This Spinach and Tomato Tortilla Bake is an easy, healthy, and delicious dish that combines the freshness of spinach, the juiciness of tomatoes, and the savory goodness of melted mozzarella. It’s perfect for breakfast, brunch, or even as a light dinner. The crispy tortilla base and the creamy egg filling make for a comforting meal, while also providing plenty of nutrients. Ready in just 30 minutes, this bake is both quick and satisfying.
Preparation Time: 10 minutes
Cooking Time: 20 minutes
Total Time: 30 minutes
Ingredients:
- ½ onion, finely chopped (about 50g)
- 2 tbsp vegetable oil (30 ml)
- 3 eggs
- 1 large tortilla (or 2 smaller ones, about 25g each)
- 1 cup fresh spinach (about 30g)
- 2 small tomatoes, thinly sliced (about 200g)
- Salt, to taste
- Black pepper, to taste
- 1 cup (100g) mozzarella cheese, shredded
Directions:
- Prepare the Vegetables:
- Heat the vegetable oil in a skillet over medium heat.
- Add the chopped onion and sauté for 3-5 minutes, until softened and translucent.
- Add the fresh spinach to the pan and cook for another 2-3 minutes, until wilted. Remove from heat.
- Assemble the Tortilla Bake:
- Preheat your oven to 180°C (350°F).
- Place the tortilla in a baking dish and layer it with the sautéed onions and spinach mixture.
- Arrange the sliced tomatoes on top of the vegetables.
- Pour the beaten eggs over the top, making sure the filling is evenly covered.
- Sprinkle the shredded mozzarella cheese over the egg mixture.
- Bake the Dish:
- Bake in the preheated oven for 15-20 minutes, or until the eggs are fully set and the cheese is melted and golden.
- Remove from the oven, let it cool for a few minutes, and slice to serve.
Serving Suggestions:
- Serve with a side of avocado slices for extra creaminess.
- Pair with a fresh green salad for a light and nutritious meal.
- Top with a dollop of sour cream or Greek yogurt for added flavor.
- Add some salsa or hot sauce for a spicy kick.
- Serve with whole grain toast for a hearty breakfast or brunch option.
Cooking Tips:
- Make sure to sauté the spinach until it wilts to release excess moisture, so the tortilla doesn’t become soggy.
- If you prefer a crispier base, you can briefly toast the tortilla in the pan before adding the filling.
- Feel free to swap out mozzarella for other cheeses like cheddar or feta for different flavor profiles.
- For added protein, you can incorporate cooked chicken or bacon into the filling.
- If you want to make it a vegan dish, use a dairy-free cheese alternative and substitute the eggs with a plant-based egg replacement.
Nutritional Benefits:
- Spinach is rich in iron, vitamin K, and antioxidants that support bone health and fight inflammation.
- Tomatoes are high in vitamin C, potassium, and lycopene, which contribute to heart health and skin health.
- Eggs provide a great source of protein and essential vitamins, including B vitamins and vitamin D.
- Mozzarella offers calcium for strong bones and a good source of protein.
Dietary Information:
- Vegetarian
- Gluten-Free (when using gluten-free tortillas)
- Low-carb (depending on the tortillas used)
- Low-calorie (when served in moderate portions)
Nutritional Facts (per serving, 1/4 of the recipe):
- Calories: 220
- Protein: 12g
- Carbohydrates: 12g
- Fat: 14g
- Fiber: 3g
- Sugar: 3g
- Sodium: 320mg
Storage:
- Refrigeration: Store leftovers in an airtight container in the fridge for up to 3 days.
- Freezing: You can freeze individual portions wrapped in plastic wrap or foil for up to 1 month. Reheat in the oven or microwave.
Why You’ll Love This Recipe:
- It’s incredibly easy to prepare with minimal ingredients.
- The combination of fresh spinach, juicy tomatoes, and melted cheese is irresistibly tasty.
- It’s a versatile dish that can be served for any meal of the day.
- It’s nutritious and packed with essential vitamins and protein, making it a satisfying choice.
Conclusion:
This Spinach and Tomato Tortilla Bake is an ideal choice for anyone looking for a quick, healthy, and satisfying meal. It’s easy to customize with your favorite veggies or protein additions, making it perfect for a variety of tastes. Whether you’re looking for a filling breakfast or a light dinner, this dish is sure to please. With its delicious layers of flavors and wholesome ingredients, it’s a dish you’ll want to make again and again!
Frequently Asked Questions:
- Can I use frozen spinach instead of fresh? Yes, frozen spinach works well. Just make sure to thaw and squeeze out any excess water before using it.
- Can I substitute the mozzarella cheese? Yes, you can use any cheese you prefer, such as cheddar, feta, or goat cheese.
- How do I make this dish spicier? Add chili flakes, jalapeños, or hot sauce to the egg mixture or on top after baking.
- Can I make this ahead of time? Yes, you can prepare the dish in advance and store it in the fridge. Reheat it in the oven before serving.
- Can I add meat to this dish? Absolutely! You can add cooked chicken, sausage, or bacon to the filling for extra protein.
- How do I prevent the tortilla from getting soggy? Make sure to sauté the spinach until all the moisture evaporates and use a crispy tortilla for a better texture.
- Can I make this dish dairy-free? Yes, use a dairy-free cheese alternative and substitute the eggs with a plant-based egg replacement.
- Can I use a different type of tortilla? Yes, you can use whole wheat, gluten-free, or corn tortillas for different flavor profiles.
- How can I store leftovers? Store any leftover frittata in an airtight container in the fridge for up to 3 days.
- Can I make this dish vegan? Yes, use plant-based cheese, dairy-free milk, and a vegan egg substitute for a completely vegan version of this frittata.