Low Sodium Spinach and Cheese Frittata

Start your day with a healthy and flavorful twist with this Low Sodium Spinach and Cheese Frittata! Perfectly fluffy and packed with protein, this dish features a blend of whole eggs and egg whites, fresh spinach, and a hint of low-sodium shredded cheese for a guilt-free indulgence. Seasoned with aromatic garlic, red onion, black pepper, and dried oregano, it delivers a burst of savory flavor without the excess sodium. This frittata comes together effortlessly in under 30 minutes, making it an ideal option for busy mornings, light lunches, or even a quick weeknight dinner. Baked to perfection in a single skillet, it's an easy-to-make, wholesome recipe that’s as nutritious as it is delicious. Serve warm with a sprinkle of freshly chopped parsley for an extra pop of color and flavor. Looking for a low-sodium breakfast or brunch idea? This cheesy spinach-packed frittata is the answer!

Nutriscore Rating: 68/100

Prep Time:10 mins

Cook Time:20 mins

Total Time:30 mins

Servings: 4

Ingredients

• 6 pieces Large eggs
• 2 pieces Egg whites
• 2 cups Fresh spinach
• 3 ounces Low-sodium shredded cheese (such as mozzarella or cheddar)
• 1 tablespoon Unsalted butter
• 0.25 cup Red onion, finely chopped
• 1 clove Garlic, minced
• 0.25 teaspoon Black pepper
• 0.5 teaspoon Dried oregano
• 1 tablespoon Fresh parsley, chopped (optional, for garnish)

Directions

Step 1

Preheat your oven to 375°F (190°C).

Step 2

In a medium bowl, whisk together the eggs and egg whites until fully combined and slightly frothy. Set aside.

Step 3

Heat a medium, oven-safe, non-stick skillet over medium heat. Add the unsalted butter and let it melt.

Step 4

Add the finely chopped red onion to the skillet and sauté for 2-3 minutes or until softened.

Step 5

Stir in the minced garlic and cook for an additional 30 seconds until fragrant.

Step 6

Add the fresh spinach to the skillet and cook, stirring frequently, until wilted (about 1-2 minutes).

Step 7

Spread the spinach mixture evenly in the skillet and pour the egg mixture over it. Gently spread the eggs to cover the spinach evenly.

Step 8

Sprinkle the low-sodium shredded cheese over the top of the egg mixture.

Step 9

Season with black pepper and dried oregano. Keep the skillet on the stovetop for about 2-3 minutes until the edges of the frittata start to set.

Step 10

Transfer the skillet to the preheated oven and bake for 12-15 minutes, or until the frittata is puffed up and the center is set.

Step 11

Carefully remove the skillet from the oven using oven mitts, and allow the frittata to cool slightly before slicing.

Step 12

Optionally, garnish with fresh chopped parsley before serving.

Step 13

Slice into wedges and serve warm. Enjoy!

Nutrition Facts

Serving size	(582.8g)

Amount per serving	% Daily Value*
Calories	841.9

Total Fat 60.4g	0%
Saturated Fat 28.2g	0%
Polyunsaturated Fat 0g
Cholesterol 1207.7mg	0%
Sodium 657.9mg	0%
Total Carbohydrate 19.2g	0%
Dietary Fiber 2.8g	0%
Total Sugars 2.7g
Protein 66.8g	0%

Vitamin D 258.2IU	0%
Calcium 873.2mg	0%
Iron 9.2mg	0%
Potassium 717.2mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 61.2%

Protein: 30.1%

Carbs: 8.7%