Spinach Feta Frittata
A light and fluffy baked frittata packed with fresh spinach and salty feta cheese. This high-protein breakfast comes together quickly and is perfect for a satisfying start to your day or a simple brunch.
For 4 servings
Preheat oven and prepare the egg mixture.
Preheat your oven to 375°F (190°C). In a large bowl, whisk together 8 large eggs, 0.25 cup milk, 0.5 tsp dried oregano, a pinch of salt, and a pinch of black pepper until well combined and slightly frothy.
TIPA well-whisked egg mixture ensures a lighter, fluffier frittata.Sauté the aromatics and wilt the spinach.
Heat 1 tbsp olive oil in a 9-inch oven-safe skillet over medium heat. Sauté 0.25 cup chopped onion for 3-4 minutes until softened. Add 1 minced garlic clove and cook for 1 minute. Stir in 150g fresh spinach, cooking until completely wilted, about 2-3 minutes.
Combine the ingredients.
Remove skillet from heat. Spread wilted spinach and aromatics across the bottom. Crumble 0.75 cup feta cheese over the mixture. Pour the prepared egg mixture evenly over all ingredients in the skillet, ensuring full coverage.
Bake the frittata.
Carefully transfer the skillet to the preheated oven. Bake for 20-25 minutes, until the frittata is set in the center and lightly golden brown on top. A knife inserted into the center should come out clean.
TIPAvoid overbaking, as it can make the frittata rubbery. It will continue to set slightly as it cools.Rest, slice, and serve.
Remove the frittata from the oven and let it rest in the skillet for 5-10 minutes before slicing. This allows it to set further and makes for cleaner slices.
- Let the frittata rest in the skillet for 5-10 minutes.
- Carefully slide the frittata onto a cutting board or slice directly in the pan.
- Cut into 4 equal slices and serve warm or at room temperature.
What to keep in mind.
6 tips from the recipe — small details that make a real difference to the final dish.
- 1Use an oven-safe skillet (like cast iron) to go directly from stovetop to oven, making this a one-pan meal.
- 2Ensure the spinach is as dry as possible after wilting to avoid a soggy frittata. Squeeze out excess moisture if needed.
- 3Feel free to add other vegetables like mushrooms or bell peppers, just sauté them along with the onion.
- 4Frittata is great for meal prep. Store leftovers in an airtight container in the fridge for up to 3 days.
- 5Don't over-bake the frittata, as it can become rubbery. The center should be just set.
- 6Serve with a side of sliced tomatoes or a simple green salad for a complete meal.
Adapt it for your goals.
Dairy free
Use a dairy-free feta alternative and replace the milk with unsweetened almond or soy milk.
high proteinHigh protein
For an extra protein boost, whisk in 1/2 cup of low-fat cottage cheese with the eggs.
kid friendlyKid friendly
Swap the feta for a milder cheese like shredded mozzarella or mild cheddar to suit younger palates.
healthyHealthy
To reduce fat, use egg whites instead of whole eggs and opt for a low-fat feta cheese.
Why this is on our healthy list.
High in Protein
Eggs and feta cheese provide a significant amount of high-quality protein, which is essential for muscle repair, satiety, and stable energy levels.
Rich in Nutrients
Spinach is a powerhouse of nutrients, including iron, calcium, and vitamins A, C, and K, supporting bone health and immune function.
Supports Bone Health
The combination of calcium from feta cheese and vitamin K from spinach contributes to maintaining strong and healthy bones.
Good for Eye Health
Eggs are a great source of lutein and zeaxanthin, antioxidants that are beneficial for maintaining good eye health and vision.
Frequently asked questions
Yes, it's a very healthy dish. It's packed with protein from the eggs and feta, and rich in vitamins and minerals from the spinach. It's naturally low in carbohydrates, making it a great choice for a balanced breakfast.
