This simple sun dried Tomato Spinach Parmesan Frittata ingredient list is loaded with shortcuts (parmesan cheese, frozen spinach) making it super easy to put this into your weekly rotation.
The perfect brunch entree, turn them into mini frittatas. They look so pretty on the plate or in individual cast iron dishes. And the best part, they take less than 30 minutes to bake in the oven.
What exactly is a Frittata?
A Frittata is an egg based Italian dish similar to an omelette or crustless quiche filled with goodies. This Simple Tasty Spinach Frittata recipes main ingredient is Spinach but you can switch that up with what ever you like.
I made this for a late breakfast but you can have it for lunch or even dinner. It's a quick easy meal to make if you are having guests and want to look like a master chef as they look amazing when they come out of the oven. It is sure to be a crowd pleaser.
I have these single serving cast iron casserole dishes that were perfect for cooking and serving I highly recommend getting some if you don't have...for some reason the food just tastes extra delicious when you are eating out of one.
If you love healthy low carb breakfast recipes make sure you check out my 3 Ingredient Kodiak Cakes Muffins, 3 Ingredient Chaffles, Keto Zucchini Bread, Chickpea Crepes or my favorite 2 Ingredient Dough Bagels.
Why make this recipe?
You don't want to miss out on this easy low carb frittata recipe!
Weight Watcher Friendly - Only 5 points on my WW Plan for this delish spinach and tomato frittata recipe. Since the new Weight Watchers plan is personalized you will have to input the ingredients used to get your exact points.
Mouth watering low carb meal - This healthy spinach and sun dried tomato frittata is under 10 carbs, perfect for a diabetic friendly meal.
Easy to make - Requires only a handful of simple ingredients and less than 30 minutes to bakes this low calorie parmesan cheese frittata.
Budget Friendly - Costs less than $20.00 to prepare.
Check out my latest videos here:
Ingredients and Substitutions:
Here are the shopping list items you will need:
- 4 Eggs - you could also use egg whites to be healthier
- 1 Bag of Frozen Spinach or Fresh Spinach
- ¼ cup of milk - any kind..skim, almond milk whatever you prefer
- 1 Garlic clove minced
- ¼ cup of Scallions or Onion
- Pinch of Paprika
- Chopped Sun Dried Tomatoes...again if you prefer mushrooms or peppers switch it up but I did love the tomatoes in this recipe..I used about 1 cup
- Pinch of Red Pepper Flakes or more if you like it Spicy
- Grated Parmesan Cheese or Cheddar if you prefer
- Salt and Pepper to Taste
How to make a Healthy Vegetable Frittata:
Step 1 - Preheat the oven to 450 degrees
Step 2 - Crack the 4 eggs and pour into a bowl and whisk them together with the milk, salt & pepper, minced garlic, paprika & red pepper.
Step 3 - In a separate medium sized pan saute the Spinach with the scallions and a little olive oil until the Spinach gets wilted.
Step 4 - Now add the Sautéed Spinach into your bowl with the egg mixture and add in the sun dried tomatoes then mix gently.
Step 5 - Ok ready to pour your mixture into your casserole dishes and then sprinkle the tops with the grated Parmesan Cheese. Place casserole dishes on a large baking sheet pan and place in the oven for 20 minutes or until golden. Mine took 22 minutes for perfection. Mangia!
They sure are! Sun dried tomatoes are high in vitamin C, potassium, and other important nutrients.
Sun dried tomatoes are good for a heart healthy diet. Why you ask, it could be the antioxidant lycopene or the tomato's stellar levels of vitamin C, potassium, and fibre. Cooking tomatoes for 30 minutes or longer raises levels of available lycopene. Research has found that those with high blood pressure who consumed 12 mg of lycopene per day experienced lower blood pressure levels.
Adding sun dried tomatoes into any meal is a smart way to stay healthy! These tasty gems are packed with nutrients and anti-oxidants (including lycopene) that are believed to decrease the risk of certain cancers, neutralize free radicals and decrease inflammation in the body.
Are you a Weight Watcher?
If you follow my Weight Loss Blog you probably already know I am a lifetime member of Weight Watchers and I like to point all of my Recipes with the WW Points System.
This Easy Low Carb Parmesan Frittata Recipe is only 5 Smart Points on my app for one serving. Weight Watchers has a new individualized program right now to make it easier to enjoy the foods you love and still lose weight.
Just plug the ingredients into your WW app to confirm the points for your individual program.
I used to go back and forth between the Purple Plan and the Blue Plan prior to the new program and whenever I hit a plateau I did my own 30 Day Low Carb Meal Plan which jumpstarted the Fat Burning again, so if you feel stuck try it!
If you want to see the old Purple, Blue and Green WW Food Lists for each plan just click Here…
Make sure check out my Newbie WW Tips and Tricks Guide if you are just getting started.
Make sure you grab a FREE copy of my 100 Low Carb Food Swaps Here...Print
Simple Tasty Spinach Frittata Healthy and Delish
- Total Time: 37 minutes
- Yield: 2 Frittatas 1x
A Low Carb Easy Breakfast Frittata
- 4 Eggs
- 1 Bag of Frozen Spinach or Fresh Spinach
- ¼ cup of Milk
- 1 Garlic Clove
- ¼ cup of Scallions or Diced Onion
- Pinch of Paprika
- ¼ cup of Chopped Sun Dried Tomatoes
- Pinch of Red Pepper Flakes
- ¼ cup of Grated Parmesan Cheese
- Salt and Pepper to taste
- Preheat the oven to 450 degrees
- Crack the 4 eggs and pour into a bowl and whisk them together with the milk, salt & pepper, minced garlic, paprika & red pepper.
- In a separate medium sized pan saute the Spinach with the scallions and a little olive oil until the Spinach gets wilted.
- Now add the Sautéed Spinach into your bowl with the egg mixture and add in the sun dried tomatoes then mix gently.
- Ok ready to pour your mixture into your casserole dishes and then sprinkle the tops with the grated Parmesan Cheese. Place casserole dishes on a large baking sheet pan and place in the oven for 20 minutes or until golden. Mine took 22 minutes for perfection. Mangia!
Nutritional information for this recipe is provided as a courtesy and is an estimate only. This information comes from an online calculator which attempts to provide accurate nutritional information. Varying factors such as product types and brands can change nutritional information in any given recipe. To obtain the most accurate representation of the nutritional information in any given recipe, you should calculate the nutritional information with the actual ingredients used in your recipe.
- Prep Time: 15 minutes
- Cook Time: 22 minutes
- Category: Breakfast
- Method: Oven Baked
- Cuisine: American
- Serving Size: 1 Casserole Dish
- Calories: 217
- Sugar: 4.9 g
- Sodium: 333.3 mg
- Fat: 12.5 g
- Carbohydrates: 7.3 g
- Protein: 18.5 g
- Cholesterol: 379.8 mg
This post contains affiliate links for your convenience. See my full disclosure policy here.
Grab a copy of my newest book from Amazon if you need an easy to follow Low Carb 30 Day Meal Plan to jump-start your weight-loss. Lose up to 5 lbs in the first week.
Leave a Reply