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Day 6 Breakfast: 3 Egg Frittata Spinach, Sun-Dried Tomatoes + Goat Cheese

Prep Time:

5 minutes

Cook Time:

12-15 minutes

Serves:

1

Level:

Beginner

About the Recipe

A light and fluffy frittata loaded with tender spinach, tangy sun-dried tomatoes, and creamy goat cheese. This nutrient-rich breakfast is packed with protein, healthy fats, and vibrant flavors to keep you satisfied.

Ingredients

Frittata Base:

  • 3 large eggs (organic, pasture-raised preferred)

  • 1 tablespoon heavy cream (optional for extra fluffiness)

  • 1 tablespoon butter or olive oil (for greasing the pan)

  • Sea salt and freshly ground black pepper, to taste


Filling:

  • 1 cup fresh spinach, washed and chopped

  • 2 tablespoons sun-dried tomatoes, chopped (oil-packed, drained, and patted dry)

  • 2 tablespoons goat cheese, crumbled (soft or semi-soft)

Preparation

Prepare the Filling:

  1. Sauté Spinach: Heat a skillet over medium heat. Add 1 teaspoon of butter or olive oil. Add spinach and cook for 1-2 minutes until wilted. Remove from heat and set aside.

  2. Chop Sun-Dried Tomatoes: If using oil-packed sun-dried tomatoes, drain and pat them dry with a paper towel. Chop into small pieces.


Make the Frittata:

  1. Preheat Oven: Preheat oven to 375°F (190°C).

  2. Whisk Eggs: In a bowl, whisk eggs with heavy cream (if using), sea salt, and pepper until well combined.

  3. Grease Pan: Grease an oven-safe skillet or cast-iron pan with butter or olive oil.

  4. Add Egg Mixture: Pour the egg mixture into the skillet. Gently stir in the sautéed spinach and chopped sun-dried tomatoes to distribute evenly.

  5. Add Goat Cheese: Sprinkle crumbled goat cheese evenly over the top.

  6. Bake the Frittata: Transfer the skillet to the oven and bake for 10-12 minutes until the eggs are set and the top is slightly golden.

  7. Cool & Serve: Allow the frittata to cool for 1-2 minutes before slicing. Serve warm.


Tips to Make it Even Easier:

  • Use Pre-Washed Spinach: Save time by using pre-washed, ready-to-cook spinach.

  • Batch Prep Sun-Dried Tomatoes: Chop sun-dried tomatoes ahead of time and store in an airtight container for quick use.

  • Make It in Advance: Bake the frittata the night before, store in the fridge, and reheat for a quick, grab-and-go breakfast.


Quick & Simple Flavor Boost Options (Optional):

  • Pesto Drizzle (Nut-Free):Drizzle with a sugar-free, nut-free basil pesto before serving for extra herbaceous flavor.

  • Chili Flakes & Paprika: Add a pinch of red pepper flakes and a sprinkle of smoked paprika for a hint of spice.

  • Fresh Basil & Parmesan Finish: Garnish with fresh basil and grated Parmesan for added brightness and umami.

  • Lemon Zest & Dill Twist: Add a sprinkle of lemon zest and fresh dill to brighten the dish.

  • Truffle Oil Drizzle: Lightly drizzle with truffle oil after baking for an earthy, gourmet finish.

  • Creamy Garlic Sauce: Mix Greek yogurt with minced garlic and lemon juice for a tangy dipping sauce.


Recipes Created by BloodSugarChef.com

Meal Plan by American Diabetes Society

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