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Spinach Frittata: A Superfood That You Will Love

Looking for a hearty yet healthy breakfast option? Try this spinach frittata recipe. Made in just 30 minutes, it's perfect for any family dinner — or brunch with friends.

Rosie Ford
Spinach Frittata: A Superfood That You Will Love
Table Of Contents
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If you're looking for a hearty yet healthy breakfast option, look no further than this spinach frittata recipe. Packed with nutrient-rich spinach, this dish is sure to please even the pickiest of eaters. Best of all, it can be made in just 30 minutes.

Plus, this recipe is easily customizable. If you're not a fan of spinach, you can substitute another leafy green vegetable. Or, if you're feeling adventurous, try adding some chopped bacon or sausage to the mix. No matter how you make it, this spinach frittata is sure to be a hit at your next family dinner.

A frittata is a delicious and versatile dish that can be enjoyed for breakfast, lunch, or dinner. But if you've ever attempted to make one, you know that getting it out of the pan can be a challenge. 

The secret to success is to use a non-stick pan and to make sure that the bottom and sides of the frittata are cooked through before attempting to flip it. Once the frittata is cooked, simply run a spatula around the edge of the pan to loosen it, then place a plate over the top of the pan and carefully flip it over. The frittata should release easily from the pan and land perfectly on the plate.

  • Servings: 4
  • Prep Time: 10 Minutes
  • Cook Time: 20 Minutes
  • Total Time: 30 Minutes

Ingredients

  • 9 large eggs
  • 2 tablespoons milk
  • 1/3 cup (about 1 ounce, 30g) grated Parmesan cheese
  • 1/4 teaspoon salt
  • 1/8 teaspoon freshly ground pepper
  • 2 tablespoons extra virgin olive oil
  • 1 medium onion, chopped (about 1 cup)
  • 1 large clove garlic, minced
  • 2 tablespoons chopped sun-dried tomatoes, optional
  • 8 ounces (225g) or more fresh chopped spinach (or use baby spinach)
  • 2 ounces (56g) goat cheese

Instructions

  • Mix the eggs, milk, and Parmesan cheese in a big bowl. Throw in a little salt and pepper. Set it aside for a bit.
  • Heat some olive oil in a skillet that won't stick and is safe for the oven. Turn the heat to medium.
  • Toss in chopped onion and cook until it looks see-through (4-5 minutes). Then add garlic and sun-dried tomatoes (if you're using them) and cook for another minute.
  • Start adding spinach to the skillet, just a bit at a time. Use some tongs to mix it with the onion. The spinach will start to shrink down, so you can keep adding more until it's all in there.
  • Once the spinach has shrunk, spread everything out flat in the skillet. Pour the egg mix you made earlier over the spinach and onions. 
  • Use a spatula to gently lift the spinach mix at the edges so the egg can sneak underneath.
  • Sprinkle some goat cheese on top.
  • Turn the heat down to low and cover the skillet. Let it cook like this on the stove for about 10 to 13 minutes.
  • You're aiming for it to be mostly firm but with a little jiggle in the middle. You should peek a few times to check on it. Get your oven's broiler heating up while you wait.
  • Move the oven rack so it's near the top. Broil your frittata for 3 to 4 minutes or until the top looks golden brown.
  • Remove it from the oven (don't forget oven mitts!) and let it cool for a few minutes.
  • Cut it into slices and serve it up.

Nutrition Facts

Calories

319

Fat

23 g

Carbs

7 g

Protein

21 g

Health Benefits of Spinach Frittata

A spinach frittata is not only delicious but it's also packed with nutrients that can help you stay healthy. Here are all the reasons why you must try this recipe out.

1. Great Source of Protein

Spinach is often touted as a superfood, and for a good reason. This leafy green is loaded with nutrients, including protein. In fact, spinach contains more protein than any other leafy green. 

Just one cup of cooked spinach provides nearly 5.35 grams of protein. That's about the same amount of protein found in an egg! So, if you want to include a monumental amount of protein in your diet, spinach frittata is the best way to do that.

2. Filled With Vitamins

Spinach frittata is packed with vitamins and minerals that are essential for good health. For example, spinach is a good source of vitamins A, C, and K and folate and iron. Vitamin A is important for vision, while vitamin C helps boost the immune system. Vitamin K is essential for blood clotting, and folate helps prevent birth defects.

You can also choose a multivitamin supplement to increase your intake of minerals and vitamins further. DMoose offers a great one, in this case, to help you enhance your overall quality of life. 

