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Day 5 Breakfast: Spinach + Parmesan Frittata

Prep Time:

3 minutes

Cook Time:

10-12 minutes

Serves:

1

Level:

Beginner

About the Recipe

A fluffy, savory frittata loaded with nutrient-dense spinach and sharp Parmesan cheese. Fast and easy to prepare, this dish offers a satisfying breakfast with minimal effort.

Ingredients

  • 3 large eggs (chicken eggs for mild flavor; duck eggs for richer texture)

  • 1 cup fresh spinach, roughly chopped

  • 2 tablespoons freshly grated Parmesan cheese

  • 1 tablespoon butter (grass-fed preferred)

  • Sea salt and freshly ground black pepper, to taste

Preparation

  1. Sauté Spinach: Melt butter in an oven-safe skillet over medium heat. Add spinach and sauté briefly (about 1-2 minutes) until wilted.

    Quick-Cooking Tip: For even faster prep, use baby spinach leaves—no chopping required.

  2. Prepare Eggs: Whisk eggs in a bowl, season lightly with salt and pepper, and pour evenly over wilted spinach in the skillet.

  3. Add Parmesan & Cook: Sprinkle grated Parmesan evenly on top. Cook 2-3 minutes on stovetop until edges begin to set.

  4. Broil to Finish: Transfer skillet to preheated broiler for 3-4 minutes until eggs are puffed, golden, and fully set.


Tips to Make it Even Easier:

  • Pre-Grated Cheese: Keep freshly grated Parmesan cheese in the fridge for quick access and less prep.

  • Make-Ahead Option: Cook frittatas in batches using a muffin tin, store in fridge or freezer, and quickly reheat for instant breakfasts.


Quick & Simple Flavor Boost Options (Optional):

  • Pancetta & Sage Crisps: Crisp diced pancetta with fresh sage leaves; sprinkle atop frittata for savory crunch.

  • Sun-Dried Tomato & Goat Cheese Swirl: Dot the frittata lightly with goat cheese and sugar-free, oil-packed sun-dried tomatoes before broiling.

  • Smoked Salmon & Dill Cream: Serve a small dollop of dill-infused sour cream atop the cooked frittata, then top with smoked salmon slices.

  • Basil Pesto Drizzle (Nut & Seed-Free):Blend basil with garlic-infused olive oil and Parmesan; drizzle lightly over finished frittata.

  • Roasted Garlic & Chili Butter: Melt butter with roasted garlic cloves and red pepper flakes, drizzle generously after cooking for bold flavor.

  • Truffle Butter Finish: Finish hot frittata with a thin pat of truffle butter to melt delicately, adding rich aroma and luxurious taste.


Recipes Created by BloodSugarChef.com

Meal Plan by American Diabetes Society

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