Main Courses > Egg & Cheese Based > Protein-Rich Mains > Spinach and Feta Frittata

Spinach and Feta Frittata

A hearty and healthy frittata packed with spinach, feta cheese, and protein. Perfect for a quick brunch, lunch, or dinner. This frittata is easy to customize with your favorite vegetables and herbs. It's a great way to use up leftover ingredients in the fridge, making it a sustainable and delicious meal choice.

Prep Time
15 minutes
Cook Time
25 minutes
Servings
4-6
Ingredients
  • 8 Large Eggs
  • 10 oz Fresh Spinach
  • 4 oz Feta Cheese
  • 1/2 Onion
  • 2 cloves Garlic
  • 2 tbsp Olive Oil
  • 1/4 cup Milk or Cream
  • 1/4 tsp Salt
  • 1/4 tsp Black Pepper

Prepare the Ingredients

Finely chop the onion and garlic. Wash the spinach thoroughly and roughly chop it. Crumble the feta cheese.

Sauté the Vegetables

Heat olive oil in an oven-safe skillet over medium heat. Add the chopped onion and cook until softened, about 5 minutes. Add the garlic and cook for another minute until fragrant. Add the spinach and cook until wilted, about 2-3 minutes. Season with salt and pepper.

Prepare the Egg Mixture

In a large bowl, whisk together the eggs, milk or cream, salt, and pepper until well combined.

Combine and Cook

Pour the egg mixture over the spinach mixture in the skillet. Sprinkle the crumbled feta cheese evenly over the top. Cook on the stovetop over low heat for about 5-7 minutes, or until the edges start to set.

Bake the Frittata

Transfer the skillet to a preheated oven at 350°F (175°C) and bake for 15-20 minutes, or until the frittata is set and lightly golden brown.

Cool and Serve

Remove the frittata from the oven and let it cool slightly before slicing and serving. Serve warm or at room temperature. Garnish with fresh herbs, if desired.

Nutrition Facts Estimated per 100g of product

  • Calories: Approximately 150-200 kcal
  • Protein: 10-15g
  • Fat: 10-15g
  • Carbohydrates: 3-5g
Note: This is an estimate and can vary based on specific ingredients and quantities used.

Other Considerations for Nutrition

For a lower-fat option, use egg whites instead of whole eggs and skim milk instead of cream. The addition of vegetables will further boost the nutritional value, adding fiber and vitamins.

← Spinach and Feta Cheesy Egg Bake Spinach and Feta Quiche →

FAQ

  • Can I add other vegetables to the frittata?

    Yes, absolutely! Feel free to add other vegetables such as mushrooms, bell peppers, zucchini, or tomatoes. Just make sure to sauté them before adding them to the frittata.
  • Can I use frozen spinach?

    Yes, you can use frozen spinach. Be sure to thaw it completely and squeeze out any excess water before adding it to the skillet.
  • Can I make this frittata ahead of time?

    Yes, you can prepare the frittata ahead of time. Let it cool completely, then cover and refrigerate. Reheat in the oven or microwave before serving.
  • What kind of cheese can I use instead of feta?

    You can substitute feta with other cheeses like goat cheese, mozzarella, or parmesan. Adjust the amount based on your preference.