Want to get the most out of your workouts?
A strict diet is 75% of the fight. Bulkbites. PRO Meal Planning for Gym Rats.
Quick Spinach Frittata (Omelet)
10 min
Total
229 Kcal
19 g protein
13 g carbs
12 g fat
Ingredients for
0.1
0.2
0.3
0.4
0.5
0.6
0.7
0.8
0.9
1
1.1
1.2
1.3
1.4
1.5
1.6
1.7
1.8
1.9
2
2.1
2.2
2.3
2.4
2.5
2.6
2.7
2.8
2.9
3
3.1
3.2
3.3
3.4
3.5
3.6
3.7
3.8
3.9
4
4.1
4.2
4.3
4.4
4.5
4.6
4.7
4.8
4.9
5
5.1
5.2
5.3
5.4
5.5
5.6
5.7
5.8
5.9
6
6.1
6.2
6.3
6.4
6.5
6.6
6.7
6.8
6.9
7
7.1
7.2
7.3
7.4
7.5
7.6
7.7
7.8
7.9
8
8.1
8.2
8.3
8.4
8.5
8.6
8.7
8.8
8.9
9
9.1
9.2
9.3
9.4
9.5
9.6
9.7
9.8
9.9
10
10.1
10.2
10.3
10.4
10.5
10.6
10.7
10.8
10.9
11
11.1
11.2
11.3
11.4
11.5
11.6
11.7
11.8
11.9
12
12.1
12.2
12.3
12.4
12.5
12.6
12.7
12.8
12.9
13
13.1
13.2
13.3
13.4
13.5
13.6
13.7
13.8
13.9
14
14.1
14.2
14.3
14.4
14.5
14.6
14.7
14.8
14.9
15
15.1
15.2
15.3
15.4
15.5
15.6
15.7
15.8
15.9
16
16.1
16.2
16.3
16.4
16.5
16.6
16.7
16.8
16.9
17
17.1
17.2
17.3
17.4
17.5
17.6
17.7
17.8
17.9
18
18.1
18.2
18.3
18.4
18.5
18.6
18.7
18.8
18.9
19
19.1
19.2
19.3
19.4
19.5
19.6
19.7
19.8
19.9
20
20.1
20.2
20.3
20.4
20.5
20.6
20.7
20.8
20.9
21
21.1
21.2
21.3
21.4
21.5
21.6
21.7
21.8
21.9
22
22.1
22.2
22.3
22.4
22.5
22.6
22.7
22.8
22.9
23
23.1
23.2
23.3
23.4
23.5
23.6
23.7
23.8
23.9
24
24.1
24.2
24.3
24.4
24.5
24.6
24.7
24.8
24.9
25
25.1
25.2
25.3
25.4
25.5
25.6
25.7
25.8
25.9
26
26.1
26.2
26.3
26.4
26.5
26.6
26.7
26.8
26.9
27
27.1
27.2
27.3
27.4
27.5
27.6
27.7
27.8
27.9
28
28.1
28.2
28.3
28.4
28.5
28.6
28.7
28.8
28.9
29
29.1
29.2
29.3
29.4
29.5
29.6
29.7
29.8
29.9
30
30.1
30.2
30.3
30.4
30.5
30.6
30.7
30.8
30.9
31
31.1
31.2
31.3
31.4
31.5
31.6
31.7
31.8
31.9
32
32.1
32.2
32.3
32.4
32.5
32.6
32.7
32.8
32.9
33
33.1
33.2
33.3
33.4
33.5
33.6
33.7
33.8
33.9
34
34.1
34.2
34.3
34.4
34.5
34.6
34.7
34.8
34.9
35
35.1
35.2
35.3
35.4
35.5
35.6
35.7
35.8
35.9
36
36.1
36.2
36.3
36.4
36.5
36.6
36.7
36.8
36.9
37
37.1
37.2
37.3
37.4
37.5
37.6
37.7
37.8
37.9
38
38.1
38.2
38.3
38.4
38.5
38.6
38.7
38.8
38.9
39
39.1
39.2
39.3
39.4
39.5
39.6
39.7
39.8
39.9
40
40.1
40.2
40.3
40.4
40.5
40.6
40.7
40.8
40.9
41
41.1
41.2
41.3
41.4
41.5
41.6
41.7
41.8
41.9
42
42.1
42.2
42.3
42.4
42.5
42.6
42.7
42.8
42.9
43
43.1
43.2
43.3
43.4
43.5
43.6
43.7
43.8
43.9
44
44.1
44.2
44.3
44.4
44.5
44.6
44.7
44.8
44.9
45
45.1
45.2
45.3
45.4
45.5
45.6
45.7
45.8
45.9
46
46.1
46.2
46.3
46.4
46.5
46.6
46.7
46.8
46.9
47
47.1
47.2
47.3
47.4
47.5
47.6
47.7
47.8
47.9
48
48.1
48.2
48.3
48.4
48.5
48.6
48.7
48.8
48.9
49
49.1
49.2
49.3
49.4
49.5
49.6
49.7
49.8
49.9
serving
30
g
Spinach, raw
1
x cup (30g)
55
g
Egg white beaten
1
x piece (55g)
44
g
Egg, whole, raw, fresh
1
x medium (44g)
110
g
Onions, raw
1
x medium (2-1/2" dia) (110g)
3
g
Garlic, raw
1
x clove (3g)
7
g
Oil, olive, salad or cooking
0.5
x tablespoon (13.5g)
Instructions
Place a heavy bottom pan on medium heat. Pour one tablespoon of olive oil in the pan.
Add onion, garlic and saute for 2-3 minutes until translucent, add chopped spinach and cook for 3-4 minutes on low heat.
When the spinach is cooking, prepare your eggs, in a medium size bowl add egg white, eggs, salt, and black pepper and beat vigorously.
Add the eggs mixture into the pan slowly, give a quick stir with spinach and let it cook on low heat, 2 minutes both sides, or until it turn golden brown from both sides.
Add a pinch of salt and pepper to taste
Serve this Quick spinach Frittata with brown breads to make it a complete meal.