Spinach and Tomato Frittata

Vegetarian
Gluten Free
Health score
2%
Spinach and Tomato Frittata
20 min.
4
209kcal

Suggestions


Start your day on a delicious note with this vibrant Spinach and Tomato Frittata, a perfect dish for breakfast, brunch, or even as a delightful antipasti. This vegetarian and gluten-free recipe is not only quick to prepare—ready in just 20 minutes—but also packed with flavor and nutrition. With only 209 calories per serving, it’s a guilt-free way to indulge in a hearty meal.

The combination of fresh spinach and juicy tomatoes creates a beautiful medley of colors and tastes, while the crumbled feta cheese adds a creamy, tangy twist that elevates the dish to new heights. The frittata is rich in protein, making it an excellent choice for those looking to fuel their mornings with wholesome ingredients.

Whether you’re hosting a brunch gathering or simply enjoying a quiet morning at home, this frittata is sure to impress. Its versatility allows you to serve it warm or at room temperature, making it a fantastic option for meal prep or entertaining. So gather your ingredients and get ready to whip up this delightful dish that will leave everyone asking for seconds!

Ingredients

  • ounces accompaniment: lightly whipped cream fresh packed
  • tablespoons water 
  •  eggs 
  •  egg whites 
  • 0.3 cup spring onion chopped ( 5 medium)
  • 0.3 cup skim milk fat-free (skim)
  • 0.3 teaspoon ground pepper red (cayenne)
  • cup tomatoes chopped
  • ounces feta cheese crumbled

Equipment

  • bowl
  • frying pan
  • sauce pan
  • aluminum foil
  • broiler

Directions

  1. Coarsely chop spinach. In 2-quart saucepan, place spinach and water. Cover and cook over medium-low heat 3 to 5 minutes or until wilted.
  2. Meanwhile, in medium bowl, mix eggs, egg whites, onions, milk and ground red pepper until well blended.
  3. In 12-inch nonstick ovenproof skillet, arrange wilted spinach, tomato and feta cheese. (If ovenproof skillet is unavailable, wrap skillet handle with foil before placing under broiler.)
  4. Pour egg mixture over top. Cover and cook over medium-low heat 6 to 7 minutes or until almost set.
  5. Uncover skillet; broil about 6 inches from heat 1 minute.
  6. Let stand 1 minute before serving.

Nutrition Facts

Calories209kcal
Protein19.35%
Fat71.78%
Carbs8.87%

Properties

Glycemic Index
40.56
Glycemic Load
0.92
Inflammation Score
-6
Nutrition Score
9.1943478065988%

Flavonoids

Naringenin
0.25mg
Kaempferol
0.15mg
Myricetin
0.05mg
Quercetin
1.11mg

Nutrients percent of daily need

Calories:209.23kcal
10.46%
Fat:16.84g
25.9%
Saturated Fat:9.46g
59.15%
Carbohydrates:4.68g
1.56%
Net Carbohydrates:3.98g
1.45%
Sugar:4.28g
4.76%
Cholesterol:174.67mg
58.22%
Sodium:266.46mg
11.59%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:10.21g
20.42%
Selenium:17.12µg
24.46%
Vitamin B2:0.4mg
23.77%
Vitamin A:1125.71IU
22.51%
Vitamin K:20.65µg
19.66%
Phosphorus:145.26mg
14.53%
Calcium:140.13mg
14.01%
Vitamin B12:0.64µg
10.71%
Vitamin C:6.94mg
8.41%
Vitamin B6:0.16mg
8.21%
Folate:32.31µg
8.08%
Vitamin B5:0.78mg
7.8%
Zinc:1.01mg
6.73%
Potassium:230.38mg
6.58%
Vitamin D:0.89µg
5.9%
Iron:0.92mg
5.12%
Vitamin E:0.66mg
4.38%
Magnesium:16.99mg
4.25%
Vitamin B1:0.06mg
4.22%
Manganese:0.07mg
3.72%
Copper:0.06mg
3.22%
Fiber:0.7g
2.79%
Vitamin B3:0.48mg
2.41%