Looking for a protein-packed brunch that’s light, easy, and irresistibly flavorful? This spinach and feta frittata is the perfect solution. Whether you’re hosting brunch, meal prepping for the week, or just craving something savory, this dish delivers. In this post, we’ll share a heartwarming story from my kitchen, break down the ingredients and steps, and answer common questions people ask about frittatas. Packed with wholesome spinach, tangy feta, and fluffy eggs, this recipe checks all the boxes for health and taste. Let’s dive into this spinach and feta frittata recipe that’s bound to become a family favorite.
Table of Contents
Table of Contents
Why You’ll Love This Spinach and Feta Frittata
There’s something comforting about waking up on a lazy Sunday morning and knowing brunch is on the menu. One of my go-to dishes is this spinach and feta frittata—it’s a true lifesaver when I want something wholesome, fast, and flavorful. I first made it when I had a bunch of leftover spinach and some feta from a peach arugula salad I whipped up the night before. I hate food waste, so I just tossed everything together with some eggs, scallions, and a touch of Parm, hoping for the best. What came out of the oven was a golden, fluffy frittata that smelled like heaven.
My husband took one bite, looked up, and said, “Please make this every week.” Now it’s part of our regular rotation, especially when we want something satisfying but light. I often serve it with a side of grilled peach salad or a slice of homemade flourless cottage cheese bread. The combination of creamy feta and fresh spinach folded into perfectly cooked eggs is just unbeatable.
What I love most is how versatile it is—you can prep it ahead, serve it warm or cold, and even pack leftovers in school lunches. It’s become one of those recipes that always brings people together at the table. And since it fits into our busy schedule (hello, 30-minute meals!), I never feel overwhelmed.
Whether you’re new to cooking or a brunch pro, this spinach and feta frittata will win you over—just like it did in my kitchen. Want more frittata ideas? Check out my guide on how to make a perfect frittata every time or pair it with something sweet like these protein cottage cheese pancakes.
Print
Spinach and Feta Frittata Recipe – 5-Min Healthy Brunch Idea
This spinach and feta frittata is a protein-packed, vegetarian dish that’s quick, flavorful, and perfect for any meal of the day. Great for meal prep or brunch!
- Total Time: 20 minutes
- Yield: 4 servings 1x
Ingredients
4 large whole eggs
1 cup egg whites
1 teaspoon olive oil
1/2 cup red onion, finely chopped
3 scallions, chopped (plus more for topping)
1 1/2 cups fresh chopped spinach
2 oz crumbled feta (plus extra for topping, optional)
2 tablespoons Parmigiano-Reggiano, grated
1/2 teaspoon kosher salt
Freshly ground pepper
Diced cherry or grape tomatoes (optional for topping)
Instructions
1. Preheat oven to 400°F (200°C).
2. Heat olive oil in a 9- or 10-inch oven-safe nonstick skillet over medium heat.
3. Add red onion and scallions and sauté for 4 minutes until softened.
4. In a bowl, whisk eggs and egg whites until combined.
5. Stir in salt, pepper, Parmesan, feta, sautéed onion mix, and spinach.
6. Pour mixture into skillet and cook on stove until the edges set, about 4–5 minutes.
7. Transfer skillet to oven and bake for 4–5 minutes until center is set.
8. Remove from oven, let rest, then transfer to a plate and slice into 4 wedges.
9. Top with tomatoes and extra scallions before serving.
Notes
Use fresh spinach for best texture, or thawed frozen spinach (well-drained).
Feta adds tangy flavor but you can sub with goat cheese or leave it out.
Great hot or cold—perfect for lunchboxes or meal prep.
Store leftovers up to 4 days in the fridge and reheat gently.
- Prep Time: 10 minutes
- Cook Time: 10 minutes
- Category: Breakfast, Brunch
- Method: Baked
- Cuisine: American, Mediterranean
- Diet: Vegetarian
Nutrition
- Serving Size: 1 slice
- Calories: 180
- Sugar: 1g
- Sodium: 410mg
- Fat: 11g
- Saturated Fat: 4g
- Unsaturated Fat: 6g
- Trans Fat: 0g
- Carbohydrates: 3g
- Fiber: 1g
- Protein: 17g
- Cholesterol: 150mg
Smart Prep Tips for a Flawless Frittata
Do You Cook Spinach Before Putting in a Frittata?
Absolutely! While baby spinach wilts fast, giving it a quick sauté ensures the frittata isn’t watery. For this spinach and feta frittata, I cook the chopped spinach right in the same skillet after softening the onions and scallions. This process helps retain flavor while also removing extra moisture.
Fresh spinach works best, but if you’re using frozen, be sure to thaw and squeeze out every bit of water. Nobody likes a soggy frittata! Once wilted, the spinach blends beautifully with the eggs and cheese mixture for a perfect texture.
This method is similar to how I handle veggies in my asparagus mushroom red pepper pasta—it’s all about building layers of flavor.
Ingredient Swaps and Flavor Add-Ins
One of the best things about this spinach feta frittata is how flexible it is. Want to make it heartier? Add diced cooked potatoes or mushrooms. Craving something sweet and savory? A few caramelized red peppers would be fantastic. If you’re looking for dairy-free options, swap feta with a plant-based cheese or use all egg whites for a lighter version.
