Spinach and Tomato Frittata: A Delicious, Healthy Anytime Meal
Discover how to make a flavorful spinach and tomato frittata—packed with nutrition and perfect for breakfast, brunch, or light dinner.
Looking for a simple dish that’s as nutritious as it is versatile? The spinach and tomato frittata is a Mediterranean-inspired classic that fits the bill perfectly. Whether you’re whipping up a hearty breakfast, a light lunch, or a satisfying dinner, this protein-packed dish comes together quickly with just a handful of fresh ingredients. Below, you’ll discover everything you need to know: from what makes a frittata unique and how it compares to similar egg-based dishes, to step-by-step instructions, creative variations, practical tips, and frequently asked questions.
What Is a Frittata?
The frittata is a classic Italian egg dish, often described as a cross between an omelette and a crustless quiche. Unlike an omelette, which is folded over fillings and cooked quickly, a frittata is cooked gently with the fillings mixed directly into the eggs, then finished in the oven or under the broiler for a creamy, tender texture. Thanks to its crust-free nature, it’s naturally gluten-free and low in carbs—a favorite for those seeking nutritious, satisfying meals with minimal fuss.
- Creamy texture: Achieved by gently baking or broiling the eggs, resulting in soft curds and a tender center.
- Versatility: Customizable with a wide variety of vegetables, cheese, herbs, and proteins.
- Meal flexibility: Serves beautifully hot or at room temperature, making it a great option for meal prep or entertaining.
Why Spinach and Tomato?
Spinach and tomatoes are packed with vitamins, minerals, and antioxidants, making them ideal core ingredients for a healthy frittata. Spinach brings earthy flavor and a boost of iron, magnesium, and folate, while tomatoes add juicy sweetness and a dose of lycopene—a powerful antioxidant.
- Spinach: Excellent source of iron, fiber, and vitamin K.
- Tomatoes: Provide vitamin C, potassium, and antioxidants that support overall health.
- Combining both: Delivers bright, fresh flavor and a colorful presentation in every slice.
Spinach and Tomato Frittata Recipe
This no-fuss recipe highlights the flavors of fresh spinach and tomato with simple pantry staples. Ready in about 30 minutes, it’s ideal for busy mornings or casual entertaining.
Ingredients
- 6 large eggs
- 1–2 cups fresh spinach (roughly chopped)
- 1 medium ripe tomato (diced, or a handful of halved cherry tomatoes)
- 1/3 cup whole milk (plant milk or cream also work)
- 1/2 cup shredded cheese (optional, such as feta, mozzarella, or cheddar)
- 1/2 small onion (minced or thinly sliced)
- 1–2 cloves garlic (minced)
- 1 tablespoon olive oil
- Salt and freshly ground black pepper (to taste)
- Chopped fresh herbs (optional: parsley, basil, or chives)
Instructions
- Prepare Ingredients: Preheat your oven to 375°F (190°C). If using a broiler to finish, move an oven rack to the upper-middle position.
- Sauté Vegetables: Heat olive oil in an oven-safe skillet (such as cast iron or well-seasoned nonstick) over medium heat. Add the onion, sautéing for 3–4 minutes until translucent. Stir in garlic and cook for 30 seconds—don’t let it brown. Add spinach and cook until barely wilted, about 1–2 minutes. Sprinkle in diced tomato (or halved cherry tomatoes), stirring gently to combine.
- Beat Eggs: In a large bowl, whisk together eggs, milk, salt, pepper, and half the cheese (if using). For fluffier results, beat until slightly frothy.
- Combine: Pour the egg mixture evenly over the sautéed vegetables in the skillet. Sprinkle the remaining cheese and fresh herbs over the top. Let the mixture cook undisturbed over medium heat until the edges begin to set but the center is still very loose, about 5–6 minutes.
- Bake or Broil: Transfer the skillet to the oven and bake for 10–12 minutes (or broil for 2–4 minutes) until the frittata puffs up slightly, edges are golden, and the center is set (but still moist and creamy). Watch closely to avoid overcooking, as eggs continue to firm as they cool. Top with more fresh herbs before slicing and serving, if desired.
Tips for Perfect Frittata Every Time
- Use an oven-safe skillet to ensure easy transfer from stovetop to oven. Cast iron or heavy nonstick pans work best.
- Don’t overcook. Remove the frittata from the oven when the center is just set (it should jiggle very slightly). Residual heat will continue to cook the eggs.
- Customize with leftovers: Add cooked vegetables, herbs, or meats from last night’s dinner for a different twist. Try cooked potatoes, roasted peppers, mushrooms, or even diced ham.
- Cheese optional: While the recipe is delicious without cheese, feta, mozzarella, goat cheese, or cheddar elevate the flavor and creaminess.
- Freshness counts: Fresh spinach and ripe tomatoes shine in this dish, but frozen alternatives can also work if well-drained and patted dry.
- Meal prep-friendly: Leftovers keep in the fridge for up to 3 days. Reheat gently to maintain texture.
