Spinach Caper Frittata

This is hands down my go-to frittata. I am a big quiche fan, and although a frittata is technically a crustless quiche I like it this way because I get to skip a step and I don’t miss it! Packed with plenty of nutrition and flavor my frittata can be whipped up for brekky, brunch, lunch, or dinner – it’s super versatile! I also have a recipe for my Mini Mediterranean Frittatas too you might want to try.

I am always looking for the 5 to thrive that include protein, healthy fats, fiber, dark leafy greens, and colored cellular carbohydrates (fiber cell walls intact and colors for phytonutrients!) I have made sure you’re getting the whole 5 to thrive gang with mine. This frittata will satiate you for hours, balance your blood sugar, regulate your hunger hormones, and feed your good gut buddies in your microbiota!

On the stove before baking (using the same pan, less mess!)

Feel free to do you and make this your own by adding any extras. Occasionally, we might add mushrooms to keep this a vegetarian dish, or we might slice up some bacon pieces, or anchovies to add in when we are sautéing the onions in the pan for extra flavor. We also love this original recipe and I find myself gravitating to it again and again. I’ve used canned coconut cream (always try to buy organic if you can) as opposed to dairy cream, which gives this frittata its smooth light yet creamy mouthfeel.

Spinach Caper Frittata mise en place/ food prep

Often I will team this with a salad, or just have an extra piece if eating the frittata alone. Sometimes we will add a side of my Breaded Zucchini Fries with Lemon Dill Aioli (a must-try!) The flavors pair perfectly together, I promise! Enjoy this delightful frittata also worthy of any entertaining table!

Try teaming my frittata with my breaded zucchini fries with lemon dill aioli.
The perfect match!

Spinach Caper Frittata

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Recipe by Priscilla Soligo Course: Breakfast, Mains


Prep time


Cooking time




  • 500g 8 Large Eggs, lightly beaten

  • 200g 1 Large Onion, minced

  • 120g ½ Cup Canned Coconut Full Fat Cream / Milk

  • 120g 4 Cups Spinach, packed, roughly chopped 

  • 30g 2 Tbsps Avocado Oil, or Olive Oil

  • 25g 2 Tbsps Capers

  • 20g 3 Large Garlic Cloves, minced

  • 2g 1 tsp Ground Nutmeg

  • 1g ¼ tsp Unrefined Salt


  • Preheat the oven at 170C / 338F.
  • In a large bowl, beat the eggs, add in the coconut milk, nutmeg and salt. Stir until well combined. Set aside.
  • On the stove, on a low-medium heat in a skillet pan, heat the avocado oil, add in the onion, garlic, and capers. Cook and Cover while stirring occasionally for 7 minutes or until fragrant. Turn heat off.
  • Add in spinach. Stir to combine whilst spinach wilts down.
  • Add in the egg mixture into the skillet pan and stir to combine. Cover most of the spinach with the egg mixture.
  • Bake at 170C / 338F for 11 minutes, then rotate the skillet pan and continue to bake for another 11 minutes (total bake time is 22 minutes) or until golden on the top of the frittata. When a toothpick inserted into the frittata comes out clean it’s done.
  • Remove from the oven and let it sit for 5 minutes to cool before slicing.


  • Storage: This frittata stores well in an airtight sealed container in the fridge for up to one week.

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