Spinach and Onion Frittata

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Description
A frittata is the perfect meal for leftover veggies. I'm making fresh spinach and onion here, but you can really just throw in any leftovers you want. Each slice of this delicious egg bake has 11 g of protein for a little over 100 calories, and is quick to throw together. Just combine cooked vegetables, eggs, and spices, and bake. Let rest, then slice!
Time
Prep Time:
10 minutes

Rest Time:
15 minutes

Cook Time:
45 minutes

Total Time:
1 hours 10 minutes
Cost
Total Cost:

Cost per Serving:
$0.84
Ingredients
Serving(s)
Veggies
  • 1 lb Frozen spinach, thawed
  • 2 medium Onion
  • 1 tsp Extra virgin olive oil
Spices
  • 1/2 cup + 2 tbsp Salsa
  • 1/4 cup Hot sauce
  • 1/4 cup Minced garlic
  • 1 tbsp Garlic powder
  • 1 tbsp Onion powder
  • 1 tbsp Chili powder
  • 1 tbsp Paprika
  • 1 tsp Black pepper, ground
Eggs
  • 6 large Egg
  • 1 cup Nonfat cottage cheese
Instructions
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  1. Preheat your oven to 375F, and dice 2 onions. Add onions and spinach to a 10" cast iron pan over medium high heat with olive oil
  2. Cover with foil, and cook until the water from the spinach has evaporated and the onions are translucent. Mix in the salsa, hot sauce, minced garlic, and dried spices (garlic powder, onion powder, chili powder, paprika, and black pepper). Remove from the heat
    1. Meanwhile, crack your eggs into a medium bowl, and add the cottage cheese. Whisk together until combined
    1. Pour in the egg mixture, and mix with a silicone spatula until the eggs and veggies are fully combined. This will take a few minutes of gentle mixing
    1. Bake in the oven for about 30 minutes. The frittata should be set in the center and golden around the edges (at least 160F). Optionally, broil the frittata for about 2 minutes to brown the top
    1. Let the frittata rest for at least 15 minutes before slicing
    Nutrition Facts
    ------------------------------------------
    Serving Size: 1 slice
    Calories: 137
    ------------------------------------------
    Total Fat: 5.2g (7% 7 % of Daily Value (78 g) )
    Saturated Fat: 1.4g (7% 7 % of Daily Value (20 g) )
    Polyunsaturated Fat: 1.0g
    Monounsaturated Fat: 1.9g
    Cholesterol: 157mg (52% 52 % of Daily Value (300 mg) )
    Sodium: 508mg (22% 22 % of Daily Value (2300 mg) )
    Total Carbohydrate: 12.9g (5% 5 % of Daily Value (275 g) )
    Fiber: 3.2g (11% 11 % of Daily Value (28 g) )
    Net Carbs: 9.7g
    Total Sugar: 3.0g
    Protein: 10.9g (22% 22 % of Daily Value (50 g) )
    ------------------------------------------
    Vitamin B12: 0.51mcg (21% 21 % of Daily Value (2.4 mcg) )
    Vitamin D: 0.93mcg (5% 5 % of Daily Value (20 mcg) )
    ------------------------------------------
    Calcium: 143mg (11% 11 % of Daily Value (1300 mg) )
    Iron: 2.69mg (15% 15 % of Daily Value (18 mg) )
    Magnesium: 60mg (14% 14 % of Daily Value (420 mg) )
    Potassium: 420mg (9% 9 % of Daily Value (4700 mg) )
    ------------------------------------------
    Caffeine: 0.0mg (0% 0 % of Cup of Coffee (95 mg) )
    ------------------------------------------
    Glycemic Index
    :
    29.3

    Glycemic Load
    :
    3.9

    ------------------------------------------
    Nutrition Score
    :
    8.0

    ------------------------------------------
    Sources of Inspiration
    https://www.acouplecooks.com/crustless-quiche-spinach/
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