Recipe description
August 2, 2026
Spinach and tomato frittata
A colorful, protein-rich frittata with vegetables and gentle fiber for everyday balance.
Beginner Friendly
Colorful Plants
Protein Rich
78%
General Gut Health Match
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Overall
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Takes about 2 minutes.
Why this recipe fits you
- Provides fiber and colorful plant variety from spinach, tomatoes, and onion.
- Includes polyphenol-rich tomatoes, spinach, olive oil, and black pepper.
- Balances protein and healthy fats with low-carbohydrate vegetables.
Gut Health Score
How these gut-support scores are calculated
These scores are estimated from the recipe’s ingredients, nutritional profile, and gut-health relevance. They are intended as practical guidance, not as medical advice.
Fiber support
Looks at fiber-rich ingredients such as legumes, vegetables, fruit, whole grains, nuts, and seeds.
Polyphenol support
Reflects ingredients such as berries, herbs, spices, cocoa, olive oil, colorful vegetables, and other plant foods.
Diversity support
Considers the variety of plant-based ingredients used in the recipe.
Inflammation-balance support
Considers the balance between whole-food ingredients, healthy fats, added sugars, refined carbohydrates, and highly processed components.
Fermentation support
Reflects fermented ingredients or ingredients that may support microbial fermentation, such as prebiotic fibers.
Blood-sugar balance support
Considers fiber, protein, fat quality, added sugars, and the type of carbohydrates in the recipe.
Ingredients
Spinach
2
cup
Tomato
2
piece
Egg
4
piece
Onion
1
piece
Oil, olive
2
tablespoon
Salt
0.5
teaspoon
Black pepper
0.25
teaspoon
Instructions
1
Preheat oven to 350°F (175°C).
2
Heat olive oil in an oven-safe skillet over medium heat. Sauté chopped onion until translucent.
3
Add washed spinach and cook until wilted, about 2-3 minutes.
4
Dice tomatoes and add to the skillet, cooking for another 2 minutes.
5
In a bowl, whisk eggs with salt and black pepper. Pour over the vegetables in the skillet.
6
Cook on stovetop for 3-4 minutes until edges begin to set, then transfer skillet to oven.
7
Bake for 12-15 minutes until center is set and top is lightly golden.
8
Let cool slightly, slice, and serve warm.
More Recipes For Your Gut
Nutrition
315 kcal
Calories
15 g
Protein
8 g
Carbohydrates
3 g
Fiber
5 g
Sugar
24 g
Fat
5 g
Saturated fat
1.5 g
Salt
FAQ
How many servings does this spinach and tomato frittata make?
The recipe makes 2 servings.
How long does this frittata take to prepare?
It takes about 30 minutes, including preparation and baking.
What type of skillet should I use?
Use an oven-safe skillet, such as cast iron or a suitable stainless-steel pan.
Can I use frozen spinach?
Yes. Thaw it first and squeeze out excess water before adding it to the skillet.
How do I know when the frittata is done?
It is ready when the center is set and the top is lightly golden. If using a thermometer, the center should reach 71°C.
Can I make this frittata without onion?
Yes. You can omit the onion or replace it with another vegetable, such as bell pepper or mushrooms.
Can I add cheese or herbs?
Yes. A small amount of grated cheese or fresh herbs can be added to taste.
How should I store leftover frittata?
Cool it promptly, cover it, and refrigerate it at 4°C or below. Eat it within 3 days and reheat it thoroughly.
Is this frittata naturally gluten-free?
Yes, the listed ingredients are naturally gluten-free. Check ingredient labels if using packaged additions and avoid cross-contamination.
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