Spinach and Sun-Dried Tomato Frittata

Vegetarian
Health score
9%
Spinach and Sun-Dried Tomato Frittata
45 min.
4
266kcal

Suggestions


Start your day on a delicious note with this vibrant Spinach and Sun-Dried Tomato Frittata! Perfect for a morning meal, brunch, or even a light lunch, this vegetarian dish is not only packed with flavor but also brimming with nutrients. With a delightful combination of fresh spinach, tangy sun-dried tomatoes, and the rich taste of Asiago cheese, each bite is a celebration of wholesome ingredients.

What makes this frittata truly special is its versatility. Whether you're hosting a weekend brunch for friends or simply looking for a quick and satisfying breakfast, this recipe is sure to impress. The frittata is easy to prepare, taking just 45 minutes from start to finish, and it serves four, making it ideal for sharing. Plus, with only 266 calories per serving, you can indulge without the guilt!

As you whisk together the eggs and fresh herbs, the aroma of sautéed shallots and spinach will fill your kitchen, inviting everyone to gather around the table. Pair it with whole-wheat toast and a side of fresh berries for a complete meal that’s as nutritious as it is delicious. Dive into this delightful frittata and enjoy a burst of flavors that will energize your day!

Ingredients

  • 0.5 cup asiago cheese grated
  • cups poached berries fresh
  • 0.1 teaspoon pepper black freshly ground
  •  egg whites 
  • tablespoons basil fresh chopped
  • teaspoons olive oil 
  • 0.3 teaspoon salt 
  • small shallots chopped
  • cup pkt spinach fresh packed chopped
  •  sun-dried olives chopped
  • slices buttered toast whole-wheat
  •  eggs whole

Equipment

  • bowl
  • frying pan
  • oven
  • whisk

Directions

  1. Heat oven to 425°F. Coat 4 small baking dishes with cooking spray. Set aside.
  2. Heat oil in a large pan over medium heat. Cook shallot until soft but not brown, 2 to 3 minutes.
  3. Add spinach; cook 2 to 3 minutes.
  4. Remove from heat. Lightly whisk eggs and egg whites in a bowl. Stir in sun-dried tomatoes, cheese, basil, spinach mixture, salt and pepper. Spoon into baking dishes; bake until firm in the center, 12 to 14 minutes.
  5. Serve each with 1 slice toast and 1/2 cup berries.
  6. Self

Nutrition Facts

Calories266kcal
Protein24.61%
Fat36.79%
Carbs38.6%

Properties

Glycemic Index
55.25
Glycemic Load
0.94
Inflammation Score
-7
Nutrition Score
16.236956617107%

Flavonoids

Cyanidin
3.38mg
Petunidin
14.07mg
Delphinidin
16.73mg
Malvidin
38.48mg
Pelargonidin
0.02mg
Peonidin
0.36mg
Apigenin
0.01mg
Luteolin
1.45mg
Kaempferol
1.33mg
Myricetin
1.39mg
Quercetin
3.89mg

Nutrients percent of daily need

Calories:266.12kcal
13.31%
Fat:11g
16.93%
Saturated Fat:3.9g
24.35%
Carbohydrates:25.98g
8.66%
Net Carbohydrates:22.45g
8.16%
Sugar:10.1g
11.22%
Cholesterol:172.4mg
57.47%
Sodium:599.93mg
26.08%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:16.56g
33.12%
Vitamin K:57.25µg
54.53%
Selenium:29.59µg
42.28%
Vitamin B2:0.51mg
30.17%
Vitamin A:1162.45IU
23.25%
Phosphorus:231.88mg
23.19%
Calcium:223.41mg
22.34%
Manganese:0.4mg
20.19%
Folate:71.15µg
17.79%
Fiber:3.53g
14.13%
Iron:2.46mg
13.67%
Vitamin B1:0.17mg
11.39%
Potassium:395.55mg
11.3%
Vitamin B5:1.06mg
10.56%
Vitamin B6:0.2mg
9.92%
Magnesium:39.42mg
9.86%
Vitamin B12:0.57µg
9.55%
Vitamin E:1.37mg
9.11%
Vitamin B3:1.8mg
9.02%
Copper:0.18mg
8.77%
Zinc:1.28mg
8.52%
Vitamin C:6.29mg
7.63%
Vitamin D:0.94µg
6.28%
Source:Epicurious