Heart-Healthy Spinach and Cheese Frittata
Elevate your breakfast or brunch with this heart-healthy spinach and cheese frittata, a deliciously wholesome dish that's as nourishing as it is flavorful. Crafted with a blend of protein-packed egg whites, whole eggs, and low-fat milk, this frittata is complemented by fresh baby spinach, juicy cherry tomatoes, and a sprinkle of reduced-fat feta cheese for a delightful combination of textures and taste. Enhanced with aromatic garlic and onions sautéed in extra virgin olive oil and baked to perfection, this dish is a savory crowd-pleaser that promotes a balanced lifestyle. Ready in under 40 minutes and ideal for serving four, it’s perfect for a quick weekday meal or a leisurely weekend spread. Garnish with fresh parsley for an elegant touch and enjoy a dish that’s both nutritious and satisfying!
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Recipe Information
Ingredients
- 8 large Egg whites
- 2 large Whole eggs
- 4 cups Fresh baby spinach
- 1 cup Cherry tomatoes (halved)
- 1 cup Reduced-fat feta cheese (crumbled)
- 1 small Yellow onion (diced)
- 1 tablespoon Extra virgin olive oil
- 2 tablespoons Low-fat milk
- 2 cloves Fresh garlic (minced)
- 0.5 teaspoon Black pepper
- 0.25 teaspoon Salt
- 2 tablespoons Fresh parsley (chopped, optional for garnish)
Instructions
Preheat your oven to 375°F (190°C).
In a medium-sized bowl, whisk together the egg whites, whole eggs, and low-fat milk until well combined.
Season the egg mixture with black pepper and salt, and set aside.
Heat the olive oil in an oven-safe, non-stick 10-inch skillet over medium heat.
Add the diced onion and sauté for 2-3 minutes, or until the onion becomes translucent.
Stir in the minced garlic and cook for an additional 1 minute.
Add the fresh baby spinach to the skillet, stirring until wilted, about 2-3 minutes.
Toss in the halved cherry tomatoes and evenly distribute them across the skillet.
Pour the egg mixture over the vegetables in the skillet, gently tilting the pan to spread it evenly.
Sprinkle the reduced-fat feta cheese evenly across the top of the egg mixture.
Cook on the stovetop over medium-low heat for 5-7 minutes, or until the edges of the frittata begin to set.
Transfer the skillet to the preheated oven and bake for 12-15 minutes, or until the center of the frittata is fully set and cooked through.
Carefully remove the skillet from the oven and allow the frittata to cool for a few minutes.
Slice into wedges, garnish with fresh parsley (optional), and serve warm.
Nutrition Facts
Calories |
960 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 50.5 g | 65% | |
| Saturated Fat | 22.6 g | 113% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 460 mg | 153% | |
| Sodium | 3660 mg | 159% | |
| Total Carbohydrate | 41.8 g | 15% | |
| Dietary Fiber | 6.7 g | 24% | |
| Total Sugars | 22.7 g | ||
| Protein | 90.4 g | 181% | |
| Vitamin D | 2.4 mcg | 12% | |
| Calcium | 1454 mg | 112% | |
| Iron | 7.2 mg | 40% | |
| Potassium | 1808 mg | 38% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
