Goat's cheese Fritatta

Goat’s Cheese, Spinach & Red Onion Frittata

This simple filling recipe will keep you going for hours and makes a great breakfast, lunch or dinner. You can even make this ahead of time and store it in the fridge.


  • 3 large eggs
  • 60g goat’s cheese
  • 1 handful of spinach
  • 1/4 of a red onion – sliced


  1. Whisk the eggs in a bowl and set aside.
  2. Sauté the red onion, in a little olive oil until it begins to soften.
  3. Add the spinach and continue to sauté until wilted.
  4. Add the egg mixture to the onion and spinach, and keep on a consistent heat until the egg starts to cook around the edges.
  5. Crumble in the goat’s cheese and continue to cook until the egg is almost cooked.
  6. Transfer the pan under a grill to finish off the last areas of uncooked egg.

Yum! But How is This Good For Me?


Eggs are a wonderful complete protein source. They contain all the essential amino acids. They are also rich in choline, a micronutrient often grouped in with the B vitamin family, that has essential roles to play in liver and brain function. A form of choline, phosphatidylcholine is a vital part for the fatty structural components of the brain.

Egg yolks are a very rich source of the carotenoid, lutein, which is partly responsible for the yellow colour. Lutein helps protect the macula densa of the eye from damage. (1)

Red Onions

A seemingly simple ingredient but a powerhouse of health benefits! The chemistry that is partly responsible for their rich purple colour pigment is a group of compounds called flavonoids. These have been widely studied and have been shown to positively benefit the cardiovascular system. They are taken up by the endothelial cells, the cells that line the inside of our blood vessels and cause them to secrete a chemical called Nitric Oxide. This causes relaxation of the vessel walls, causing the vessels to widen, lowering the pressure within it. (2)

Onions are also a rich source of the prebiotic polysaccharide inulin. This acts as a food source for the bacterial colony that live in the digestive tract. When this bacterial colony feed upon substances such as inulin, they increase in number and also secrete protective secondary substances during the feeding frenzy. (3)


(1) Abdel-Aal, E.-S. M., Akhtar, H., Zaheer, K., & Ali, R. (2013). Dietary Sources of Lutein and Zeaxanthin Carotenoids and Their Role in Eye Health. Nutrients5(4), 1169–1185. http://doi.org/10.3390/nu5041169

(2) Larson, A. J., Symons, J. D., & Jalili, T. (2012). Therapeutic Potential of Quercetin to Decrease Blood Pressure: Review of Efficacy and Mechanisms. Advances in Nutrition3(1), 39–46. http://doi.org/10.3945/an.111.001271

(3) Smith, A. P., Sutherland, D., & Hewlett, P. (2015). An Investigation of the Acute Effects of Oligofructose-Enriched Inulin on Subjective Wellbeing, Mood and Cognitive Performance. Nutrients7(11), 8887–8896. http://doi.org/10.3390/nu7115441

Want more nutrition tips? Discover Sano Life

Learn about our Diploma in Applied Nutrition