⏱ 40 min totalOrzo Frittata with Spinach and Feta
Per 1 serving · 291 g · 8 ingredients
of a 2,000 cal day
- Protein21g22% of calories
- Carbs42g43% of calories
- Fat15g35% of calories
At a glance
One serving of Orzo Frittata with Spinach and Feta (291 g) has 388 calories, with 21 g of protein, 42 g of carbohydrates and 15 g of fat. Most of its energy comes from carbs (43% of calories). It is high in protein (43% DV), Vitamin A (55% DV) and Vitamin C (25% DV). Keep an eye on sodium, saturated fat and cholesterol, which provide 34%, 40% and 75% of the daily value.
High in
20%+ of the daily value
- Protein43%
- Vitamin A55%
- Vitamin C25%
- Vitamin K287%
- Riboflavin (B2)63%
- Vitamin B634%
Good source of
10–19% of the daily value
- Dietary fiber13%
- Vitamin D12%
- Vitamin E14%
- Thiamine15%
- Potassium13%
- Magnesium19%
Watch
20%+ of the daily value
- Sodium34%
- Saturated fat40%
- Cholesterol75%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
¼ cup dry Orzo
¼ medium Onion
¼ package (10 oz) Spinach
¼ cup, crumbled Feta cheese
1 large Egg- ¼ cup 2% milk
- 🥄⅛ tsp Salt
⅛ tsp Black pepper
Directions
- 1
Preheat the oven to 400°F. Lightly grease a 9x9-inch baking dish and set aside.
- 2
Cook the orzo according to package instructions, then drain and rinse.
- 3
In a large skillet, cook the chopped onions until soft, about 3 to 4 minutes. Add the spinach and cook until wilted, about 2 minutes.
- 4
Add the drained orzo to the skillet and stir to combine. Transfer the mixture to the prepared baking dish.
- 5
In a medium bowl, whisk together the crumbled feta, eggs, milk, salt, and pepper until well combined.
- 6
Pour the egg mixture over the orzo mixture in the baking dish.
- 7
Bake for 20 to 25 minutes, or until the eggs are set and the top is lightly browned. Let stand for 10 minutes before serving.
Vitamins & minerals
Amounts for 1 serving (291 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 493 μg | 55% |
| Vitamin C | 22 mg | 25% |
| Vitamin D | 2 μg | 12% |
| Vitamin E | 2 mg | 14% |
| Vitamin K | 344 μg | 287% |
| Thiamine | 0.2 mg | 15% |
| Riboflavin (B2) | 1 mg | 63% |
| Niacin | 1 mg | 6% |
| Vitamin B6 | 0.4 mg | 34% |
| Folate (B9) | 182 μg | 45% |
| Vitamin B12 | 1 μg | 58% |
| Pantothenic acid | 1 mg | 28% |
| Choline | 178 mg | 32% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 364 mg | 36% |
| Iron | 4 mg | 47% |
| Potassium | 618 mg | 13% |
| Magnesium | 79 mg | 19% |
| Phosphorus | 325 mg | 46% |
| Zinc | 2 mg | 22% |
| Copper | 0.1 mg | 13% |
| Manganese | 1 mg | 30% |
| Selenium | 23 μg | 42% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 0 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 1 g | — |
| Beta carotene | 3,999 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.2 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 3 μg | — |
| Fructose | 0.5 g | — |
| Galactose | 0.1 g | — |
| Glucose | 3 g | — |
| Glutamic acid | 3 g | — |
| Glycine | 0.3 g | — |
| Histidine | 0.4 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 1 g | — |
| Lactose | 3 g | — |
| Leucine | 1 g | — |
| Lycopene | 0.1 μg | — |
| Lysine | 1 g | — |
| Maltose | 0 g | — |
| Methionine | 0.4 g | — |
| Monounsaturated fats | 4 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 1 g | — |
| Proline | 1 g | — |
| Retinol | 160 μg | — |
| Serine | 1 g | — |
| Starch | 0 g | — |
| Sucrose | 0.3 g | — |
| Theobromine | 0 mg | — |
| Threonine | 1 g | — |
| Total omega 3 | 0.1 g | — |
| Total omega 6 | 1 g | — |
| Tryptophan | 0.2 g | — |
| Tyrosine | 1 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 2 μg | — |
Burning 388 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 74minWalking (3.5 mph)
- 47minCycling (moderate)
- 32minRunning (6 mph)
- 55minSwimming laps
Common questions
How many calories are in Orzo Frittata with Spinach and Feta?
One serving of Orzo Frittata with Spinach and Feta (1 serving) has 388 calories, which works out to 133 calories per 100 g. That is about 19% of a 2,000-calorie day.
Is Orzo Frittata with Spinach and Feta high in protein?
It provides a solid 21 g of protein per serving (43% of the 50 g daily value), but protein supplies only 22% of its calories, so it is not a protein-dense food. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Is Orzo Frittata with Spinach and Feta keto-friendly?
It is hard to fit into a strict keto diet. One serving has 38 g of net carbs and 43% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Orzo Frittata with Spinach and Feta?
792 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Orzo Frittata with Spinach and Feta?
6.3 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
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