Spaghetti Frittata

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Here's a creative way to use leftover cooked spaghetti: Try mixing it with eggs for a filling omelet. If you don't want to buy separate bunches of fresh herbs, look for a blend package that may contain some of each or use dried herbs (one-third the amount of fresh).

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Cook Time:
25 mins
Additional Time:
10 mins
Total Time:
35 mins
Servings:
6
Yield:
6 servings
  • Whole-wheat spaghetti adds fiber and complex carbohydrates, promoting gut health and long-lasting energy.
  • Eggs provide complete protein, vitamin B12 and choline for a healthy nervous system and bones.
  • Fresh herbs or dried herbs can be used for flavor flexibility in this creative recipe.

Whether for brunch, lunch or dinner, this Spaghetti Frittata has got you covered. Fiber-filled whole-wheat spaghetti is entangled in creamy custardy eggs studded with sweet onions and fresh herby parsley and basil. Parmesan cheese adds a pleasant salty umaminess to this dish. Keep reading for expert tips, including what to serve with your frittata.

Tips from the EatingWell Test Kitchen

These are the key tips we learned while developing and testing this recipe in our Test Kitchen to make sure it works, tastes great and is good for you too! 

  • A slice of Spaghetti Frittata is ideal for lunch or dinner. If you're aiming for a light meal, pairing it with a salad is the obvious choice, but you could serve it with a side of asparagus, broccoli, portobello mushrooms or roasted sheet pan veggies, or you can include your favorite veggies in a crispy, warm tart. You could also serve this dish with a platter of grilled or roasted meats or chicken or turkey sausages.
  • It's OK to eat the frittata at room temperature, but reheating it is easy. Just cover it and set it in the microwave for a minute or two or in a 350°F toaster oven or conventional oven for 10 to 15 minutes or until the desired temperature. You can heat it on the stovetop, too.

Nutrition Notes

  • Filled with gut-friendly fiber and energy-fueling complex carbohydrates, whole-wheat spaghetti adds a whole-grain vibe to this frittata. We know that some have a difficult time getting past whole-wheat pasta's heartier flavor, so if that includes you, no worries. While it's not as high in fiber or certain nutrients as whole-wheat pasta, regular pasta also provides some fiber, carbohydrates, vitamins and minerals.
  • Eggs are a great source of complete protein, vitamin B12 and choline, a nutrient that supports a healthy nervous system. Eggs are one of the few food sources that naturally contain vitamin D, which supports strong, healthy bones. And did you know that egg yolks contain antioxidants? Lutein and zeaxanthin support healthy vision and might reduce the risk of age-related eye diseases.
  • Filled with antioxidants and fiber, onions help reduce disease risk, including heart disease and cancer. Their prebiotic fiber provides food for beneficial gut bacteria, creating a lush, healthy microbiome. Onions also support eye health, adding to this frittata's vision benefits.
  • While it's one of the higher-sodium types of cheese, Parmesan also provides calcium and protein. If you want a lower-sodium cheese, you could replace the Parm with Swiss and still get that little bit of tangy cheese bite. If you're sticking with the Parmesan and want to keep this frittata vegetarian, look for Parmesan made with vegetable rennet.
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Ingredients

Original recipe (1X) yields 6 servings

  • 8 ounces uncooked whole-wheat spaghetti or 4 cups cooked

  • 4 teaspoons extra-virgin olive oil

  • 3 medium onions, chopped

  • 4 large eggs

  • ½ cup nonfat milk

  • cup freshly grated Parmesan cheese

  • 2 tablespoons chopped fresh parsley

  • 2 tablespoons chopped fresh basil

  • 1 teaspoon salt

  • ½ teaspoon freshly ground pepper

  • 1 tomato, diced (optional)

Directions

  1. Cook spaghetti in a large pot of boiling water until just tender, 8 to 10 minutes or according to package directions. Drain and refresh with cold water. (Skip this step if using leftover spaghetti.)

  2. Meanwhile, heat oil in a large ovenproof nonstick skillet over medium heat. Add onions and cook, stirring occasionally, until golden, 10 to 12 minutes. Transfer to a bowl and let cool slightly. Wipe out the pan.

  3. Whisk eggs and milk in a large bowl. Stir in the onions, Parmesan, parsley, basil, salt and pepper. Add the spaghetti.

  4. Coat the pan well with cooking spray and place over medium heat. Pour in the egg mixture and distribute evenly in the pan. Cook until the underside is golden, turning the pan around on the burner occasionally to ensure even cooking, 3 to 5 minutes.

  5. Invert a large platter over the pan, grasp the platter and pan with oven mitts and carefully turn over. Lift off the pan and spray it again with cooking spray. Slide the frittata back into the pan and cook until the bottom is golden. Slide the frittata onto the platter. Garnish with tomato, if using.

To make ahead

You can make Spaghetti Frittata ahead of time. Store it in an airtight container in the refrigerator. If you lack refrigerator space: slice it up, separate the pieces with parchment and stack them in an airtight container. It should last in the fridge for up to 4 days. Note: We wouldn't recommend freezing it.

Frequently Asked Questions

  • How do you keep a frittata from sticking to the pan?

    If you've ever had a frittata stick to the pan, you are not alone. This recipe calls for using a large ovenproof nonstick skillet and spraying it "well" with cooking spray in Step 4 and again in Step 5. Sometimes, it can be a little difficult to tell if you've got enough spray in the pan, and you certainly don't want it to pool or puddle, but you do want to have a liberal amount of oil in the pan before you start heating it. This should help prevent the frittata from sticking.

  • How do you keep a frittata from becoming dry?

    To avoid a dry frittata, don’t overbeat the eggs. Just mix them until incorporated. Otherwise, you’re introducing excess air into the mix, which can be problematic. And also, be sure not to overcook your frittata. Keep an eye on it while it's on the stove, and test the center of the frittata with a toothpick or knife to see if it comes out clean. The contents shouldn't move or look runny. It should have more of a custard appearance.

EatingWell Magazine, September/October 2010

Nutrition Facts (per serving)

257 Calories
8g Fat
36g Carbs
12g Protein
Nutrition Facts
Servings Per Recipe 6
Calories 257
% Daily Value *
Total Carbohydrate 36g 13%
Dietary Fiber 6g 20%
Total Sugars 5g
Protein 12g 25%
Total Fat 8g 11%
Saturated Fat 2g 12%
Cholesterol 129mg 43%
Vitamin A 383IU 8%
Vitamin C 6mg 7%
Folate 52mcg 13%
Sodium 535mg 23%
Calcium 116mg 9%
Iron 2mg 12%
Magnesium 69mg 16%
Potassium 260mg 6%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.

Additional reporting by
Carrie Myers, M.S.
Carrie Myers
Carrie Myers is a portfolio entrepreneur with more than 30 years of experience in the health and wellness space. As a writer and editor, Carrie has worked for both consumer and trade print and online publications. She's been quoted in several articles as a health and fitness expert. Carrie is also a certified life and wellness coach and exercise physiologist, and the founder of CarrieMichele Co., a lifestyle company that helps women create lives they love where they can be authentic.
and
Linda Frahm
Linda Frahm has been a copy editor and fact checker working with food and nutrition content for the past 30-plus years for consumer print and online publications.