15-Minute Spinach and Tomato Frittata: A Fresh, Fast, Protein-Packed Breakfast
Brighten your morning with this protein-rich spinach and tomato frittata, ready in just 15 minutes and perfect for any meal of the day.
15-Minute Spinach and Tomato Frittata
There’s something wonderfully versatile about frittatas: they’re as easy as scrambled eggs yet as universally loved as pasta. This spinach and tomato frittata comes together in just 15 minutes, offers over 23 grams of protein per serving, and is bursting with the bright flavors of fresh vegetables and creamy cheese. Whether enjoyed for a quick breakfast, a weekend brunch, or an easy weekday dinner, this recipe makes healthy eating simple and delicious.
Why You’ll Love This Frittata
- Quick and easy: Just a few steps and 15 minutes from start to finish.
- High in protein: Eggs and egg whites provide over 23g of protein per serving.
- Fresh vegetables: Spinach and tomatoes bring flavor and nutrition.
- Customizable: Add your favorite veggies or cheese.
- Perfect for any meal: Breakfast, brunch, or a light dinner.
Ingredients
- 2 Tbsp. olive oil
- 2 scallions, thinly sliced
- 10 oz. fresh baby spinach (or 10 oz. package frozen chopped spinach, thawed and squeezed dry)
- 3 large eggs
- 5 large egg whites
- 1 cup grape or cherry tomatoes, halved
- 4 slices fresh mozzarella
- 4 slices whole grain bread (for serving, toasted)
- Salt and freshly ground black pepper (to taste)
Instructions
- Prep the pan: Heat 1 tablespoon olive oil in a large ovenproof, nonstick skillet over medium heat. Add the sliced scallions and sauté for about 1 minute, or until softened.
- Add the spinach: Stir in the baby spinach and cook, turning with tongs, until wilted (about 2 minutes). If using frozen spinach, ensure it’s thawed and squeezed dry before adding.
- Mix the eggs: In a medium bowl, whisk together the eggs and egg whites. Season with salt and pepper.
- Combine ingredients: Pour the egg mixture over the spinach in the skillet. Reduce the heat to low and cook, without stirring, for about 2 minutes, until the bottom starts to set.
- Add tomatoes and cheese: Arrange the halved tomatoes and fresh mozzarella slices over the partially set eggs.
- Finish under the broiler: Drizzle the remaining 1 tablespoon olive oil over the top. Transfer the skillet to the oven and broil about 4–6 inches from the heat source for 2 to 3 minutes, or until the top is set and golden.
- Serve: Let stand for 1 minute. Use a spatula to loosen the frittata and slide it onto a plate. Slice into wedges and serve with toasted whole grain bread.
Tips for the Perfect Frittata
- Use an ovenproof, nonstick skillet (about 10 inches) to avoid sticking and enable seamless transfer from stovetop to oven.
- Don’t overcook: Watch under the broiler—eggs set quickly, so pull your frittata as soon as the top is just set.
- Customize your veggies: Swap in mushrooms, bell peppers, or leftover roasted vegetables for the spinach and tomato.
- Change up the cheese: Try feta, cheddar, goat cheese, or provolone instead of mozzarella for a different flavor profile.
- For meal prep: Store leftovers in an airtight container in the refrigerator for up to two days. Enjoy cold or gently reheat.
Nutritional Benefits
This frittata isn’t just quick and tasty—it’s healthy too. Eggs and egg whites provide ample protein with less fat than using all whole eggs. Spinach is rich in vitamin K, iron, and antioxidants, while tomatoes supply vitamin C and lycopene. Mozzarella adds calcium for bone health, and whole grain toast ups the fiber and complex carbohydrates for a balanced meal.
Nutrition Information (Per serving, without toast)
| Nutrient | Amount |
|---|---|
| Calories | ~270 |
| Protein | 23g |
| Fat | 13g |
| Carbohydrates | 8g |
| Fiber | 2g |
| Sodium | 350mg |
| Cholesterol | 320mg |
*Values are approximate and may vary based on exact ingredients used.
Serving Suggestions
This frittata is satisfying on its own or served alongside:
- Toasted whole grain bread
- Fresh seasonal fruit
- A light salad with lemon vinaigrette
- Avocado slices
- Yogurt and herbs
What others are reading
Ingredient Substitutions and Variations
Enjoy customizing your frittata based on what’s in your fridge. Here are some easy substitutions and creative options:
- Spinach: Substitute with kale, arugula, or Swiss chard.
