use olive oil and herbs instead of butter, salty meats or added salt; nutrition is an estimate, not a cholesterol-treatment plan.
No-salt-added beans and lower-sodium bread keep this dinner's sodium modest.

Storage & Meal Prep Tips

Applies to: Cooked egg dish, after cooking. Times assume safe preparation, prompt cooling when needed, a refrigerator at 40°F / 4°C or below, and a freezer at 0°F / -18°C or below.

Refrigerator: After cooking: refrigerate and use within 3–4 days. Cool promptly in small, shallow containers and refrigerate within 2 hours (1 hour above 90°F / 32°C).

Freezer: Does not freeze well. Cooked eggs turn rubbery and watery when frozen — a texture problem, not a safety one.

To reheat or serve: Reheat to 165°F / 74°C, checked with a food thermometer. Cover, stir or rotate partway, and let stand before checking.

Meal prep tip: Cook fresh when you can; leftovers keep a few days in the refrigerator.

Storage guidance sources

Category guidance matched to this recipe's preparation state; sources checked 2026-10-24. This is not a laboratory shelf-life test of the exact recipe.

Complete the meal

Sides chosen to complement this dish — nothing it already has.

Roasted chickpea crunch

Crunchy side

Watermelon cubes

Fruit side

Tzatziki dip

Cheese side