What others are reading
Nutrition Highlights
| Nutrient | Amount (per serving) |
|---|---|
| Calories | ~180 kcal |
| Protein | 12–14 g |
| Fat | 11 g |
| Carbohydrates | 5–7 g |
| Vitamin A | 25% DV |
| Iron | 15% DV |
This recipe offers high-quality protein, fiber, and a full range of vitamins and minerals from its fresh produce and eggs, making it an excellent choice for a balanced meal.
Variations and Creative Add-Ins
One of the joys of the frittata is just how adaptable it can be to your mood, seasonal produce, and what’s on hand in your fridge. Here are some popular ways to make it your own:
- Greek-Style: Add crumbled feta cheese, a handful of sliced olives, and a sprinkle of dried oregano.
- Sheet Pan Frittata: For serving a crowd, pour the egg mixture onto a greased rimmed baking sheet and bake at 400°F for 15–18 minutes until set. Slice into squares to serve.
- Mushroom and Onion: Sauté sliced mushrooms and onions until golden, then add spinach and proceed with recipe.
- Breakfast Frittata: Stir in diced cooked potatoes or sweet potatoes for a heartier meal.
- Extra Veggies: Zucchini, bell peppers, or artichoke hearts are all excellent additions.
- Herb Lovers: Use chives, parsley, dill, or basil for a fresh herbal boost.
- Dairy-Free: Omit cheese and use unsweetened plant-based milk; the recipe still delivers plenty of flavor and creamy texture.
What to Serve With Spinach and Tomato Frittata
- Crusty bread or gluten-free toast for a more filling meal.
- Simple green salad with lemon vinaigrette for a fresh, light side.
- Roasted potatoes or sweet potato home fries for brunch occasions.
- Fruit salad or berries to add natural sweetness and color.
Make-Ahead, Storage, and Reheating Tips
- Prep ahead: Sauté vegetables and whisk eggs in advance. Combine just before baking or broiling.
- Storage: Store leftover frittata in an airtight container in the refrigerator for up to 3 days.
- Reheat gently: Warm slices in the microwave at 50% power or in a low oven until just heated through to preserve moisture and tenderness.
- Freezing: Frittata can be frozen, but the texture may change slightly. Freeze in slices, separated by parchment, and thaw overnight in the fridge before reheating.
Spinach and Tomato Frittata for Special Diets
- Gluten-free: Naturally gluten-free, suitable for people with celiac or gluten intolerance.
- Low-carb: Great for keto or low-carb eating; reduce or omit milk for even lower carb count.
- Vegetarian: Made with eggs, vegetables, and optional cheese—fits most vegetarian diets.
- Dairy-free: Substitute non-dairy milk and skip cheese if desired.
Spinach and Tomato Frittata: Frequently Asked Questions
Q: Can I use frozen spinach and canned tomatoes?
A: Yes. Thaw frozen spinach and squeeze out excess water. Use well-drained diced tomatoes or halved cherry tomatoes for best results.
Q: What’s the best pan for making a frittata?
A: An oven-safe skillet (cast iron or heavy-duty nonstick) is ideal as it transitions easily from stovetop to oven. Grease well for easy release.
Q: How do I prevent overcooked or rubbery eggs?
A: Remove the frittata from the oven as soon as the center is just set and still slightly jiggly; residual heat will continue to cook it as it cools. Avoid high oven temperatures or excessive broiling time.
Q: Can the frittata be served cold?
A: Yes. Frittata is delicious hot, at room temperature, or even chilled. It makes an excellent addition to picnics or lunchboxes.
Q: Is it possible to double the recipe for a crowd?
A: Absolutely. Use a larger pan or bake in a 9×13-inch casserole dish or sheet pan. Adjust baking time and ensure eggs are set before removing from the oven.
More Healthy Breakfast & Brunch Inspirations
- Greek-Style Frittata: Add baby spinach, feta, and oregano for a Mediterranean twist.
- Egg Muffins: Bake the frittata mixture in muffin tins for easy, portable breakfasts.
- Vegetable Quiche: If you crave a crust, bake the egg and veggie mixture in a prepared pastry shell for a classic quiche.
- Shakshuka: Try poaching eggs in spiced tomato and pepper sauce for a North African-inspired option.
Try This Spinach and Tomato Frittata Tonight!
With its bright flavors, satisfying texture, and endless adaptability, the spinach and tomato frittata is sure to become a staple in your kitchen. Serve it for any meal, customize it to suit any palate, and enjoy the nutritious, delicious results every time. Happy cooking!
References
- https://www.averiecooks.com/easy-spinach-and-tomato-frittata/
- https://natteats.com/sheet-pan-frittata-with-vegetables/
- https://www.prevention.com/food-nutrition/recipes/a20519236/greek-style-frittata/
- https://foolproofliving.com/spinach-feta-frittata/
- https://hoorahtohealth.com/spinach-tomato-cheese-frittata/
- https://www.prevention.com/food-nutrition/a26987994/spinach-tomato-frittata-recipe/
- https://healthmatters.idaho.gov/recipes/spinach-tomato-frittata/
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