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Greek Spinach and Feta Frittata

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Greek Spinach and Feta Frittata

 Description

This Greek Spinach and Feta Frittata is a fluffy, savory, Mediterranean-inspired egg dish packed with tender spinach, creamy feta cheese, and fresh herbs. It’s easy to make, naturally low in carbs, and loaded with protein, making it perfect for breakfast, brunch, lunch, or healthy meal prep. Every bite is rich, cheesy, and bursting with classic Greek flavors.

 Ingredients

  • 8–10 large eggs
  • 5–6 ounces fresh baby spinach
    or 6 ounces frozen chopped spinach, thawed and squeezed dry
  • ½ cup to 1 cup crumbled feta cheese

Additional Ingredients

  • ¼ cup milk or heavy cream
  • ½ small onion, diced
  • 2 garlic cloves, minced
  • 1 tbsp olive oil
  • 1 tsp dried oregano
  • ½ tsp salt
  • ½ tsp black pepper

Optional Add-Ins:

  • Cherry tomatoes
  • Kalamata olives
  • Red bell peppers
  • Fresh dill or parsley

 Instructions

  1. Preheat oven to 375°F (190°C).
  2. In a large bowl, whisk together eggs, milk, oregano, salt, and black pepper until smooth.
  3. Heat olive oil in an oven-safe skillet over medium heat.
  4. Sauté diced onion for 2–3 minutes until softened.
  5. Add garlic and cook for 30 seconds.
  6. Add spinach and cook until wilted if using fresh spinach.
  7. Spread spinach mixture evenly across the skillet.
  8. Pour egg mixture into the skillet.
  9. Sprinkle crumbled feta evenly over the top.
  10. Cook on stovetop for 2–3 minutes until edges begin to set.
  11. Transfer skillet to the oven and bake for 12–15 minutes or until center is fully set and lightly golden.
  12. Let rest for 5 minutes before slicing and serving.

Servings

Serves 6

 Prep & Cook Time

  • Prep Time: 10 minutes
  • Cook Time: 18 minutes
  • Total Time: 28 minutes

 Nutritional Information (Per Serving Approx.)

  • Calories: 210
  • Protein: 15g
  • Carbohydrates: 4g
  • Fat: 15g
  • Fiber: 1g
  • Calcium: 15% DV

 Benefits

  • High in protein for lasting energy
  • Rich in iron and vitamins from spinach
  • Low-carb and keto-friendly
  • Great make-ahead breakfast option
  • Mediterranean-style healthy meal

 Tips

  • Squeeze frozen spinach very well to avoid excess moisture.
  • Use full-fat feta for the creamiest flavor.
  • Don’t overbake—the eggs should stay soft and fluffy.
  • Let the frittata rest before cutting for cleaner slices.

Serving Suggestions

  • Toasted sourdough bread
  • Greek salad
  • Fresh fruit
  • Roasted potatoes
  • Yogurt with herbs and cucumber

 Q&A

Can I use frozen spinach?

Yes, just thaw and squeeze out all extra liquid first.

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

A frittata is thicker, cooked slowly, and usually finished in the oven.

Can I make it dairy-free?

Yes, omit feta or use dairy-free cheese alternatives.

Can I add meat?

Absolutely! Turkey sausage, bacon, or grilled chicken work well.

How long does it last?

Store in the refrigerator for up to 4 days.

 Storage

  • Refrigerator: Up to 4 days
  • Freezer: Up to 2 months
  • Reheat gently in microwave or oven before serving

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