Low Sodium Mini Frittata Recipe with Zucchini & Swiss

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This Low Sodium Mini Frittata recipe is the perfect make-ahead breakfast recipe. They’re protein-packed, flavorful, and freeze beautifully.

overhead shot of mini frittatas on a plate

Frittatas may be my favorite way to put eggs to use. Whisk in some low sodium cheese, salt-free spices, and chopped or sliced vegetables, and you can have a healthy and filling meal on the table in under an hour. I keep a batch of them in the freezer for busy days when my family needs a meal in a hurry, and their size makes them a terrific portable meal.

However you serve them, these frittatas will quickly become a family favorite!

Ingredients 

labeled shot of ingredients

You’ll need these ingredients to make this frittata.

Bacon Grease or Olive Oil – Hear me out! Regular bacon is notoriously high in sodium, but bacon grease, surprisingly, is not. One tablespoon of standard bacon grease contains only about 19 mg of sodium. For low sodium bacon, that amount is likely less. It’s a great way to add flavor to a dish without adding a significant amount of sodium.

Zucchini: This recipe is a tasty way to use your (or your neighbor’s) bumper crop of zucchini. Slice it thinly, about ¼-inch thick.

Onion & Garlic: Onion and garlic are the easiest ways to boost flavor in any dish.  

Salt Free Seasoning – I love the Stonemill Table Blend Salt Free Seasonings from Aldi in this recipe but feel free to swap in your favorite or make my All-Purpose Salt Free Seasoning Blend.

Plain Greek Yogurt: Greek yogurt helps keep your frittata moist. It also adds additional protein.

Swiss & Gruyere Cheese: Aldi sells this fantastic blend of shredded cheeses that contains only 70 mg sodium per ¼ cup. Regular Swiss cheese is equally delicious if you can’t find this blend.

Tools

Muffin Tin

Whisk

Large Bowl

Saute Pan

Wooden Spoon

Ladle

plate of mini frittatas

How to Make This Recipe 

Spray a muffin tin with nonstick spray. Heat bacon fat or olive oil in a large saute pan over medium-high heat. Add onions and garlic and cook until fragrant, about 1 minute. 

Add zucchini, pepper, and half of the salt-free seasoning. Cook until zucchini begins to brown, 5-7 minutes.

process shots of making mini frittatas

Whisk eggs, yogurt, and the rest of the salt-free seasoning in a large bowl. Stir in 1 cup of the cheese.

Divide sauteed zucchini evenly among the muffin tin cups.

Use a ladle to fill the muffin tin with the egg mixture. Top the frittatas with the remaining ½ cup cheese.

Bake until frittatas are set.

process shots of making mini frittatas

Variations on a Delicious Theme

Frittatas are easy to customize once you’re familiar with the process. I make them often at the end of the week and fill them with whatever vegetables are hanging around in my fridge. Chop those leftover veggies and saute them before adding them to your frittatas. You’ll need at least 2 cups of chopped or sliced veggies. 

Roasted or sauteed veggies, like leftovers from my Low Sodium Roasted Vegetable Platter, make excellent frittata fillings. They also save time because you can skip the steps for sauteing the vegetables and start by adding them to the muffin tin.

Use my Salt-Free Taco Seasoning as your no-salt seasoning for a spicier version.

mini frittatas on a small plate

Low Sodium Mini Frittata Recipe FAQs 

Can I make this without nonstick spray?

I don’t recommend it. Even with a nonstick muffin tin, your frittatas will likely stick to the pan without nonstick spray. Be generous with the spray so your frittatas will easily come out of the pan.

Can I use other vegetables instead of the zucchini?

Absolutely! I love this recipe with zucchini, but other vegetables like yellow squash, asparagus, spinach, and mushrooms will also work.

Can I freeze this recipe?

Yes! Frittatas are a simple way to prep breakfast ahead of time. Cool them completely and place them on a baking sheet in the freezer. Once they’re frozen solid, place the frittatas in a resealable plastic bag. Remove as much air as possible before sealing the bag. Place the bag in the freezer for up to three months. 

To warm frozen frittatas, remove them from the freezer and wrap them in a paper towel. Microwave in 30-second intervals until heated through.

Did You Make this Low Sodium Mini Frittata Recipe?

Let me know how much you loved the recipe by leaving a rating or comment. Share a picture of this recipe on Facebook or Instagram with #SaltSanity. Watch the web story here.

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1 Comment

  1. I couldn’t believe the bacon grease didn’t have much sodium so I looked it up, and you were right! Thank you for this great tip!

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