Spinach and Onion Frittata

GF V NF SF

Recipe Nutrition Comment Print
Share on:
Description
 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!
Time
Prep Time:
10 minutes

Rest Time:
15 minutes

Cook Time:
45 minutes

Total Time:
1 hours 10 minutes
Cost
Total Cost:

Cost per Serving:
$0.70
Ingredients
Serving(s)
Veggies
  • 1 lb Frozen spinach, thawed
  • 2 medium Onion
  • 1 tsp Extra virgin olive oil
Spices
  • 1/2cup + 2tbsp Salsa
  • 1/4 cup Hot sauce
  • 1/4 cup Minced garlic
  • 1 tbsp Garlic powder
  • 1 tbsp Onion powder
  • 1 tbsp Chili powder
  • 1 tbsp Paprika
  • 1 tsp Black pepper, ground
Eggs
  • 6 large Egg
  • 1 cup Nonfat cottage cheese
Instructions
Cook Mode Off: Prevents screen dimming
Pictures: Shown
  1. Preheat your oven to 375F, and dice 2 onions. Add onions and spinach to a 10” cast iron pan over medium high heat with olive oil

    2.
  2. Cover with foil, and cook until the water from the spinach has evaporated and the onions are translucent. Mix in the salsa, hot sauce, minced garlic, and dried spices (garlic powder, onion powder, chili powder, paprika, and black pepper). Remove from the heat

    3.

  3. Meanwhile, crack your eggs into a medium bowl, and add the cottage cheese. Whisk together until combined

    4.

  4. Pour in the egg mixture, and mix with a silicone spatula until the eggs and veggies are fully combined. This will take a few minutes of gentle mixing

    5.

  5. Bake in the oven for about 30 minutes. The frittata should be set in the center and golden around the edges (at least 160F). Optionally, broil the frittata for about 2 minutes to brown the top

    6.

  6. Let the frittata rest for at least 15 minutes before slicing

    7.

Nutrition Facts
------------------------------------------
Servings: 8
Calories: 136
------------------------------------------
Total Fat: 5.1g (7 %)
 Saturated Fat: 1.4g (7 %)
 Polyunsaturated Fat: 1.0g
 Monounsaturated Fat: 1.9g
Cholesterol: 157mg (52 %)
Sodium: 537mg (23 %)
Total Carbohydrate: 14.2g (5 %)
 Fiber: 3.1g (11 %)
 Net Carbs: 11.1g
 Total Sugar: 4.4g
  Added Sugar: 0.0g (0%)
Protein: 10.5g (21 %)
------------------------------------------
Vitamin B12: 0.51mcg (21 %)
Vitamin D: 0.93mcg (5 %)
------------------------------------------
Calcium: 133mg (10 %)
Iron: 2.51mg (14 %)
Magnesium: 58mg (14 %)
Potassium: 391mg (8 %)
------------------------------------------
Glycemic Index:
31.2

Glycemic Load:
3.4


Sources of Inspiration
https://www.acouplecooks.com/crustless-quiche-spinach/