This spinach and goat’s cheese frittata is a stunning, one-pan meal loaded with leafy greens, fresh herbs and creamy, salty goat’s cheese. And yes, this frittata can easily be enjoyed for breakfast, lunch, or dinner!
Eggs and fertility
Eggs are a rich source of complete protein, healthy fats and cholesterol. Egg yolks contain an abundance of important fertility nutrients and are the richest source of choline for many people (the other richest source is liver, which not many people will eat, or enjoy!). If you’re not sensitive to eggs, then aim to include two-three in your fertility diet everyday. This spinach and goat’s cheese frittata offers a super easy way to include eggs in your fertility diet.
Spinach and goat’s cheese frittata ingredients
- Eggs: Use free-range if possible and use large eggs.
- Milk: Use a milk of your choice. If you’re using cow’s milk opt for full fat organic. If you’re using a plant milk remember to look for a brand with minimal ingredients (ideally just two – the nut/grain and water!), avoiding sunflower oil, emulsifiers and sweeteners.
- Baby leaf spinach: Spinach, as a leafy green vegetable is especially beneficial for fertility because it’s crammed with essential nutrients such as calcium, folate, iron and vitamin K1, as well as fibre. It also contain carotenoids, which are particularly concentrated in the ovaries where they protect your egg cells against oxidative stress.
- Herbs: I’ve used parsley and chives but feel free to switch them out for your favourites. Don’t skip using herbs in your cooking because they are both your nutrient and flavour allies. Not only do they make food taste great, fresh herbs also contain some of the highest concentrations of beneficial phytochemicals of any plant food!
- Seasoning: Like most of my recipes I’ve used sea salt and cracked black pepper. Salt helps to enhance the flavours of the other ingredients and cracked black pepper is more flavourful than finely ground.
- Olive oil: For sautéing, I like to use Erbology extra virgin olive oil which is a high-quality oil.
- Onion: This aromatic vegetable adds tons of flavour.
- Soft white goat’s cheese: This is optional but adds delicious, salty creaminess to this frittata. Leave out if you’re dairy-free, or replace with a good quality dairy-free alternative (check the labels and look for minimal ingredients).
How to make spinach and goat’s cheese frittata
Another super-simple recipe from The Fertility Kitchen that’s bursting with flavour and can be ready-to-eat in under half an hour. Before you get started, preheat the oven to 180°C (350°F), then follow these three simple steps:
- Whisk: Place the eggs, milk, spinach, parsley, chives, salt and pepper in a large bowl and whisk to combine.
- Pan-fry: Heat the oil in a medium heavy-based ovenproof frying pan over a medium-high heat. Add the onion and cook for 5 minutes or until soft. Pour the egg mixture into the pan, add the goat’s cheese (if using), stir to combine and cook for 2-3 minutes, or until the base is just set.
- Bake: Place the pan in the oven and cook for 12-15 minutes, or until golden and just set.
That’s it! Leave the frittata to cool slightly in the pan, then use a spatula to loosen the edges. Lift the frittata out of the pan and cut into triangles to serve. I love to drizzle this frittata with creamy chive dressing.
More egg-based recipes to try
- Green goddess omelette
- Breakfast egg muffins
- Traditional shakshuka
- Courgette fritters
- Spring vegetable shakshuka
- Sweet breakfast omelette
I hope you enjoy this spinach and goat’s cheese frittata recipe. If you make it, let me know how it turned out. I’d love to hear what you think in the comments below, or post in The Fertility Kitchen Community.
Spinach and goat’s cheese frittata
- 6 large free-range eggs
- 60 ml milk of your choice
- 2 handfuls baby leaf spinach
- 1 tbsp finely chopped fresh parsley
- 1 tbsp finely chopped fresh chives
- ½ tsp sea salt
- ¼ tsp cracked black pepper
- 2 tsp olive oil
- 1 small onion thinly sliced
- 50 g soft white goat's cheese (optional) roughly chopped
- Roasted vine tomatoes
- Rocket (arugula) leaves
- Creamy chive dressing
- Preheat the oven to 180°C (350°F). Place the eggs, milk, spinach, parsley, chives, salt and pepper in a large bowl and whisk to combine.
- Heat the oil in a medium heavy-based ovenproof frying pan over a medium-high heat. Add the onion and cook for 5 minutes or until soft. Pour the egg mixture into the pan, add the goat's cheese (if using), stir to combine and cook for 2-3 minutes, or until the base is just set.
- Place the pan in the oven and cook for 12-15 minutes, or until golden and just set. Leave the frittata to cool slightly in the pan, then use a spatula to loosen the edges. Lift the frittata out of the pan and cut into triangles.