Low Carb High Protein Spinach Frittata {Dairy & Gluten Free}

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This 12 minute, dairy free, gluten free high protein spinach frittata is a great way to start the day. With eggs, egg whites, spinach, tomatoes, and onion, you’ll have all the ingredients to make this filling breakfast at home.

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You all know I eat eggs for breakfast every day. It’s been the best change I’ve made in the last 3 years that I believe has had a positive impact on my appetite. (meaning, I’m not pouring bowl after bowl after bowl of cereal any more.)

high protein spinach frittata

So, in my quest to make eggs in different ways, I’ve been surprised at how quickly I can make a Frittata! From start to finish, this only took me 12 minutes. Give it a try!

For this spinach frittata, the steps are pretty basic (there’s also a quick video in the recipe card)

  • Cook onion and tomatoes in a cast iron skillet
  • Add the spinach and cook till wilted.
  • Top with eggs and cook until eggs are mostly set.
  • Garnish with extra tomato slices.
  • Transfer to an oven heated on high broil.
  • Bake the rest of the way till eggs are cooked through (should only need about 3 minutes in the oven.
  • Slice and eat!
spinach frittata in cast iron skillet

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High Protein, Low Carb Spinach Frittata

This 12 minute, dairy free, gluten free high protein frittata is a great way to start the day. With eggs, egg whites, spinach, tomatoes, and onion, you'll have all the ingredients to make this filling breakfast at home.
5 from 33 votes
Print Pin Rate
Course: Breakfast
Cuisine: American, Italian
Diet: Diabetic, Gluten Free, Low Calorie, Low Fat, Low Lactose
Keyword: Spinach Frittata
Prep Time: 2 minutes
Cook Time: 10 minutes
Total Time: 12 minutes
Servings: 1 Frittata
Calories: 352cal
Author: Amy Roskelley

Equipment

  • 8" Cast Iron Skillet

Ingredients

  • 3 large eggs
  • 1/2 cup egg whites
  • 1/2 medium onion
  • 1 large tomatoe
  • 2 cups baby spinach
  • 1/4 tsp salt

Instructions

  • Set broil on oven to High.
  • Generously coat an 8 inch cast iron skillet with cooking spray or oil. Cook onion and the diced half of the tomato for 3-4 minutes, or until soft.
  • Add more cooking spray. Add the spinach and cook 2-3 minutes until wilted. 
  • Whisk the egg and egg whites in a bowl, and pour over the veggies.
  • Without stirring, let the eggs cook on the stove top until it is almost set (the bottom is cooked an almost cooked through to the top, with the top being still a bit wet. 3-4 minutes.
  • Top with sliced tomatoes. Put in oven on high broil for 2-3 minutes, or until top gets golden brown and cooked.
  • Remove from oven and slice into 4 pieces (quarters), and enjoy!

Video

Nutrition

Serving: 18″ frittata | Calories: 352cal | Carbohydrates: 17g | Protein: 36g | Fat: 15g | Saturated Fat: 5g | Polyunsaturated Fat: 3g | Sodium: 1070mg | Potassium: 1283mg | Fiber: 5g | Sugar: 9g
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Nutrition Facts
High Protein, Low Carb Spinach Frittata
Serving Size
 
1 8" frittata
Amount per Serving
Calories
352
% Daily Value*
Fat
 
15
g
23
%
Saturated Fat
 
5
g
31
%
Polyunsaturated Fat
 
3
g
Sodium
 
1070
mg
47
%
Potassium
 
1283
mg
37
%
Carbohydrates
 
17
g
6
%
Fiber
 
5
g
21
%
Sugar
 
9
g
10
%
Protein
 
36
g
72
%
* Percent Daily Values are based on a 2000 calorie diet.

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2 Comments

  1. 5 stars
    This high protein low carb spinach frittata looks delicious ! What are alternate skillets we can use to make this ?? Thanks !

    1. Hi Doris!
      You can cook the veggies on the stove top in a skillet, but then I’d transfer the veggies and eggs to any oven safe dish and bake at 350 for 20-25 minutes, or until the eggs are cooked through!

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