Tomato and Spinach Frittata
A Tomato and Spinach Frittata is a savory Italian egg-based dish, similar to an open-faced omelet or crustless quiche. It's typically made by slowly cooking beaten eggs with fresh tomatoes, spinach, onions, and herbs like basil, often finished under a broiler to set the top. This versatile dish is a staple in Italian home cooking and is popular worldwide for breakfast, brunch, or a light dinner.
🍽️ Nutrition at a glance
This dish is high in protein from the eggs and provides healthy fats, while being relatively low in carbohydrates. It's an excellent source of vitamins A, C, and K from the spinach and tomatoes, along with iron and potassium, with a typical serving containing roughly 180-250 calories.
Nutrition breakdown
| Calories | 180 kcal |
| Protein | 12 g |
| Carbs | 6 g |
| Fat | 12 g |
| Fiber | 2 g |
| Sugar | 3 g |
| Sodium | 320 mg |
| Vitamin A | 250 mcg RAE |
| Vitamin C | 15 mg |
| Vitamin K | 120 mcg |
| Folate | 100 mcg DFE |
| Calcium | 150 mg |
| Iron | 2.5 mg |
| Potassium | 350 mg |
| Selenium | 15 mcg |
Per 1 slice (150 g) · estimated, varies by recipe
💡 What's interesting
Culturally, the frittata represents the Italian philosophy of 'cucina povera' or 'poor cooking,' transforming simple, affordable ingredients into a satisfying meal. Nutritionally, the combination of eggs with spinach and tomatoes creates a nutrient-dense dish where the fat from the eggs helps the body absorb the fat-soluble vitamins from the vegetables.
