Tomato Spinach Frittata Recipes

Tomato Spinach Frittata Recipes

Tomato spinach frittatas are simple, nutritious, and bursting with flavor. These Italian-style open omelets combine the richness of eggs with the freshness of vegetables and herbs. Whether you're preparing a quick breakfast, a light lunch, or a healthy dinner, frittatas offer a balanced, satisfying option. Below are three delicious tomato spinach frittata recipes: a classic stovetop version, a Mediterranean-style baked frittata, and a dairy-free tomato-spinach frittata muffin—each with a unique twist.

Health Benefits of Tomato and Spinach Frittatas

Before diving into the recipes, it’s worth noting the nutritional power of the main ingredients.

Tomatoes are rich in lycopene, a powerful antioxidant linked to heart health and cancer prevention. They're also high in vitamin C, potassium, folate, and vitamin K.

Spinach provides iron, magnesium, and calcium, along with fiber and vitamins A and C. It's a leafy green known to support eye health and reduce oxidative stress.

Eggs contribute protein, healthy fats, and essential nutrients like vitamin B12, choline, and selenium.

Together, these ingredients make frittatas a nutrient-dense choice, perfect for anyone looking to eat cleaner without sacrificing flavor.

Recipe 1: Classic Tomato Spinach Frittata (Stovetop)

This stovetop version is quick to prepare and deeply flavorful. It’s ideal for brunch or a weeknight dinner.

Servings: 4

Time: 25 minutes

Ingredients:

6 large eggs

1 cup cherry tomatoes, halved

1 cup fresh spinach, chopped

1/4 cup milk (or dairy-free alternative)

1/2 cup shredded mozzarella or feta cheese

1 small onion, finely diced

2 cloves garlic, minced

1 tbsp olive oil

Salt and black pepper to taste

Fresh basil or parsley for garnish (optional)

Instructions:

Prep the Veggies: In a non-stick 10-inch skillet, heat olive oil over medium heat. Add diced onion and sauté for 3–4 minutes until softened. Add garlic and cook another 30 seconds.

Wilt the Spinach: Stir in spinach and cook until wilted, about 1–2 minutes. Add the halved cherry tomatoes and stir to combine. Remove about 1/4 cup of the mixture to use as topping later.

Mix the Eggs: In a bowl, whisk together the eggs, milk, salt, and pepper. Stir in cheese, then pour the mixture into the skillet over the vegetables.

Cook Low and Slow: Let the frittata cook undisturbed on low heat for 7–10 minutes. Once the edges are set and the center is mostly firm, sprinkle the reserved veggie mixture on top.

Finish with a Broiler (optional): If the top needs help setting, place the skillet under a preheated broiler for 1–2 minutes.

Serve: Garnish with fresh herbs and slice into wedges.

Tip: Use a silicone or oven-safe skillet for easier transitioning to the broiler.

Recipe 2: Mediterranean Tomato Spinach Frittata (Baked)

This oven-baked frittata is infused with classic Mediterranean flavors like olives, sun-dried tomatoes, and feta. It's perfect for meal prepping and elegant enough for guests.

Servings: 6

Time: 35 minutes

Ingredients:

8 large eggs

1/2 cup milk or cream

1 cup grape or sun-dried tomatoes, chopped

1 cup spinach, lightly sautéed

1/3 cup crumbled feta cheese

1/4 cup kalamata olives, sliced

1/2 tsp dried oregano

1/2 tsp thyme

1/4 tsp red pepper flakes (optional)

Salt and pepper to taste

Olive oil spray or butter for greasing

Instructions:

Preheat Oven: Set oven to 375°F (190°C). Lightly grease a 9-inch round baking dish or pie pan.

Sauté Spinach: Quickly sauté spinach in a pan with a drizzle of olive oil until wilted. Drain any excess liquid.

Whisk Eggs and Seasonings: In a large mixing bowl, whisk eggs and milk together. Add oregano, thyme, red pepper flakes, salt, and pepper.

Assemble the Frittata: Stir in the spinach, chopped tomatoes, olives, and most of the feta cheese. Pour the mixture into the baking dish. Sprinkle remaining feta on top.

Bake: Place the dish in the oven and bake for 22–25 minutes, or until the center is set and the top is golden.

Cool and Slice: Let rest for 5 minutes before slicing. Serve warm or at room temperature.

Tip: This frittata pairs wonderfully with a side of arugula salad or warm pita bread.

Recipe 3: Dairy-Free Tomato Spinach Frittata Muffins

These mini frittata muffins are portable, meal-prep friendly, and dairy-free—great for those avoiding lactose or following a Whole30 or paleo plan.

Servings: 12 muffins

Time: 30 minutes

Ingredients:

8 large eggs

1/2 cup unsweetened almond or oat milk

1 cup grape tomatoes, quartered

1 cup baby spinach, finely chopped

1/4 cup red bell pepper, diced

1/4 cup red onion, diced

1/4 tsp turmeric (optional, for color and anti-inflammatory boost)

Salt and pepper to taste

Olive oil spray or muffin liners

Instructions:

Preheat Oven: Set oven to 350°F (175°C). Lightly grease a 12-cup muffin tin or use silicone liners.

Prepare Vegetables: Sauté onion and bell pepper for 3–4 minutes until softened. Mix with spinach and tomatoes in a bowl.

Mix Eggs: In a large bowl, whisk together the eggs, almond milk, turmeric, salt, and pepper.

Assemble Muffins: Evenly divide the veggie mix into the muffin cups. Pour the egg mixture over each, filling about 3/4 full.

Bake: Bake for 18–22 minutes or until muffins puff up and are set in the center.

Cool and Store: Allow to cool before removing from tin. Store in the fridge for up to 5 days or freeze for later use.

Tip: These are excellent for on-the-go breakfasts and can be reheated in the microwave in under a minute.

Customizing Your Frittatas

While tomato and spinach are the stars, these recipes are flexible. Here are some substitutions and additions you can try:

Cheese Options: Try goat cheese, cheddar, parmesan, or dairy-free cheese alternatives.

Herbs: Basil, chives, dill, and cilantro all work well.

Protein Additions: Add cooked bacon, sausage, smoked salmon, or chickpeas for a protein boost.

Other Veggies: Mushrooms, zucchini, leeks, or roasted peppers can enhance both flavor and texture.

Serving Suggestions

Frittatas can be served warm or chilled. Pair with:

A light side salad

Roasted sweet potatoes or hash browns

Fresh fruit and whole-grain toast

Salsa or avocado slices

They're perfect for brunch spreads, meal prepping, or even picnic lunches.

Tomato spinach frittatas are proof that healthy eating doesn’t have to be bland or boring. With only a handful of ingredients, you can whip up a dish that’s colorful, flavorful, and packed with nutrients. Whether baked, broiled, or portioned into muffin tins, each version brings something unique to the table. Add these three variations to your rotation, and you’ll never look at eggs the same way again.

Helpful Reading 

Carrot Cake Recipes and Cornbread Recipes 

https://www.amazon.com/Carrot-Cake-Recipes-Cornbread-Breakfast-ebook/dp/B0DJFHM3QQ

Dahlia Microfarming 

https://www.amazon.com/Dahlia-Microfarm-Starting-Profitable-Vegetables-ebook/dp/B0F4XYPR3Z/

3 Sisters Planting and Square Foot Gardening 

https://www.amazon.com/Sisters-Planting-Gardening-Beginners-Planters-ebook/dp/B0F2TQQH1R/

Growing Tomatoes and Making Salsa

https://www.amazon.com/Seed-Salsa-Tomatoes-Nutritious-Recipes-ebook/dp/B0F4PGRYF5/