This frittata is just fantastic! It’s super easy, it’s gluten free, low carb, perfect for meal prep and it’s a fantastic baked good to put in kids lunch boxes.
The versatility of frittata is amazing, you can have them for breakfast, lunch, dinner, you can make them ahead of time and you can add so many different ingredients to them.
How to make this frittata
Before I delve into how to make a great frittata recipe, I’ve got to mention a wonderful post that really helped me to construct my own frittata recipe. I did, of course, add my own ingredients and I changed a few measurements, however, this guide gives a good base recipe you can use if you want to make your own frittata. Big thanks to The Kitchn for making this post, feel free to check it out: https://www.thekitchn.com/how-to-make-a-frittata-cooking-lessons-from-the-kitchn-170717
Now, the last thing we want is for the frittata to stick to the pan. This isn’t to say it won’t work with a stainless steel pan, but you’ll have added extra oil (which will just make the frittata more oily, to be honest) and even then it’s still not guaranteed that it won’t stick, so I highly recommend using a pan with a decent non-stick surface.
Cast iron pans are awesome for this kind of recipe.
However, not everyone has one in there home as they can be a bit of an investment, so just using a non-stick frying pan is another great option. Just remember, the pan will be going in the oven, so you need to find a non-stick pan that has an ovenproof handle.
Here are a couple of Amazon links:
Now, rather than using oil, I used the natural fat that I rendered out of the chorizo because it has amazing favour that you don’t want to waste. The best way to render the fat is by adding the chorizo to the pan while it’s cold, then start heating it up over high heat.
Also, to avoid the frittata from going watery or soggy, we need to drain out some of the water from the spinach. We simply do that by heating it up in a hot pot or pan until fully wilted.
From there, you transfer the spinach onto kitchen paper or in this case, in a sieve over a bowl.
And finally, once the spinach has cooled down, squeeze as much of the liquid out as you can. Then roughly chop it up.
And then your spinach is ready to add to the frittata.
The perfect meal prep dish
One of the reasons frittatas are great for meal prep is that they’re mobile, which means that they’re easy to travel around with. So you can easily take them to work the next day!
On top of that, they can be eaten cold or at room temperature and they can still be great. Which makes them perfect for packing in kids lunch boxes so they can take leftovers to school the next day.
And let’s be honest, this would be much more exciting for them to eat, rather than 2 boring pieces of bread with butter and a piece of ham in the middle.
Great ingredients for frittata
Now there are so many ingredients that would work well in frittatas, however, here is a list of ingredients that are often used to make frittatas amazing!
- Goats cheese
Feel free to use this list to make your own frittata recipe! Also, if you’re vegetarian and you want to make a vegetable frittata instead, you’ve got plenty of ingredient options to swap with the chorizo.
quiche vs frittata
So, a question you may have been asking yourself is “what’s the difference between a quiche and frittata?” and that is a good question! There are 2 main factors that make them different.
The most obvious one is that the egg content of a quiche is cooked in a case of crust or pastry, and a frittata isn’t.
And the second difference is because the quiche relies on that crust or pastry for stabilisation, you can add more cream or milk to the egg content. Whereas the frittata relies on the egg content for the stabilisation.
So usually, a good quiche isn’t so much about what’s in it to make it good, it’s about the quality of the crust, and how nice and smooth, rich and creamy you can make the filling.
However, if you want to make an egg dish where you can add a lot of other ingredients (perhaps you want a healthy but tasty protein-packed option or something around those lines), a frittata is the way to go.
If you would like to check out my Mini Filo Pastry Quiche Recipe. Go ahead and click the link!
Do they freeze?
I made extra egg mix so I could make these frittata muffins (the same method of the recipe below applies when cooking frittata muffins, just cooked them in a greased/sprayed muffin tin). I tried freezing them overnight, then I re-heated them in the oven and they were fantastic!
It’s not the end of the world if you don’t re-heat the frittatas in the oven. However, it’s never a bad idea because it’s the best way to avoid a soggy, watery frittata.
How long do they last?
Fritattas will last almost a week-long in the fridge so even if you don’t freeze them, you’ll have plenty of time to finish them for leftovers.
And there you have it, my meal prep spinach, chorizo and sweet potato frittata. I really hope this recipe serves you well, and that you have an amazing rest of your day. If you’d like to subscribe, feel free to do so below. You will get a free recipe E-book and you’ll be notified about new posts through your E-mail.
You can also follow me on Instagram @blogtastic.food.photography and feel free to tag me if you have made a recipe of mine! On to the recipe!
Spinach, Chorizo and Sweet Potato Frittata Meal Prep
- 5 cups of raw baby spinach
- 1¼ cups of chorizo diced
- 7 large eggs
- 1/3 cup of milk
- 1 cup sweet potato cut into small dices
- ¾ cup of edam cheese grated (if you can't find edam cheese just use cheddar)
- Salt and pepper for seasoning
Preheat your oven to 160 degrees Celsius (320 degrees F)
Pre-heat a pot or pan over high heat, then add your spinach. Keep stirring the spinach, once it's completely wilted down, transfer onto a sheet of kitchen paper in into a sieve over a bowl.
Get an ovenproof non-stick pan (preferably around 10 inches in diameter) and add your chorizo, then start heating the pan over medium-high heat.
- Let the fat render, and fry until the chorizo is nice and crispy. Then use a slotted spoon to transfer the chorizo onto a sheet of kitchen paper to drain (do not clean the pan or discard the chorizo fat in the pan).
Once the spinach has cooled down, pick it up and spend a good minute squeezing out the liquid. Roughly chop the spinach up and set aside.
- Whisk your eggs and milk together in a large bowl until well combined. Then season the egg mixture with a pinch of salt and pepper.
Put your spinach, chorizo and sweet potato in the pan containing the chorizo fat, then mix the 3 ingredients together.
- Sprinkle your grated cheese on top, start pre-heating the pan over medium heat, then add your egg mixture.
- Once the egg heats up a bit in the pan, transfer into the oven to bake for 20 minutes.
To check if the frittata is cooked, stick a skewer or small knife in the middle. If it comes out clean, the frittata is cooked. Transfer into a platter or board and enjoy!!
- You're much better off using a pan with a non-stick surface.
- Drain most of the water out of the spinach before adding to the frittata.
- You shouldn't need to use oil, the chorizo will render out enough fat, which can be used help cook the frittata.
- This recipe is great for meal prep, and for the kids to take to school the next day.
- If you're vegetarian, you can replace the chorizo with loads of other ingredients.
- Mushrooms, zucchini, tomatoes etc. (remember though, if you do replace the chorizo you'll have to use oil).
- Frittatas are fantastic to freeze, and the best way to defrost and re-heat them is by using the oven.