Spinach and Feta Frittata

This spinach and feta frittata is eggs baked with wilted spinach, soft onion, cherry tomatoes and salty crumbled feta, started on the stove and finished in the oven until puffed and golden. It’s ready in about 30 minutes, serves 4, and works for breakfast, lunch or a light dinner with salad. Each slice has about 18 g of protein and only 8 g of carbohydrate.

• Serves: 4
• Prep time: 10 minutes
• Cook time: 20 minutes
• Total time: about 30 minutes

Ingredients

• 8 large eggs
• 60 ml (¼ cup) milk
• 1 tablespoon olive oil
• 1 medium onion (about 100 g), thinly sliced
• 150 g (5 oz, about 5 cups) baby spinach
• 150 g (5 oz) cherry tomatoes, halved
• 100 g (3½ oz) feta, crumbled
• A pinch of salt (feta is already salty) and plenty of black pepper
• A few basil or dill leaves to finish (optional)

You’ll need a 25 cm (10 inch) ovenproof nonstick or cast iron frying pan.

Method

1. Heat the oven to 190°C (375°F), or 170°C (340°F) for a fan oven.
2. Whisk the eggs and milk with the salt and pepper in a large jug or bowl until smooth.
3. Heat the oil in the frying pan over medium heat and cook the onion for 5 minutes, until soft and lightly golden.
4. Add the spinach a handful at a time, stirring until it wilts. Cook for a minute more so the extra water evaporates.
5. Spread the vegetables evenly over the pan, then pour in the eggs.
6. Scatter the tomatoes, cut side up, and the feta over the top.
7. Cook on the stove over medium-low heat for 4 to 5 minutes, without stirring, until the edges start to set.
8. Move the pan to the oven and bake for 10 to 12 minutes, until the frittata is puffed, golden at the edges and set in the center. A knife pushed into the middle should come out without any runny egg.
9. The USDA gives 71°C (160°F) as the safe temperature for egg dishes, so check the center with a thermometer if you have one.
10. Rest for 5 minutes, then loosen the edges with a spatula, slide it onto a board and cut into wedges. Finish with herbs.

Tips for a soft, even frittata

• Cook out the spinach water. Wet spinach makes a soggy frittata.
• Don’t overbake. Take it out as soon as the center is set. It keeps cooking for a minute or two.
• Use a pan that can go in the oven. Check that the handle is ovenproof. A cast iron pan gives the best golden edges.
• No oven? Cook it on the stove over low heat with a lid on for 10 to 12 minutes, or finish it under a hot grill (broiler) for 2 to 3 minutes, watching closely.

Swaps and variations

• Greens: use kale, chard or frozen spinach (thawed and squeezed dry) instead of fresh spinach. Our guide on how to cook kale shows how to prepare it.
• Cheese: swap the feta for goat cheese, cheddar or Parmesan.
• More vegetables: add sliced peppers, zucchini, mushrooms or leftover roasted vegetables.
• Potato frittata: add 200 g of cooked sliced potatoes for a more filling, Spanish-style version.
• Dairy-free: leave out the feta and use an unsweetened plant drink, adding olives for saltiness.

Nutrition per serving (estimate)

One serving is a quarter of the frittata. These figures were calculated from USDA FoodData Central values for whole eggs, 2% milk, spinach, feta, tomatoes, onion, olive oil and salt.

Eggs make this a high-protein meal, and the spinach and tomatoes add vitamins and color. Our article on spinach nutrition explains what a portion of spinach provides. Most of the sodium comes from the feta, so taste before adding extra salt.

The frittata is naturally low in carbohydrate, so it suits people following lower-carb eating plans. Our list of high-protein breakfast ideas has more egg dishes.

Contains: eggs and milk.

Is feta safe in pregnancy?

Feta made from pasteurized milk is generally considered safe to eat during pregnancy, while unpasteurized soft cheeses are not. Check the label, and see our guide to foods to avoid during pregnancy. Cooking the frittata until the egg is firmly set also matters if you’re pregnant.

Storage and reheating

Let leftovers cool, then cover and refrigerate within 2 hours. Eat them within 3 to 4 days, as the USDA advises. Frittata is good cold in a lunchbox, or reheat a slice in the microwave for 45 to 60 seconds, or in the oven at 180°C (350°F) for about 10 minutes, until hot all the way through.

It’s a useful meal prep recipe: bake on Sunday and you have breakfasts or lunches for several days. Our guide to meal prep for beginners has more ideas.

What to serve with it

• A tomato and cucumber salad with olive oil.
• Whole grain toast or warm pita.
• Our caprese toast for a weekend brunch.

Common questions

What’s the difference between a frittata and an omelette?

An omelette is cooked quickly in a pan and folded around its filling. A frittata has the filling mixed into the eggs and is cooked slowly, often finished in the oven, then cut into wedges.

Why is my frittata watery?

Usually because the vegetables released water. Cook the spinach until it’s dry, and pat tomatoes dry if they’re very juicy.

Can I make it in a baking dish?

Yes. Pour everything into a greased 20 cm (8 inch) square dish and bake at 180°C (350°F) for 25 to 30 minutes, until set in the center.

This article is general information, not medical advice. Nutrition figures are estimates from USDA FoodData Central and will change with the brands and amounts you use. If you follow a diet for a medical reason, check the recipe with your doctor or dietitian.