Low Sodium Spinach and Cheese Frittata
Elevate your breakfast or brunch game with this delightful and wholesome Low Sodium Spinach and Cheese Frittata! Packed with tender, nutrient-rich fresh spinach, savory low-sodium shredded cheese, and a delicate blend of aromatic garlic and onions, this frittata offers a flavorful and guilt-free twist on a classic dish. Made with a combination of whole eggs and egg whites, it strikes the perfect balance between rich texture and lightness. With just a hint of dried oregano and black pepper for seasoning, this low sodium recipe keeps health-conscious eaters in mind without compromising taste. Ready in just 30 minutes, it's baked in a single skillet for easy prep and cleanup. Serve it warm topped with fresh parsley for an elegant touch, making it an ideal addition to your next brunch spread or a satisfying weekday meal.
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Recipe Information
Ingredients
- 6 pieces Large eggs
- 2 pieces Egg whites
- 2 cups Fresh spinach
- 3 ounces Low-sodium shredded cheese (such as mozzarella or cheddar)
- 1 tablespoon Unsalted butter
- 0.25 cup Red onion, finely chopped
- 1 clove Garlic, minced
- 0.25 teaspoon Black pepper
- 0.5 teaspoon Dried oregano
- 1 tablespoon Fresh parsley, chopped (optional, for garnish)
Instructions
Preheat your oven to 375°F (190°C).
In a medium bowl, whisk together the eggs and egg whites until fully combined and slightly frothy. Set aside.
Heat a medium, oven-safe, non-stick skillet over medium heat. Add the unsalted butter and let it melt.
Add the finely chopped red onion to the skillet and sauté for 2-3 minutes or until softened.
Stir in the minced garlic and cook for an additional 30 seconds until fragrant.
Add the fresh spinach to the skillet and cook, stirring frequently, until wilted (about 1-2 minutes).
Spread the spinach mixture evenly in the skillet and pour the egg mixture over it. Gently spread the eggs to cover the spinach evenly.
Sprinkle the low-sodium shredded cheese over the top of the egg mixture.
Season with black pepper and dried oregano. Keep the skillet on the stovetop for about 2-3 minutes until the edges of the frittata start to set.
Transfer the skillet to the preheated oven and bake for 12-15 minutes, or until the frittata is puffed up and the center is set.
Carefully remove the skillet from the oven using oven mitts, and allow the frittata to cool slightly before slicing.
Optionally, garnish with fresh chopped parsley before serving.
Slice into wedges and serve warm. Enjoy!
Nutrition Facts
Calories |
842 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 60.4 g | 77% | |
| Saturated Fat | 28.2 g | 141% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 1208 mg | 403% | |
| Sodium | 658 mg | 29% | |
| Total Carbohydrate | 19.2 g | 7% | |
| Dietary Fiber | 2.8 g | 10% | |
| Total Sugars | 2.7 g | ||
| Protein | 66.8 g | 134% | |
| Vitamin D | 6.5 mcg | 32% | |
| Calcium | 873 mg | 67% | |
| Iron | 9.2 mg | 51% | |
| Potassium | 717 mg | 15% | |
*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.