For an herb-forward twist, toss in fresh dill or basil—it gives the dish a Mediterranean feel. And don’t skip the Parmesan, which adds a salty umami kick. Try a similar flavor layering in my baked cottage cheese eggs for another brunch-worthy idea.
For serving, top with diced cherry tomatoes and extra scallions. The color pop is gorgeous, and the acidity balances the richness.
Is Spinach and Feta Frittata Actually Healthy?
Is a Spinach and Feta Omelette Healthy? Let’s Talk Nutrition
Yes, and a frittata with spinach and feta is no exception! This dish isn’t just delicious—it’s incredibly nutritious. Fresh spinach provides fiber and antioxidants, while whole eggs and egg whites provide protein, calcium, and healthy fats from feta and Parmesan. You’re getting all the goodness of leafy greens in every bite.
The eggs provide around 12–14 grams of protein per serving, which makes this a fantastic post-workout breakfast or light lunch. And thanks to the olive oil and real cheese, it’s satisfying without being heavy. If you’re tracking macros, you’ll love how clean this dish is—similar to my high-protein cottage cheese pancakes, this recipe balances fat, protein, and carbs just right.
With minimal ingredients and no processed items, this spinach and feta frittata fits into Mediterranean, low-carb, and high-protein meal plans easily. It’s even gluten-free by nature, making it a smart option for sensitive tummies.
Does Feta Work in a Frittata? Here’s Why It Shines
Feta cheese is absolutely perfect in a frittata. It adds an acidic, salty punch that balances the earthiness of spinach and the richness of eggs. The slightly crumbly texture means you get little pockets of flavor throughout the frittata rather than a melted mess. It also tastes great with fresh herbs and tomatoes.
You can use cow, sheep, or goat milk feta depending on your preference, but I recommend using a good-quality block instead of the pre-crumbled kind—it melts better and has more flavor.
If you like that Greek-inspired flavor combo, you might also enjoy my Greek yogurt cookie dough for dessert—it’s another smart way to work feta’s cousin (yogurt!) into your day.
Frittata or Quiche? Why This Dish Stands Out
Spinach and Feta Frittata vs. Quiche: What’s the Real Difference?
It’s easy to confuse a spinach and feta frittata with a quiche, but they’re not the same dish. The biggest difference? A quiche is baked in a pie crust and usually includes cream or milk, giving it a silky, custard-like filling. It’s rich, but also more time-consuming to make.
A spinach and feta frittata, on the other hand, skips the crust and dairy, keeping things lighter and simpler. You cook it right in a skillet—starting on the stovetop and finishing in the oven. No crust means fewer steps, and the result is a fluffy egg dish that highlights the flavor of the spinach and the tang of the feta.
This makes the frittata ideal for quick meals, especially when you’re low on time or ingredients. It also stores and reheats better than quiche, which can get soggy from the crust.
How to Serve and Store This Easy Spinach and Feta Frittata
When it’s fresh out of the oven, I like to let the frittata cool just a bit before slicing. Serve it warm with fresh tomatoes and a sprinkle of scallions, or go fancy with a side of grilled chicken zucchini salad.
Leftovers are perfect for meal prep. Store slices in a container in the fridge and they’ll stay good for four days. It’s great for busy mornings—just heat and eat! You can even enjoy it cold, like a protein-packed breakfast slice.
Want a full brunch spread? Pair this spinach and feta frittata with easy peach salad and you’ve got something colorful, healthy, and totally satisfying.
FAQ: Spinach and Feta Frittata
Do you cook spinach before putting in a frittata?
Yes, lightly cooking the spinach helps release excess moisture. This prevents the frittata from becoming watery and keeps the texture firm. Sautéing spinach also helps blend flavors more evenly into the egg mixture.
Is a spinach and feta omelette healthy?
Definitely. Like a spinach and feta frittata, an omelette with these ingredients is low in carbs, high in protein, and full of nutrients like iron, calcium, and antioxidants. It’s a smart choice for a balanced meal.
Does feta work in a frittata?
Absolutely. Feta’s salty, tangy flavor brings the frittata to life. It doesn’t melt completely, so you get little bursts of cheesy flavor in each bite. It’s especially delicious when paired with spinach and herbs.
What’s the difference between a quiche and a frittata?
Quiche includes a pastry crust and often uses cream, while a frittata is crustless and cooked in a skillet. Frittatas are lighter, quicker to make, and ideal for a wholesome, low-carb meal like this spinach and feta frittata.
Conclusion
A spinach and feta frittata is more than just a breakfast dish—it’s a versatile, flavorful meal that works morning, noon, or night. With simple ingredients, quick prep, and loads of protein, it’s the kind of recipe you’ll come back to week after week. Whether you’re serving brunch, planning make-ahead meals, or looking for a nutritious snack, this dish delivers every time.
For more wholesome ideas, don’t miss my guides to frittata basics or try these high-protein baked eggs. See you back in the kitchen!
For More recipes Follow me on Facebook!
