by: Victoria Frosini, MS, CPT

Work With Me

She earned her Master’s of Science degree in Nutrition and Dietetics in 2013, where she conducted extensive research in weight loss, social support and cognitive behavioral therapy.

Easy Spinach Frittata with Tomato and Onion

Easy Spinach Frittata in under 25 minutes

Introducing easy spinach frittata with tomato and onion. This egg-based dish is similar to a Spanish tortilla or omelet. Frittatas are classically prepared in a cast iron skillet or frying pan to allow the eggs to finish cooking in the oven. Made in under 25 minutes, frittatas are perfect for a quick breakfast or easy light lunch.

Can I swap other vegetables for spinach?

Frittatas are extremely versatile. You can use any vegetable and herb combinations you like. We love red and yellow peppers, asparagus and leeks, or kale and mushrooms! If you’re at the end of the week, you can add older produce or prepped veggies from previous meals. If you wish to make this recipe lactose-free, simply eliminate the cheese or add a non-dairy cheese. We like the non-dairy ricotta from kite hill.


This meal is complete with over 20 grams of protein from whole eggs, fiber from added veggies and greens, and healthy Omega 3’s from pasture raised egg yolks. By starting off the day with a protein rich meal, you’ll set yourself up for balanced blood sugar and will fight of cravings throughout the rest of the day.

If you’re looking for additional breakfast ideas, sign up for the breakfast menu available in the shop.




Smart Tip:


To achieve a crepe like texture, we used a shallow cast iron skillet. If you want a fluffy frittata, double the recipe and use a 1-2 inch skillet.

Easy Spinach Frittata with Tomato and Onion



  • 3 pasture raised eggs
  • 3 tbsps water
  • 2 tbsps chopped onion
  • 2 cups spinach
  • 1 tsp olive oil
  • 1/4 cup grape tomatoes
  • optional goat cheese or feta crumbles
  • optional parsley
  • salt and pepper to taste


  • Set the oven to broil.
  • Sauteed 2 tbsps onion. (approximately 5 minutes)
  • Add 2 cups of spinach and allow the spinach to lightly wilt.
  • Crack 3 eggs into a dish with 3 tbsps water. Season with salt and pepper.
  • Sliced the grape tomatoes in half and add to the egg mixture.
  • Pour egg mixture over the onion and spinach.
  • Gently cook the egg mixtures until the eggs lifts away from the sides of the cast iron pan. (3-4 minutes)
  • Place the cast iron pan under the broiler for 3-5 minutes until golden brown.
  • Remove pan from the oven and crumble feta cheese over the top of the skillet.
  • Add parsley to warm egg dish.

This Recipe Is:

  Gluten Free

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