Spinach & Cheese Frittata (Anti-Inflammatory Recipe..
Description
This Spinach & Cheese Frittata is a nutrient-dense, anti-inflammatory breakfast packed with leafy greens, high-quality protein, and healthy fats. Made with fresh spinach, omega-3 rich eggs, extra virgin olive oil, and antioxidant-loaded herbs, this gluten-free, low-carb recipe supports gut health, heart health, and weight management.
Perfect for meal prep, clean eating, Mediterranean diet plans, or anti-inflammatory meal planning.
🛒 Ingredients (Serves 6–8)
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8 large pasture-raised eggs (rich in omega-3s)
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1 cup fresh spinach (chopped)
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½ cup crumbled feta cheese (or goat cheese)
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½ cup shredded mozzarella (optional for creaminess)
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¼ cup unsweetened almond milk (or organic whole milk)
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1 small onion (finely diced)
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2 cloves garlic (minced)
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1 tbsp extra virgin olive oil (anti-inflammatory fat)
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½ tsp turmeric powder (powerful anti-inflammatory spice)
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½ tsp dried oregano or thyme
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Sea salt & black pepper (to taste)
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Optional: ¼ tsp red chili flakes (metabolism boost)
👩🍳 Instructions
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Preheat oven to 375°F (190°C). Lightly grease a baking dish or cast-iron skillet.
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Sauté aromatics: Heat olive oil over medium heat. Add onion and garlic, cook 2–3 minutes until soft.
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Add spinach: Cook until wilted (about 1–2 minutes). Remove from heat.
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Whisk eggs: In a large bowl, whisk eggs, almond milk, turmeric, oregano, salt, and pepper.
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Combine: Stir in cooked vegetables and cheeses.
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Bake: Pour mixture into prepared dish. Bake 25–30 minutes until center is set.
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Rest & slice: Let cool 5–10 minutes before slicing.
🍽 Serving Suggestions
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Serve with avocado slices for extra healthy fats.
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Pair with a Mediterranean salad (cucumber, olive oil, lemon).
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Add fermented veggies (like sauerkraut) for gut health support.
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Enjoy as a high-protein breakfast, anti-inflammatory lunch, or light dinner.
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Great for meal prep – refrigerates up to 4 days.
🔄 Healthy Variations
🥑 Dairy-Free Option
Use dairy-free cheese or skip cheese and add nutritional yeast.
🐟 Omega-3 Boost
Add wild-caught salmon for extra anti-inflammatory benefits.
🥦 Low-Carb / Keto Version
Add mushrooms, zucchini, or broccoli. Reduce onions slightly.
🌱 Vegan Alternative
Replace eggs with chickpea flour batter (besan + water + turmeric).
🌶 Metabolism Boost
Add cayenne pepper or fresh chili.
🧠 Why This Recipe Is Anti-Inflammatory
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Spinach → rich in antioxidants & vitamin K
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Turmeric → contains curcumin (natural inflammation fighter)
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Olive oil → heart-healthy monounsaturated fats
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Eggs → high-quality protein for metabolic health
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Garlic → immune-boosting compounds
Supports:
✔ Weight loss diets
✔ Blood sugar balance
✔ Hormone health
✔ Clean eating lifestyle
✔ Anti-inflammatory meal plans
📊 Nutrition (Per Serving – Approximate)
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Calories: 220
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Protein: 14g
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Healthy Fats: 17g
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Carbohydrates: 4g
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Fiber: 1g
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Sugar: 2g
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Gluten: 0g
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Net Carbs: 3g
High in: Vitamin A, Vitamin K, Calcium, Iron, Choline
❓ Related Questions People Ask
1. Is frittata good for weight loss?
Yes! It’s high-protein, low-carb, and keeps you full longer.
2. Can I freeze spinach frittata?
Yes. Slice and freeze individually up to 2 months.
3. What’s the difference between frittata and quiche?
Frittata has no crust and less dairy, making it lower in carbs.
4. Is this keto-friendly?
Yes, it fits perfectly into ketogenic and low-carb diets.
5. Can I make it ahead for meal prep?
Absolutely. Store in airtight container in refrigerator.
💡 Pro Tips for Best Results
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Use a cast-iron skillet for even baking.
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Don’t overbake — it should be just set in the center.
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Add fresh herbs after baking for brighter flavor.
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Let it rest before slicing to maintain structure.
🌟 Final Thoughts
This Spinach & Cheese Anti-Inflammatory Frittata is more than just a healthy breakfast recipe — it’s a nutrient-packed functional food designed to support longevity, gut health, and metabolic balance.
