Spinach and Feta Frittata
A light and fluffy baked frittata packed with fresh spinach and tangy low-sodium feta cheese. This Mediterranean-inspired breakfast is simple, savory, and ready in under 30 minutes.
For 4 servings
Preheat oven and prepare the egg mixture.
- Preheat your oven to 375°F (190°C).
- In a large bowl, crack the eggs.
- Add the milk, dried oregano, salt, and black pepper.
- Whisk everything together until just combined and slightly frothy. Don't overmix.
TIPWhisking until just combined keeps the frittata tender. Over-whisking can make it tough.Sauté the aromatics and spinach.
- Heat olive oil in a 10-inch oven-safe skillet over medium heat.
- Add the chopped onion and cook until softened, about 3-4 minutes.
- Add the minced garlic and cook for another minute until fragrant.
- Add the fresh spinach in batches, stirring until it wilts completely. This will take about 2-3 minutes.
- Squeeze out any excess water from the spinach directly in the pan using your spatula.
TIPUsing an oven-safe skillet (like cast iron) means you can cook everything in one pan, from stovetop to oven.Combine ingredients in the skillet.
- Remove the skillet from the heat.
- Pour the whisked egg mixture over the cooked spinach and onions.
- Gently stir to distribute the vegetables evenly.
- Sprinkle the crumbled feta cheese over the top.
Bake the frittata.
Transfer the skillet to the preheated oven. Bake for 15-18 minutes, or until the eggs are set and the center doesn't jiggle when you gently shake the pan. The top should be lightly golden.
Rest, slice, and serve.
Carefully remove the skillet from the oven. Let the frittata rest in the pan for 5 minutes. This helps it finish cooking and makes it easier to slice. Cut into 4 wedges and serve warm.
TIPLetting the frittata rest is crucial. It will be less watery and hold its shape better when you cut into it.
What to keep in mind.
4 tips from the recipe — small details that make a real difference to the final dish.
- 1Use a well-seasoned cast-iron or non-stick oven-safe skillet to prevent the frittata from sticking.
- 2Don't overbake the frittata, as it can become dry and rubbery. Remove it from the oven as soon as the center is set.
- 3Feel free to add other vegetables like mushrooms or bell peppers along with the spinach.
- 4Letting the frittata rest before slicing helps it hold its shape better.
Adapt it for your goals.
Dairy free
To make this dairy-free, use a plant-based feta alternative and substitute the milk with unsweetened almond or soy milk.
high proteinHigh protein
Increase the protein by adding 1/2 cup of diced, cooked chicken or turkey sausage along with the spinach.
kid friendlyKid friendly
For a milder flavor that kids might prefer, replace the feta cheese with shredded mozzarella or mild cheddar.
healthyHealthy
Add more vegetables like diced bell peppers or mushrooms for extra nutrients and fiber. Sauté them with the onions.
Why this is on our healthy list.
High in Protein
Eggs are a complete protein source, essential for muscle repair, immune function, and keeping you feeling full and satisfied.
Rich in Vitamins and Minerals
Spinach is packed with Vitamin K, Vitamin A, iron, and folate, which support bone health, vision, and red blood cell production.
Good Source of Calcium
Feta cheese provides a good amount of calcium, which is crucial for maintaining strong bones and teeth.
Supports Brain Health
Eggs contain choline, a nutrient that is important for brain development, memory, and mood regulation.
Frequently asked questions
Yes, it's a very healthy dish. It's high in protein from the eggs, rich in vitamins and minerals from the spinach, and this version is made with low-sodium feta and minimal oil, making it great for a heart-healthy diet.