Mediterranean Vegetable Frittata with Spinach, Peppers and Feta
A golden, puffy frittata packed with spinach, red pepper, red onion, sun-dried tomatoes and salty feta, started on the hob and finished in the oven. 17g of protein and just 6g of carbs a slice, ready in 35 minutes.
Breakfast
35
Serves 4
Ingredients
- 8 medium eggs (US large)
- 1 tbsp (15ml) olive oil
- 1 small red onion (about 80g/3oz), thinly sliced
- 1 red pepper (bell pepper, about 150g/5oz), deseeded and diced
- 100g/3½oz baby spinach
- 30g/1oz sun-dried tomatoes in oil, drained and chopped
- 80g/3oz feta, crumbled (choose one made with vegetarian rennet if needed)
- 5g/2 tbsp fresh flat-leaf parsley or basil, chopped
- A pinch of salt and black pepper
Method
- Heat the oven to 200C (180C fan, 400F). You will need an ovenproof non-stick or cast iron frying pan about 24 to 26cm/9 to 10in across.
- Heat the oil in the pan over a medium heat. Add the onion and pepper and cook for 6 to 8 minutes, stirring now and then, until soft. Add the spinach and stir for 1 to 2 minutes until wilted, then stir in the sun-dried tomatoes. Spread the vegetables evenly over the base of the pan.
- Meanwhile, beat the eggs with the herbs, a small pinch of salt (the feta is salty) and plenty of black pepper.
- Pour the eggs over the vegetables and scatter over the feta. Cook without stirring for 3 to 4 minutes, until the edges start to set.
- Transfer the pan to the oven and bake for 12 to 15 minutes, until puffed, golden and set all the way through: the centre should be firm and a knife pushed into the middle should come out clean, with no liquid egg. Use an oven glove, as the handle will be very hot.
- Leave to stand for 5 minutes, then cut into 4 wedges. Serve warm or at room temperature. Leftovers keep, covered, in the fridge for up to 2 days and are good cold in a packed lunch.
Why it works
A slice has about 17g of protein and only 6g of carbohydrate for 267 calories. Most of the protein comes from the eggs and feta, and the vegetables add colour, fibre and vitamins.
Frittata or omelette? An omelette is cooked quickly and folded; a frittata is the Italian open version, cooked slowly and finished in the oven, so it can be sliced like a cake. That makes it ideal for feeding several people or for packed lunches.
Why it is tagged for blood sugar. With very little carbohydrate and plenty of protein, a slice of frittata is a breakfast unlikely to cause a sharp rise in blood sugar. Add a slice of wholegrain toast if you need more energy.
Cook the vegetables first. Spinach and peppers release water as they cook. Softening them before the eggs go in stops the frittata turning soggy.
Traditional feta is usually made with animal rennet, so check the label if you need it to be vegetarian. For other egg breakfasts, try the spinach, feta and red pepper egg muffins or the shakshuka with spinach.
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25
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Mediterranean
vegetarian, gluten-free
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