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Spinach & Goat Cheese Frittata

Eggs are SO underrated - don’t you think?

With so many inventive ways to prepare eggs, you can never really go wrong. Especially ones you bake in the oven with creamy goat cheese, spinach, fresh cherry tomatoes & savoury caramelized onions. Mmm....

This Spinach & Goat Cheese Frittata is such a simple recipe that you can whip up in a flash. It’s high in protein, low in carbs and is so flavourful you’ll be shocked at how low in calories each serving is. You might even opt for two servings! (I know I did…)

The only real hard part is waiting for this bad boy to bake in the oven. The intense, flavourful smells of the eggs, goat cheese and caramelized onions all simmering together will make your entire home smell pretty damn incredible. You’ll be waiting to sink your teeth into a slice the moment you put it in the oven.

Recipe available below!


  • PAM Coconut Oil Non-stick Spray

  • 1.20 Medium Onion (148 grams), Onion

  • 3 large, Egg

  • 5 cup, Spinach - Raw

  • 3.50 ounce, Semi-soft Goat Cheese

  • 0.33 cup, Almond Milk - Vanilla - Unsweetened

  • 1 tsp(s), Salt

  • 1 tbsp, Spices, pepper, black

  • 1.50 cup (63g), Liquid Egg Whites

  • 1 cup, Grape Tomatoes


  1. Preheat oven to 350 degrees F

  2. Heat a nonstick or regular frying pan on stovetop, set to around medium heat

  3. Spray some coconut oil cooking spray onto skillet and sauté spinach until soft, then set aside in a separate bowl

  4. In the same skillet, sauté onions until caramelized and set aside in another bowl

  5. Spray a round baking dish (about 8 or 9’ in diameter) with cooking spray

  6. Layer cooked spinach, caramelized onions and ½ of crumbled goat cheese in baking dish

  7. In a medium mixing bowl, whisk together eggs, liquid egg whites, almond milk, salt & pepper until combined

  8. Carefully pour mixture into baking dish, overtop of cooked veggies

  9. Place cherry tomatoes and remaining crumbled goat cheese overtop

  10. Bake in oven for 40-45 minutes

  11. Allow to cool before serving


Serves 6, calories per serving 169

PS - If you’d like to download a FREE printable Weekly Grocery List that will help you stick to your nutrition goals while still being able to enjoy the foods you love most, you can do so HERE!

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