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Day 5 Breakfast: Egg Frittata + Leftover Spinach & Ground Beef

Prep Time:

5 minutes

Cook Time:

10-12 minutes

Serves:

1

Level:

Beginner

About the Recipe

A hearty, protein-packed frittata made with leftover sautéed spinach and ground beef. This easy-to-make dish is a perfect way to repurpose leftovers while staying low-carb and full of healthy fats.

Ingredients

Frittata:

  • 3 large eggs (any grade, store-brand for affordability)

  • ¼ cup cooked ground beef (leftover or freshly cooked)

  • ¼ cup leftover sautéed spinach (or fresh spinach if available)

  • 1 tablespoon butter (for cooking)

  • Pinch of sea salt

  • Pinch of freshly ground black pepper

Preparation

Prepare Ingredients:

  1. Preheat Skillet: Heat a non-stick skillet over medium heat. Add 1 tablespoon of butter and allow it to melt.

  2. Reheat Ground Beef & Spinach:

    • If using leftover ground beef and spinach, add them to the skillet and sauté for 1-2 minutes to warm through.

    • If cooking ground beef fresh, brown ¼ cup of ground beef in the skillet, season lightly with salt and pepper, and drain excess grease.


Cook the Frittata:

  1. Whisk the Eggs: Crack the eggs into a bowl. Add a pinch of sea salt and black pepper. Whisk until smooth and combined.

  2. Add Eggs to Skillet: Pour the egg mixture over the warmed beef and spinach in the skillet. Tilt the pan slightly to spread the eggs evenly.

  3. Cook Until Set:

    • Let the eggs cook undisturbed for 2-3 minutes until the edges start to set.

    • Use a spatula to gently lift the edges and allow any uncooked egg to flow underneath.

  4. Finish Cooking:

    • Cover the skillet with a lid and cook for another 3-4 minutes until the top is set, or transfer the skillet to the oven under the broiler for 1-2 minutes to finish cooking the top.


Assemble & Serve:

  1. Slice & Plate: Slide the frittata onto a plate and slice it into wedges if desired.

  2. Optional Garnish: Add a sprinkle of grated Parmesan or fresh herbs for extra flavor.


Ways to Make it Budget Friendly:

  • Use Leftover Ground Beef: Incorporate leftover ground beef from previous meals to minimize waste and save time.

  • Stretch with Extra Veggies: Add any leftover sautéed vegetables, such as zucchini or mushrooms, to bulk up the frittata without adding extra protein cost.

  • Use Frozen Spinach: If fresh spinach isn’t available, thaw and drain frozen spinach to use in the frittata.

  • Cook Extra for Meal Prep: Double the recipe and refrigerate leftovers for an easy reheatable breakfast the next day.

  • Buy Eggs in Large Packs: Purchase large packs of eggs to reduce cost per egg and keep them on hand for multiple meals.

  • Add Ground Pork for Variety: Ground pork is often cheaper than beef and adds extra moisture and flavor to the frittata.


Simple Flavor Boost Options (Optional):

  • Cheddar or Parmesan Topping: Sprinkle grated cheddar or Parmesan cheese on top before broiling for a golden, melty finish.

  • Smoked Paprika & Chili Flakes: Add a sprinkle of smoked paprika and chili flakes for warmth and a touch of heat.

  • Garlic & Herb Mix: Stir a pinch of garlic powder and dried Italian herbs into the eggs for extra aroma.

  • Dijon Mustard Drizzle: Add a small dollop of Dijon mustard on the side for a tangy contrast.

  • Hot Sauce Kick: Drizzle sugar-free hot sauce over the frittata for added heat and depth.

  • Avocado Slices on the Side: Serve with sliced avocado for added creaminess and healthy fats.


Recipes Created by BloodSugarChef.com

Meal Plan by American Diabetes Society

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