Educators, Dietitians, Nurses, Mental Health & Fitness Professionals
Menu Planning & Recipes

Spinach & Parmesan Fritata

Recipe © Renee Clerkin RD LDN, guest contributor

Servings: 4
Printable version



  • 1 Tbl. olive oil, divided in half
  • 1 red onion, thinly sliced
  • 1 clove garlic, minced
  • 1/8 teaspoon red pepper flakes
  • 6 cups spinach (may use any green leafy vegetable)
  • 2 large whole eggs
  • 1 cup Better-N-Eggs
  • 1 tablespoon milk (unsweetened almond milk, lite soy milk, fat free cow’s milk, etc.)
  • ½ cup grated Parmesan cheese, divided in half
  • 3 Tbl. chopped fresh basil
  • ¼ tsp. black pepper


  1. Preheat oven to 375 degrees F.
  2. Heat ½ tablespoon oil in a large oven-safe skillet over medium heat. Add onion and cook, stirring occasionally, for 3- to 4-minutes.
  3. Add garlic and red pepper flakes and cook, stirring frequently, for 2- to 3-minutes. Add spinach and cook an additional 2- to 3-minutes until spinach has wilted down. Remove spinach mixture from heat and set aside.
  4. In a large bowl, whisk together eggs, milk, ¼ cup Parmesan cheese, basil, and pepper. Add the cooked spinach mixture into the egg mixture and stir until well combined.
  5. Heat the remaining ½ tablespoon olive oil in the same pan over medium-low heat. Add egg mixture and shake the pan to level ingredients. Let eggs cook on stove top for 3-4 minutes.
  6. Top eggs with remaining ¼ cup Parmesan cheese and transfer into the oven to bake for 10 minutes, until eggs are just set. Turn oven to broil for 1-2 minutes, until cheese is melted and slightly browned. Keep a close eye on eggs while on broiler so it doesn’t burn. Take frittata out of oven and serve warm or at room temperature.

Nutrition: (Serving size: ¼th recipe)

calories: 228     protein: 18.5g     total carbohydrate: 6.8g     total fat: 12.8g

sugars: 2.5g     sodium: 422mg     dietary fiber: 1.7g     saturated fat: 4.8g