Spinach and Onion Frittata

Name: Spinach and Onion Frittata
Prep time: 30 min
Cook time: 30 min
Total time: 1 h
Cuisine: European, American, Italian, Mediterranean
Ingredients: 16 oz bag chopped frozen spinach, defrosted; 2 onions, diced small; 4 tbsp (60 g) hot sauce; 4 tbsp (60 g) minced garlic; 1 tsp paprika; 1 tsp chili powder; 1 tsp garlic powder; 1 tsp onion powder; ½ tsp black pepper; 1/2 tsp cajun seasoning; 6 large eggs; 1 cup (226 g) nonfat cottage cheese, whipped; 10 tbsp (150 g) salsa

7 steps

Prep:30minCook:30min

Along with my meal prep egg wraps, this is my other way of making multiple days worth of eggs at once. These are made in a very similar way, with a hidden ingredient to add some more protein. Customize this with any vegetables or spices that you desire. Check out the egg wraps below: https://s.samsungfood.com/xkP9S

Updated at: Mon, 23 Oct 2023 14:50:27 GMT

Nutrition balance score

Good

Glycemic Index

Low

Glycemic Load

Low

Nutrition per serving

Calories118.3 kcal (6%)

Total Fat4.2 g (6%)

Carbs10.6 g (4%)

Sugars3 g (3%)

Protein10.5 g (21%)

Sodium576.6 mg (29%)

Fiber2.8 g (10%)

% Daily Values based on a 2,000 calorie diet

Ingredients

8 servings

16 ozfrozen spinach

60ghot sauce

1 tsppaprika

1 tspchili powder

1 tspgarlic powder

1 tsponion powder

½ tspblack pepper

½ tspcajun seasoning

6eggs

large

1 cupnonfat cottage cheese

whipped

150gsalsa

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 tsp

chili powder1 tsp

garlic powder1 tsp

onion powder1 tsp

black pepper½ tsp

cajun seasoning½ 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