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breakfastvegetarianItalian

Italian Frittata with Sun-Dried Tomato, Artichoke, and Mozzarella with Sautéed Spinach and Chickpea Salad

A hearty breakfast meal featuring a protein-packed frittata with Mediterranean flavors paired with a nutrient-dense side of sautéed spinach and chickpeas for added fiber and iron.

Italian Frittata with Sun-Dried Tomato, Artichoke, and Mozzarella with Sautéed Spinach and Chickpea Salad

Instructions

1
Preheat Oven and Prepare Frittata Ingredients
sautéing

Preheat oven to 180°C. Heat olive oil in a 10-inch oven-safe skillet over medium heat. Sauté quartered artichoke hearts and roughly chopped sun-dried tomatoes for 3 minutes until warmed through and slightly caramelized. Add minced garlic and cook for an additional 30 seconds until fragrant.

💡 Use oil-packed sun-dried tomatoes for richer flavor and better sautéing compared to dry-packed ones.
2
Prepare Chickpea Salad Base
raw

In a medium bowl, combine drained and rinsed chickpeas with lemon juice, olive oil, salt, and pepper. Stir well to coat and set aside to marinate at room temperature.

💡 Rinse chickpeas thoroughly to remove excess sodium from the canning liquid.
3
Mix Frittata Egg Mixture
mixing

In a large bowl, whisk eggs with heavy cream, salt, pepper, and torn basil leaves until fully combined. Pour the egg mixture over the sautéed vegetables in the skillet. Scatter torn mozzarella pieces and pine nuts evenly across the surface.

💡 Tear mozzarella by hand instead of slicing for better melty pockets throughout the frittata.
4
Bake Frittata
baking

Transfer the skillet to the preheated oven at 180°C. Bake for 18-20 minutes until the center is set and the top is golden brown. Check doneness by gently shaking the skillet; the center should not jiggle.

💡 Avoid overcooking by checking at the 18-minute mark to prevent a rubbery texture.
5
Sauté Spinach for Side Dish
sautéing

Heat olive oil in a large pan over medium heat. Add minced garlic and sauté for 30 seconds until fragrant. Add fresh spinach in handfuls, stirring for 2-3 minutes until wilted and bright green. Season with salt.

💡 Don’t overcrowd the pan; add spinach gradually to ensure even wilting.
6
Combine Spinach with Chickpea Salad
mixing

Remove the sautéed spinach from heat and gently fold it into the marinated chickpea mixture. Stir to combine flavors and keep warm until the frittata is ready.

💡 Mix gently to avoid mashing the chickpeas for better texture in the salad.
7
Rest Frittata and Serve
resting

Remove frittata from the oven and let it rest for 2-3 minutes in the skillet to firm up slightly before slicing. Ensure the center is fully set with no runny egg.

💡 Resting helps the frittata hold its shape when cut into wedges.
Prep Time
10 Min
Cook Time
25 Min
Per Serving
712kcal
Protein15%
Carbs16%
Fat69%
Glycemic Load
14.4 (Medium)
Nutrition Information
Energy711.8 kcal · 36%
Protein22.3 g · 45%
Carbohydrates24.6 g · 8%
Carbs (absorbed)20.6 g · 8%
Dietary Fiber4.0 g · 16%
Fat47.4 g · 68%
Saturated Fat13.2 g · 66%
Monounsaturated Fat24.6 g · 99%
Polyunsaturated Fat7.1 g · 65%
Trans Fat0.30 g · 15%
Cholesterol469 mg · 156%
Sodium1223 mg · 61%
Potassium461.8 mg · 13%
Calcium135.5 mg · 14%
Magnesium46.8 mg · 12%
Phosphorus281 mg · 40%
Iron3.1 mg · 22%
Zinc2.1 mg · 22%
Copper0.31 mg · 31%
Selenium19.6 µg · 36%
Iodine10.5 µg · 7%
Vitamin C4.6 mg · 6%
Vitamin A812 µg · 101%
Vitamin D2.1 µg · 11%
Vitamin E7.2 mg · 60%
Vitamin K71.8 µg · 96%
Vitamin B10.31 mg · 28%
Vitamin B20.55 mg · 39%
Vitamin B60.35 mg · 25%
Vitamin B120.81 µg · 32%
Folate71.8 µg · 36%
Niacin2.1 mg · 13%
Biotin12.1 µg · 24%
Pantothenic Acid1.1 mg · 18%
Salt Equivalent3.1 g · 52%

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