3. Boosts Immunity 

It's no secret that spinach is packed with nutrients. But did you know that this leafy green vegetable can also help boost your immunity? Studies have shown that spinach is a rich source of antioxidants and vitamins A, C, and E, which are essential for a strong immune system. Vitamin C, in particular, is known for its ability to fight off infection and disease. So if you're looking for a natural way to keep your immune system strong, spinach is a great place to start!

4. Acts as a Muscle Relaxant

This nutrient-rich food has a variety of health benefits, including the ability to act as a muscle relaxant. The magnesium in spinach helps relax muscles and ease aches and pains. In addition, the potassium in spinach can help reduce cramping. For those who suffer from regular muscle pain or cramps, adding spinach to their diet can be a helpful way to find relief.

5. Improves Eyesight

If you're looking for a way to improve your eyesight, you may want to consider adding spinach to your diet. This leafy green vegetable is packed with essential nutrients for eye health, including vitamin A, lutein, and zeaxanthin. Vitamin A helps protect the eye's surface, while lutein and zeaxanthin are important for maintaining healthy vision. 

These nutrients can help reduce the risk of age-related muscular degeneration, a leading cause of blindness. In addition, spinach is a good source of antioxidants, which can help protect the eyes from damage caused by free radicals.

6. Manages Weight

For many of us, trying to lose weight can feel like an uphill battle. But what if we told you that there was a superfood out there that could help you manage your weight? That food is spinach.

Spinach is packed with nutrients and fiber, both of which are essential for weight loss. The fiber in spinach helps keep you feeling full, so you're less likely to overeat. 

The nutrients in spinach help boost your metabolism, so you're burning more calories throughout the day. You can also supplement your diet with Fat Burner pills by DMoose to boost metabolism and curb appetite.

Summary

Spinach frittata is a nutrient-rich food that offers a variety of health benefits. These benefits include boosting the immune system, acting as a muscle relaxant, improving eyesight, and managing weight. If you're looking for a superfood that doesn't only help you improve your overall health but also satisfies your taste buds to the very max, spinach frittata is a great choice!

Reading List

Article Sources

  • Spinach, Cooked, Boiled, Drained, without Salt, 1 Cup - Health Encyclopedia - University of Rochester Medical Center. https://www.urmc.rochester.edu/encyclopedia/content.aspx?contenttypeid=76&contentid=11458-1. Accessed 15 May 2022.
  • Egg, Whole, Cooked, Hard-Boiled Nutrition Facts & Calories. https://nutritiondata.self.com/facts/dairy-and-egg-products/117/2. Accessed 15 May 2022.
  • Tang, Guangwen. "Chapter 25 - Spinach and Carrots: Vitamin A and Health." Bioactive Foods in Promoting Health, edited by Ronald Ross Watson and Victor R. Preedy, Academic Press, 2010, pp. 381–92. ScienceDirect, https://doi.org/10.1016/B978-0-12-374628-3.00025-6.
  • Chambial, Shailja, et al. "Vitamin C in Disease Prevention and Cure: An Overview." Indian Journal of Clinical Biochemistry, vol. 28, no. 4, Oct. 2013, pp. 314–28. PubMed Central, https://doi.org/10.1007/s12291-013-0375-3.
  • Iseri, L. T., and J. H. French. "Magnesium: Nature's Physiologic Calcium Blocker." American Heart Journal, vol. 108, no. 1, July 1984, pp. 188–93. PubMed, https://doi.org/10.1016/0002-8703(84)90572-6.
  • "Which Foods May Help With Muscle Cramps?" WebMD, https://www.webmd.com/pain-management/ss/slideshow-muscle-cramps-foods. Accessed 15 May 2022.
  • Vu, Hien T. V., et al. "Lutein and Zeaxanthin and the Risk of Cataract: The Melbourne Visual Impairment Project." Investigative Ophthalmology & Visual Science, vol. 47, no. 9, Sept. 2006, pp. 3783–86. PubMed, https://doi.org/10.1167/iovs.05-0587.
  • "15 Reasons Why Spinach Is Called A Superfood." PharmEasy Blog, 19 Apr. 2022, https://pharmeasy.in/blog/15-reasons-why-spinach-is-called-a-superfood/.

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Rosie Ford

Rosie began her career in communications as a writer and later as a communications coordinator for renowned university of South Carolina. She is also trained in the field of article writing specially related to fitness and yoga.

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