- Tomatoes: Use sun-dried tomatoes, roasted red peppers, or sautéed mushrooms.
- Mozzarella: Swap for crumbled feta, shredded cheddar, goat cheese, or dairy-free cheese.
- Add-ins: Chopped onions, garlic, roasted potatoes, or cooked sausage for extra flavor and texture.
Storage and Make-Ahead Tips
- Refrigerate: Store leftover frittata in a sealed container in the fridge for up to 2 days.
- Reheat: Gently warm slices in the microwave or a low oven.
- Meal prep: Make a frittata on the weekend and enjoy no-fuss breakfasts all week.
Frequently Asked Questions (FAQs)
Q: Can I use only whole eggs or only egg whites?
A: Yes. For a richer frittata, use all whole eggs; for lower fat and cholesterol, use only egg whites. Adjust the total amount of eggs to maintain the same volume (about 8 eggs or equivalents in total).
Q: Can I use frozen spinach?
A: Absolutely. Thaw the frozen spinach, squeeze out any excess moisture, and continue with the recipe as directed.
Q: What type of skillet should I use?
A: A 9–10-inch ovenproof, nonstick skillet works best. Cast iron or enameled cast iron are also excellent choices, as long as they’re oven safe.
Q: How do I prevent my frittata from sticking?
A: Use a nonstick or well-seasoned cast iron skillet, and always add enough oil to coat the pan’s surface before adding vegetables and eggs.
Q: Can I make this frittata dairy-free?
A: Yes—omit the cheese or substitute with your favorite dairy-free cheese alternative.
Expert Tips for Frittata Success
- Don’t rush the set: Let the eggs firm up on the stove before finishing under the broiler for an even, tender texture.
- Keep broiling brief: The frittata can go from perfect to overcooked in seconds. Watch for just-set, golden edges.
- Let it rest: Rest the frittata for a minute before cutting; this gives the eggs time to finish cooking gently and makes slicing easier.
- Store smart: Leftovers make great breakfast sandwiches—layer a slice of frittata between toasted bread or an English muffin.
Frittata vs. Quiche: What’s the Difference?
| Frittata | Quiche |
|---|---|
| No crust; egg mixture cooked directly in skillet. | Has a pastry crust; egg custard baked in pie dish. |
| Usually started on the stovetop, finished under broiler. | Baked entirely in the oven. |
| More eggs, less dairy. | Eggs plus significant cream or milk (richer texture). |
| Quicker—typically 15–20 minutes to prepare. | Longer—40 minutes or more to bake through. |
Make It a Meal: Pairings & Serving Ideas
This spinach and tomato frittata pairs beautifully with a variety of healthy sides for a full meal:
- Mediterranean salad with cucumbers, feta, and olives
- Roasted potatoes or sweet potato wedges
- Fruit salad or a breakfast smoothie
- Sliced avocado and a dollop of Greek yogurt
Discover More Healthy Breakfast Options
If you loved this frittata, try these nutritious breakfast ideas:
- Greek-Style Frittata: Add feta, oregano, and frozen potato blend for Mediterranean flair.
- Egg muffins with spinach, peppers, and cheese for grab-and-go mornings.
- Mocha overnight oats for a make-ahead breakfast treat.
- Portobello mushrooms with cannellini beans and chimichurri.
Summary
The 15-Minute Spinach and Tomato Frittata is a versatile, protein-rich dish perfect for busy mornings, elegant brunches, or a light dinner. Featuring a robust balance of eggs, fresh spinach, tomatoes, and creamy mozzarella, it’s customizable, quick to prepare, and stores wonderfully for next-day meals. Keep the ingredients on hand for an anytime, healthy meal solution that’s sure to satisfy.
References
- https://www.averiecooks.com/easy-spinach-and-tomato-frittata/
- https://www.prevention.com/food-nutrition/recipes/a20519236/greek-style-frittata/
- https://hoorahtohealth.com/spinach-tomato-cheese-frittata/
- https://www.prevention.com/food-nutrition/a26987994/spinach-tomato-frittata-recipe/
- https://www.prevention.com/author/209184/caroline-praderio/
- https://www.prevention.com/food-nutrition/recipes/a36146483/baked-eggs-with-spinach-and-tomato-recipe/
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