If you’re looking for a quick, nutritious, and protein-packed meal, this Spinach & Feta Frittata is a perfect choice.
Whether you need a healthy breakfast, a light lunch, or a simple dinner, this Mediterranean-inspired dish will leave you satisfied.
It’s easy to make, full of bold flavors, and packed with protein from eggs, feta cheese, and sun-dried tomatoes.
Why You’ll Love This Recipe
- High in Protein — Eggs and feta provide a great source of protein to keep you full.
- Packed with Nutrients — Spinach delivers essential vitamins and minerals.
- Simple & Quick — Ready in under 30 minutes with minimal prep.
- Versatile — Enjoy it warm, cold, or packed for a meal on the go.
Let’s dive into the details and learn how to make this delicious frittata!
Ingredients (Serves 4)
Main Ingredients:
- 6 large eggs
- ½ cup feta cheese, crumbled
- 2 cups fresh spinach, chopped
- ¼ cup sun-dried tomatoes, chopped
- ½ cup milk (or dairy-free alternative)
- 2 cloves garlic, minced
- 1 tablespoon olive oil
- ½ teaspoon salt
- ¼ teaspoon black pepper
Step-by-Step Instructions
1. Preheat the Oven
Set your oven to 375°F (190°C). This ensures even cooking and a perfect golden top.
2. Prepare the Ingredients
Wash and chop the spinach into smaller pieces for even distribution. If using sun-dried tomatoes packed in oil, drain and chop them finely.
3. Sauté the Spinach and Garlic
Heat olive oil in an oven-safe skillet over medium heat. Add minced garlic and sauté for 30 seconds until fragrant. Then, toss in the chopped spinach and cook for 2–3 minutes until wilted. If using onions, add them along with the garlic for a deeper flavor.
4. Whisk the Eggs
In a mixing bowl, whisk together the eggs, milk, salt, pepper, oregano, and red pepper flakes. Whisk until well combined and slightly frothy to create a light and fluffy texture.
5. Combine Everything
Once the spinach has wilted, spread it evenly in the skillet. Sprinkle the sun-dried tomatoes and crumbled feta cheese on top. Slowly pour the egg mixture over everything, ensuring it spreads evenly.
6. Cook on the Stovetop First
Let the frittata cook undisturbed for 2–3 minutes on medium-low heat. This helps set the edges before baking, giving it a perfect texture.
7. Transfer to the Oven
Place the skillet in the preheated oven and bake for 12–15 minutes. Check by inserting a knife or toothpick into the center — if it comes out clean, the frittata is done. If needed, bake for an additional 2–3 minutes.
8. Cool and Serve
Remove from the oven and let it cool for 5 minutes before slicing. Serve warm with a side of mixed greens, toast, or roasted potatoes for a complete meal.
Pro Tips & Notes
1. Choose the Right Skillet
Use a cast-iron or oven-safe nonstick skillet to prevent sticking and ensure even cooking. If you don’t have one, transfer the mixture to a greased baking dish before baking.
2. Don’t Overcook
Overcooking makes the frittata dry and rubbery. Keep an eye on the oven and remove it once the center is just set. It will continue to cook slightly from residual heat.
3. Make It Dairy-Free
Replace feta cheese with dairy-free cheese and milk with unsweetened almond or oat milk for a dairy-free version.
4. Add Extra Protein
For even more protein, mix in ½ cup cooked quinoa or ½ cup cottage cheese with the eggs before baking.
5. Make It Ahead
This frittata stores well in the refrigerator for up to 4 days. Simply reheat in the microwave or oven for a quick meal prep option.
Frequently Asked Questions
Can I Freeze This Frittata?
Yes! Cut it into slices, wrap them individually, and store in an airtight container in the freezer for up to 3 months. Reheat in the oven at 350°F (175°C) for 10 minutes.
What Can I Use Instead of Spinach?
Kale, Swiss chard, or arugula work well as substitutes. Just sauté them as you would the spinach.
Can I Make This Without an Oven?
Yes! Cover the skillet with a lid and cook on low heat for 10–12 minutes until the eggs set. Alternatively, cook on the stovetop until the edges are firm, then flip and cook for 2 more minutes.
Is This Recipe Keto-Friendly?
Absolutely! This frittata is naturally low in carbs and high in healthy fats, making it a great keto-friendly meal.
Final Thoughts
This Spinach & Feta Frittata is an easy, healthy, and protein-rich meal that you can enjoy any time of the day. Its Mediterranean flavors, combined with simple preparation, make it a go-to recipe for busy schedules.
Whether you’re looking for a quick breakfast, a meal-prep option, or a healthy dinner, this frittata is a winner. Give it a try and let us know how you like it!
