DOR Mila
Frittata with Tomatoes and Feta
Breakfast · 25 min

Frittata with Tomatoes and Feta

A frittata is one of those recipes I always keep in my back pocket for mornings when I have vegetables to use up and very little patience. Tomatoes and feta make it complete — rich, flavorful, and satisfying in a way that sustains you all morning long.

Time
25 min
Serves
2
Diet
batch-cooking · gluten-free · vegetarian
Best for
Hormones · Energy · Brain health

Ingredients

  • 5Eggs
  • 75-100 gCherry tomatoes
  • 25 gSpinach
  • 40 gFeta cheese
  • 60 gOnion
  • 1/2 cucchiaioOlive oil
  • a piacereSalt and pepper

Method

  1. 1

    Finely chop half an onion. Heat the olive oil in a 20 cm non-stick skillet over medium heat, then add the onion and cook for 3-4 minutes, stirring occasionally, until softened and lightly golden.

  2. 2

    Add the spinach to the skillet and cook for 2 minutes, stirring gently, until wilted.

  3. 3

    Cut the cherry tomatoes in half and add them to the skillet. Stir to combine everything and cook for 1 minute.

  4. 4

    In a bowl, crack the 5 eggs and whisk them with a pinch of salt and pepper until well combined.

  5. 5

    Pour the egg mixture evenly over the vegetables in the skillet. Crumble the feta cheese over the surface and gently stir to distribute it.

  6. 6

    Cook on the stovetop for 5-6 minutes over medium heat, until the edges have set but the center still moves slightly when you shake the skillet.

  7. 7

    Transfer the skillet to a preheated 180°C oven and bake for 2-3 minutes, until the center is just set and the top is lightly golden.

  8. 8

    Remove from the oven and let rest for 1 minute, then slide onto a plate or serve directly from the skillet.

Why this works — Mila's notes

EGGS AND CHOLINE

Each egg provides ~140 mg of choline, essential for brain health, methylation, and hormonal balance. It also supports your liver in metabolizing estrogen, reducing hormonal imbalances.

SPINACH AND IRON

Spinach is rich in iron and folate: prevents anemia, supports oxygen transport, and promotes hormonal methylation — all crucial after 30.

TOMATOES AND LYCOPENE

Lycopene from tomatoes reduces inflammation, joint pain, and hormonal imbalances. Cooking increases its bioavailability 2-3 times compared to raw.

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