Spinach, Onion, and Swiss Frittata

Vegetarian
Gluten Free
Health score
10%
Spinach, Onion, and Swiss Frittata
32 min.
6
186kcal

Suggestions


Are you on the lookout for a delicious and nutritious dish to brighten up your mornings or elevate your brunch gatherings? Look no further! Our Spinach, Onion, and Swiss Frittata is not just a treat for your taste buds, but it’s also packed with essential nutrients that will fuel you for the day ahead. This vegetarian and gluten-free recipe is simple to prepare and can easily serve up to six, making it perfect for family meals or weekend get-togethers with friends.

The combination of vibrant baby spinach and sweet, sautéed onions creates a delightful flavor profile that pairs wonderfully with the creamy Swiss cheese, offering a perfect balance of textures. Plus, the eggs provide a hearty base, rich in protein, ensuring you stay full and satisfied throughout the day.

With just a quick 32 minutes of preparation and cooking time, you can whip up this wholesome frittata that looks as impressive as it tastes. Whether you're serving it up for breakfast, brunch, or a light lunch, this dish is sure to impress everyone at the table. So, grab your frying pan and get ready to indulge in a slice of deliciousness that’s not only good for your palate but also for your health!

Ingredients

  • cups baby spinach leaves 
  • 0.3 teaspoon pepper black freshly ground
  • teaspoons canola oil 
  • large eggs lightly beaten
  • cups onion vertically sliced
  • 0.3 teaspoon salt 
  • 0.8 cup swiss cheese shredded

Equipment

  • frying pan
  • oven

Directions

  1. Preheat oven to 40
  2. Heat a 10-inch ovenproof skillet over medium heat.
  3. Add oil; swirl to coat.
  4. Add onion; saut 10 minutes or until tender.
  5. Add spinach; cook 2 minutes, stirring just until spinach wilts.
  6. Combine eggs, salt, and pepper.
  7. Pour egg mixture over vegetables in pan; cook until edges begin to set, about 2 minutes. Gently lift edge of egg mixture, tilting pan to allow uncooked egg mixture to come in contact with pan. Cook 2 minutes or until egg mixture is almost set.
  8. Sprinkle with cheese.
  9. Bake at 400 for 8 minutes or until center is set.
  10. Transfer frittata to a serving platter immediately; cut into 6 wedges.

Nutrition Facts

Calories186kcal
Protein28.33%
Fat57.87%
Carbs13.8%

Properties

Glycemic Index
19.67
Glycemic Load
1.25
Inflammation Score
-9
Nutrition Score
17.418695828189%

Flavonoids

Apigenin
0.01mg
Luteolin
0.16mg
Isorhamnetin
2.67mg
Kaempferol
1.62mg
Myricetin
0.09mg
Quercetin
11.62mg

Nutrients percent of daily need

Calories:186.32kcal
9.32%
Fat:11.99g
18.45%
Saturated Fat:4.68g
29.24%
Carbohydrates:6.43g
2.15%
Net Carbohydrates:5.07g
1.84%
Sugar:2.59g
2.88%
Cholesterol:260.55mg
86.85%
Sodium:234.49mg
10.2%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:13.21g
26.42%
Vitamin K:98.29µg
93.61%
Vitamin A:2348.97IU
46.98%
Selenium:25µg
35.72%
Phosphorus:234.89mg
23.49%
Vitamin B2:0.4mg
23.41%
Folate:81.5µg
20.37%
Calcium:189.98mg
19%
Vitamin B12:1µg
16.68%
Manganese:0.28mg
13.92%
Vitamin B5:1.16mg
11.6%
Vitamin C:9.57mg
11.6%
Vitamin B6:0.23mg
11.3%
Zinc:1.65mg
10.99%
Iron:1.85mg
10.26%
Vitamin E:1.43mg
9.55%
Vitamin D:1.33µg
8.89%
Magnesium:33.73mg
8.43%
Potassium:292.18mg
8.35%
Fiber:1.37g
5.47%
Copper:0.1mg
5.12%
Vitamin B1:0.07mg
4.56%
Vitamin B3:0.27mg
1.33%
Source:My Recipes