Tomato, spinach and red onion frittata


This vegetarian one pan dish is brimming with potatoes, onions and cheese.
– Serves: 4
– Preparation time: 15 Minutes
– Cooking time: 35 Minutes
– Nutrition per serving: 559 cals, 35.5g fat, of which 12.9g saturated fat, 11.8g added sugar, 1.1g salt



  • 1kg basics salad potatoes
  • 2 tablespoons olive oil
  • 2 red onions, peeled and chopped
  • 1 garlic clove, peeled and sliced
  • 9 family free-range eggs, beaten
  • 135g British mild Cheddar, finely grated
  • 500g frozen chopped spinach, defrosted in microwave and squeezed dry
  • 1⁄2 x 450g pack basics tomatoes, sliced
  • 1⁄2 x 1kg pack frozen broccoli florets
  • 350g basics courgettes, cubed



  1. Boil the potatoes for 10 minutes, until tender, then drain and slice thickly.
  2. Meanwhile, heat 1 tablespoon oil in a 23cm frying pan over a medium heat. Add the onions and cook for 5–10 minutes, until soft, adding the garlic for the last minute. In a large bowl, lightly whisk the eggs with half the cheese. Add the onion, garlic, potato and spinach, and stir gently to coat all the vegetables.
  3. Heat the remaining 1 tablespoon oil in the frying pan. Pour in the tortilla mixture and top with the tomatoes. Sprinkle over the remaining 67.5g cheese and cook over a low heat for 12 minutes, until the bottom has set.
  4. Meanwhile, boil the broccoli and courgettes for 3–4 minutes, then drain. Preheat the grill to hot.
  5. Place the frittata pan under the grill for 5 minutes, until the egg is cooked through. Cut into 4 and serve with the broccoli and courgettes.

About FitFreek202

Hi, thanks for stopping by at my website. This is my journey to achieve 202 pounds of lean body mass and 15% Body Fat. Let me explain. Weighing yourself with traditional scales is very important, but you also need to measure your body fat as well. You could go to the gym and weigh yourself before and after a long run. The second weigh in, you may well have lost two pounds – that is water from sweat, not body fat. So, my goal is to be 202 pounds LBM and 36 pounds of fat – a total of 238 pounds. When i’m there, my goal is to be 202 pounds LBM and 22 pounds of fat – a total of 224 pounds. This blog will chart my progress.

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