Spinach, tomato and cottage cheese frittata
45 min · 30 g protein · 283 cals / serving
A thick, golden skillet frittata with a custardy, creamy texture from cottage cheese, half blended into the eggs and half dotted through in soft pockets, with sautéed courgette and red onion, wilted spinach, blistered cherry tomatoes, a little salty feta and torn basil. Good warm or cold, so it covers four breakfasts.
Ingredients
- 1 1/2 tsp olive oil
- 1 small red onion, thinly sliced
- 1 medium zucchini, halved and thinly sliced
- 4 big handfuls baby spinach
- 6 large eggs
- 3/4 cup liquid egg white, from a carton
- 1 1/4 cups cottage cheese (1%), low-fat, for blending
- 1/2 tsp salt
- 1/4 tsp black pepper
- 1/2 cup cottage cheese (1%), low-fat, for dotting
- 1 2/3 cups grape tomatoes, halved
- 1/4 cup crumbled feta cheese
To serve
- a small handful fresh basil, torn
Steps
- Heat the oven to 375°F. Warm the oil in a 10 inch ovenproof nonstick skillet over medium-high heat. Cook the onion and courgette for 5–6 minutes, until softened and browned in places, then add the spinach and stir for a minute until wilted and any liquid has cooked off.
- Blend the eggs and egg whites with the first portion of cottage cheese, the salt and pepper until smooth and frothy. Blending some of the cottage cheese is what makes the frittata custardy rather than rubbery.
- Spread the vegetables evenly, pour in the egg mixture and turn the heat to medium-low. Dot the remaining cottage cheese over the top in spoonfuls, scatter over the tomatoes cut side up and the feta, and cook without stirring for 3–4 minutes, until the edges begin to set.
- Move the pan to the oven and bake 20–25 minutes (15–18 in a wider 28 cm / 11-inch pan, where the frittata is thinner), until puffed, golden at the edges and just set in the middle (160°F). Rest 5 minutes, loosen with a spatula, slide onto a board, scatter with basil and cut into wedges.
Good to know
Why is my frittata watery?
Usually wet vegetables. Cook the courgette and spinach until the pan is dry before adding the eggs, and lay the tomatoes cut side up so their juice stays put.
Make it ahead?
It keeps 4 days in the fridge and is very good cold or at room temperature, in a lunchbox or tucked into a wrap. Reheat a wedge for 45 seconds in the microwave.
Vegetarian cheese?
Many fetas use animal rennet; choose one made with microbial rennet, or swap in a vegetarian hard cheese.
Per
- Calories
- 83
- Protein
- (44%)
- 9 g
- Fat
- (40%)
- 4 g
- Carbohydrates
- (16%)
- 4 g
- of which sugar
- 2 g
- Fiber
- 1 g
- Sodium
- 286 mg
More breakfast
Computed from the ingredients with our published formula, not yet kitchen-tested. General guidance, not medical advice. Talk to your prescriber. How
As written, 1131 kcal goes into the pot and 1576 g of ingredients comes out as about 1360 g of food: 83 kcal per 100 g. Cooking moves water and energy density is the score's biggest lever, so the dish is scored as cooked, not as an average of its parts. Every ingredient links to its food page, with the same data and score. The label's percentages are each macronutrient's share of the calories. The full formula.