Spinach and Onion Frittata

Name: Spinach and Onion Frittata
Prep time: 30 min
Cook time: 30 min
Total time: 1 h
Cuisine: Italian, Mediterranean, European
Ingredients: 16 oz bag chopped frozen spinach, defrosted; 2 onions, diced small; 1 tsp (5 g) olive oil; 10 tbsp (150 g) salsa; 4 tbsp (60 g) hot sauce; 4 tbsp (60 g) minced garlic; 1 tbsp paprika; 1 tbsp chili powder; 1 tbsp garlic powder; 1 tbsp onion powder; 1 tsp black pepper; 6 large eggs; 1 cup (226 g) nonfat cottage cheese, whipped

7 steps

Prep:30minCook:30min

A frittata is the perfect meal for leftover veggies. I'm making fresh spinach and onion here, but you can really just throw in any leftovers you want. This delicious egg bake has 10 g of protein for just over 100 calories, and is quick to throw together. Just combine cooked vegetables, eggs, and spices, and bake. Let rest, then slice!

Updated at: Wed, 11 Dec 2024 01:01:12 GMT

Nutrition balance score

Good

Glycemic Index

Low

Glycemic Load

Low

Nutrition per serving

Calories132.3 kcal (7%)

Total Fat5 g (7%)

Carbs12.4 g (5%)

Sugars3.2 g (4%)

Protein10.9 g (22%)

Sodium563.9 mg (28%)

Fiber3.4 g (12%)

% Daily Values based on a 2,000 calorie diet

Ingredients

8 servings

Instructions

Step 1

Preheat oven to 375F and dice the onion small, and add the onion and defrosted spinach to a 10” cast iron pan over medium high heat with a spray of oil

frozen spinach16 oz

onions2

Step 2

Add in the hot sauce, garlic, and spices

hot sauce60g

minced garlic60g

paprika1 Tbsp

chili powder1 Tbsp

garlic powder1 Tbsp

onion powder1 Tbsp

black pepper1 tsp

Step 3

Cook the vegetable mix for a few minutes, until the onions soften slightly

Step 4

Meanwhile, crack the eggs in a large bowl and beat with a whisk. When fully beaten, add in the cottage cheese and mix until fully combined

eggs6

nonfat cottage cheese1 cup

Step 5

When vegetable mix has reduced and onions are starting to go translucent, remove from the heat and add the salsa. Pour in the egg mixture, and mix with a spatula until the eggs and spinach are fully combined. This will take a few minutes of gentle mixing