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Day 7 Breakfast: Ham & Spinach Frittata + Parmesan Cheese

Prep Time:

5 Minutes

Cook Time:

12-15 Minutes

Serves:

1

Level:

Beginner

About the Recipe

A fluffy, protein-packed frittata filled with sautéed spinach, savory diced ham, and creamy Parmesan cheese. This easy, one-pan breakfast is a perfect way to fuel the family for the day ahead.

Ingredients

Frittata:

  • 3 large eggs (pasture-raised preferred)

  • ¼ cup diced ham (sugar-free, nitrate-free preferred)

  • ¼ cup fresh spinach, chopped

  • 2 tablespoons grated Parmesan cheese

  • 1 tablespoon butter (for cooking)

  • ¼ teaspoon sea salt

  • ¼ teaspoon freshly ground black pepper (optional)

  • ¼ teaspoon garlic powder (optional for added flavor)

Preparation

Prepare the Ingredients:

  1. Chop the Spinach and Ham:

    • Rinse and chop the fresh spinach.

    • Dice the ham into small bite-sized pieces.

  2. Whisk the Eggs:

    • Crack the eggs into a bowl.

    • Add sea salt, black pepper, and garlic powder (if using).

    • Whisk until smooth and slightly frothy.


Cook the Frittata:

  1. Preheat the Skillet:

    • Heat a non-stick or cast-iron skillet over medium heat.

    • Add 1 tablespoon of butter and let it melt, coating the skillet evenly.

  2. Sauté the Ham and Spinach:

    • Add the diced ham to the skillet and cook for 2-3 minutes until lightly browned.

    • Add the chopped spinach and sauté for another 1-2 minutes until wilted.

  3. Add the Eggs:

    • Pour the whisked eggs over the ham and spinach mixture.

    • Gently tilt the pan to ensure the eggs spread evenly.

  4. Add the Parmesan:

    • Sprinkle the grated Parmesan cheese evenly over the eggs.

  5. Cook Until Set:

    • Cook over medium-low heat for 5-7 minutes until the edges start to set but the center is still slightly soft.

  6. Finish Under the Broiler (Optional):

    • For a golden, crispy top, place the skillet under the broiler for 2-3 minutes until the top is set and lightly browned.

    • Watch carefully to avoid burning.


Assemble and Serve:

  1. Slice and Plate:

    • Remove the frittata from the skillet and slice into wedges.

    • Transfer to a plate and serve immediately.

  2. Optional Garnish:

    • Garnish with fresh parsley, chives, or a sprinkle of extra Parmesan for added flavor.


Ways to Get Kids Involved:

  • Crack and Whisk the Eggs: Let younger kids practice cracking and whisking the eggs.

  • Add the Cheese: Allow them to sprinkle the Parmesan over the eggs before cooking.

  • Stir the Spinach and Ham: Supervised kids can stir the ham and spinach in the skillet.

  • Help with Toppings: Let them garnish the finished frittata with their favorite herbs.

  • Name the Dish: Encourage them to name their breakfast something fun like “Super Spinach Surprise” or “Ham and Cheese Heaven.”


Quick and Simple Flavor Boost Options (Optional):

  • Add Fresh Herbs: Sprinkle chopped fresh basil, thyme, or parsley over the frittata before serving.

  • Creamy Avocado Slices: Serve with sliced avocado on the side for added creaminess.

  • Hot Sauce Drizzle: Add a splash of sugar-free hot sauce for a little heat.

  • Mushroom and Onion Upgrade: Sauté diced mushrooms and onions along with the spinach for extra flavor.

  • Sun-Dried Tomato Kick: Add a few chopped sun-dried tomatoes for a tangy twist.

  • Crumbled Bacon Topper: Add crumbled bacon on top for an extra layer of smokiness and crunch.


Recipes Created by BloodSugarChef.com

Meal Plan by American Diabetes Society

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