Salmon and Spinach Frittata

A slice of baked salmon with pesto on a blue plate, accompanied by a fork. The plate is on a white table with a pink napkin, a green glass bottle, an open bottle cap, and a clear glass with a pattern. Nearby, a cooling rack holds more slices of the dish alongside pieces of savory salmon frittata. MyFitnessPal Blog

One way to make a filet of salmon feed more people is to put it in this frittata. Spinach tints the eggy filling, with smooth Greek yogurt and a dollop of Dijon mustard. Getting a dose of omega-3 fatty acids in your first meal is a great way to start the day (1).

Active time: 15 minutes | Total time: 55 minutes

Salmon and Spinach Frittata

Ingredients

Cooking spray
3 large eggs
6 large egg whites
1/2 tsp salt
2 cups (60g) fresh spinach
5 1/3 oz. (150g) nonfat plain Greek yogurt
1 tbsp Dijon mustard
1/2 cup (30g) fresh parsley, chopped
1/2 tsp black pepper
4 oz. (113g) salmon, skinned and cut into bite-sized pieces

Directions

Preheat the oven to 375°F (190°C). Coat a 9-inch (23cm) deep-dish pie pan generously with cooking spray and set aside.

In a blender or food processor, combine the eggs, egg whites, salt, spinach, Greek yogurt, and Dijon mustard. Process until completely smooth and the mixture is a uniform pale green color. Stir in the parsley and black pepper by hand — do not blend it in, as stirring preserves its fresh flavor and adds visible flecks of color to the finished frittata.

Arrange the salmon pieces in an even single layer over the bottom of the prepared pie pan. Pour the egg mixture slowly and evenly over the salmon and smooth the top with a spatula.

Bake for 45–50 minutes, or until the center is puffed, set, and no longer jiggles when the pan is gently shaken. To confirm the salmon is fully cooked, insert an instant-read thermometer into a piece of salmon — it should register 145°F (63°C).

Transfer to a wire rack and let cool for at least 10 minutes before cutting — this allows the frittata to set so the portions hold their shape cleanly. Cut into 4 wedges and serve warm or at room temperature.

The frittata will keep tightly covered in the refrigerator for up to 3 days.

Serves: 4 | Serving Size: 1 wedge

Nutrition (per serving): Calories: 169; Total Fat: 8g; Saturated Fat: 2g; Monounsaturated Fat: 3g; Polyunsaturated Fat: 2g; Cholesterol: 156mg; Sodium: 571mg; Carbohydrate: 4g; Dietary Fiber: 1g; Sugar: 2g; Protein: 20g

Nutrition Bonus: Vitamin D: 31%; Calcium: 9%; Iron: 8%; Potassium: 351mg; Vitamin A: 106%; Vitamin C: 17%

Originally published: September 19, 2019; Updated July 2026

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