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
- Preheat the oven to 450 degrees.
- In a medium mixing bowl, beat the eggs until combined. Then whisk in the milk, salt, pepper, minced garlic, and any other seasonings you wish to use. Set aside.
- In a medium saucepan, cook the spinach and onions in a little olive oil until the spinach has mostly wilted. Add a sprinkle of salt after it has cooked.*
- Place the spinach in an egg bowl with the sun-dried tomatoes, if using, and gently mix it.
- Preheat your oven to 350°F (175°C). Make a hole in the center of each egg, then push it into the mixture with a spoon (or use an ice cream scoop if you're feeling creative). Bake for 20 minutes or until the top of your frittata puffs up and turns golden brown.
- If you use a tiny skillet (5 inches), the cooking time would be around 20 minutes. If you have a larger skillet with a greater number of eggs, cook it longer. Just watch it and poke at it every 5 - 10 minutes until your eggs are firm but not hard.
- Remove the frittata from the pan, then let it cool. Slice and enjoy.
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.
Related Article: Foods Containing the Nine Essential Amino Acids That Must Be in Your Diet
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!
Related Article: Top 7 Foods to Boost Immunity That You Shouldn't Miss
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.
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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
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- 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/.
