Zucchini & Sweet Potato Frittata Benefits

Table of Contents

How This Helps

  • Useful for:  Acid Reflux
    According to research conducted at the University of Maryland Medical Center, beta carotene and vitamin C in bell peppers and sweet potatoes serve as antioxidants that can combat acid reflux.
  • Nutrition Information:
    Serving Size: 1 serving= 333 g
    Calories:130 kcal
    Total Fat: 5 g
    Saturated Fat: 2 g
    Cholesterol:186 g
    Sodium: 241 mg
    Total Carbohydrates: 10.0 g
    Dietary Fiber: 2.0 g
    Sugars: 5.0 g
    Protein: 8 g

Key Ingredients:  sweet potato + bell peppers


  • To make the frittata fluffier, beat the eggs more to incorporate additional air. You can stuff any left-over meat or vegetable into the frittata. To make it healthier, serve it with a salad or any vegetable side.

Preparation and Cooking Time: 41 minutes

  • Serves: 4 servings

Science and Research

Sweet potato has a characteristic alkaline property that helps in reducing acid reflux. Also, zucchini is non-acidic in nature as well as bell peppers that have a pH level between 4.8 to 5.2 that can neutralize the acidity in the stomach.

Zucchini health benefits

By adding zucchini to your diet, you increase the consumption of fiber. You may also lower your carbohydrate intake as you’ll feel full for longer. These diet changes can decrease glucose levels and increase insulin sensitivity. This can indicate that your body no longer requires excessive amounts of insulin to process sugar. This can change your chance of developing diabetes. Studies reveal that including a minimum of 30 g of fiber in your everyday diet lowers your chance of getting diabetes significantly. Zucchini is more than just a low carb source but is really a nutrient powerhouse. In addition to all those amazing minerals and vitamins, zucchini also delivers über-healthy compounds known as carotenoids. 

Improves digestion

Incorporating zucchini into your diet may help improve digestion, such as reducing the incidence of constipation and other digestive issues. Zucchini is high in water. Additionally, it contains significant amounts of fiber, electrolytes, and other nutrients that are essential to get a healthy digestive tract. Regular consumption of zucchini may also help prevent ulcers, IBS, and colon cancer.

Protects your skin

Just like those carotenoids develop in the skin of the zucchini, they build up in our skin, also, once we consume carotenoid-rich produce regularly. That build-up protects our skin from UV rays and pollution–based on scientific research and also can slow skin aging by helping to keep skin hydrated and elastic. 

Healthy heart

Zucchini is high in potassium and fiber but low in sodium and fat. These properties help to maintain healthy blood flow. The combination of high potassium and low sodium helps to maintain healthy blood pressure while fiber, like the polysaccharide in zucchini, reduces cholesterol levels. This combination works synergistically to maintain decent circulation, which is essential for healthy blood pressure and a healthy heart. Research indicates that eating foods rich in carotenoids could slow or reduce your risk of developing cardiovascular disease.

Strengthens bones

In a study of young adults, people who had elevated levels of carotenoids in their own eyes (a means for researchers to quantify long-term dietary carotenoid intake in people) also appeared to have denser, stronger bones. This implies then that frequently eating carotenoid-rich foods–such as zucchini–could be good for our bones. And, an animal study found that lutein specifically stimulates bone formation.

Healthful body weight

Some bigger, long-term studies have discovered that those who have higher carotenoid levels typically have lower BMIs compared to individuals with lower carotenoid levels. And there were also these findings from a study of zeaxanthin and mice: when mice were fed a high-fat diet and provided zeaxanthin, the carotenoid suppressed the negative health effects of ingesting a high-fat diet. Plus, we all know that eating a lot of vegetables’ that are low in carbs and high in fiber and nutrients, is very good for weight management.

Improves eye health

Zucchini is a fantastic supply of health-protecting antioxidants and phytonutrients, such as vitamin C, beta-carotene, manganese, zeaxanthin, and lutein. Zeaxanthin and lutein are particularly beneficial in improving and maintaining eye health by combating free radicals. This lowers the possibility of creating age-related eye conditions such as glaucoma, cataracts, and macular degeneration.

Healthy aging

Aging results from the action of toxins, free radicals, and inflammation which the body is subjected to over the years. These toxins and inflammation can be reduced by antioxidants and anti-inflammatory foods. Zucchini is full of antioxidants and anti-inflammatory phytonutrients, which help rid the body of free radicals and extra inflammation.

Lowers blood glucose levels

High glucose levels and diabetes are issues that are worsened by a diet high in (unhealthy) carbohydrates and low in fiber.

What is a frittata?

Omelets and frittatas are standard egg dishes famous for their cooking simplicity and versatility. They’re eaten not just for breakfast but for lunch and dinner as well. They are made from eggs, but they’re different recipes. An omelet’s attractiveness is that it may be as straightforward as eggs and milk or as fancy as spinach, tomato, and feta cheese; you could add any ingredient you prefer and can have it ready on the table in a few minutes. The basic recipe calls for cooking a gently whisked mixture of eggs, seasonings, and milk in butter in a skillet. You don’t stir the eggs and let them cook until firm.

The Frittata

We can make a frittata with precisely the very same ingredients as an omelet, but here the cream is vital. That is because a frittata is fundamentally a custard full of any veggies, herbs, cheese, meat, and even pasta of your choice, that’s then cooked in a skillet. Whereas an omelet’s filling is simply sprinkled on top of the egg, the frittata’s additions will need to be blended in with the cream and egg before cooking. It can be cooked in the oven or on the stovetop and placed under the broiler. This action is to attain the frittata’s signature top gold crust. Therefore, it’s crucial to use a pan that’s stovetop and oven safe.

Frittata vs. Omelet

In the strictest sense, the gap between the omelet and the frittata boils down to a matter of folding the egg around the filling versus mixing the filling to the egg mixture. But there are a couple of other distinctions also. The eggs are whisked for an omelet only until mixed before cooking; when creating a frittata, the egg mix is whisked aggressively to help make the custard-like consistency.

Each side of this frittata is cooked while only the bottom of the omelet touches the pan. A frittata is cooked over low heat slowly, while an omelet is cooked quickly over greater heat. Whereas omelets are served hot right from the stove, frittatas are usually served at room temperature.


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