This spinach feta frittata is a perfect blend of flavors, making it a delightful dish for breakfast or brunch. It's packed full of healthy spinach, tangy feta, and is finished off with some parmigiano-reggiano for extra depth of flavor. Whether you're looking to impress guests or just treat yourself to a scrumptious meal, this recipe is a sure hit.
Most ingredients for this frittata can be easily found in your home. However, if you're missing any, your local supermarket should stock everything. Feta and parmigiano-reggiano cheeses may not be part of your regular pantry items. Feta is a briny, white cheese from Greece, while parmigiano-reggiano is a hard, granular cheese from Italy, known for its rich, umami flavor.
Ingredients for the Spinach Feta Frittata
Whole eggs: These are a great source of protein and will act as the binding agent for the frittata.
Egg whites: Used for added protein without increasing the calorie content significantly.
Olive oil: Used for sautéing the onions and scallions, it also adds a wonderful flavor.
Red onion: Adds a sweet and slightly spicy flavor to the frittata.
Scallions: Also known as green onions, they add a crisp, mild flavor.
Frozen spinach: Loaded with nutrients, it’s a convenient way to add greens to your frittata.
Feta: This cheese lends a tangy, salty flavor that complements the spinach perfectly.
Parmigiano-reggiano: Adds a nutty, savory depth to the frittata.
Salt and freshly ground pepper: Used to season the frittata to taste.
One reader, Darya Creech says:
This spinach feta frittata recipe is a game-changer! The combination of flavors is simply divine. The feta adds a delightful tanginess, and the spinach brings a burst of freshness. It's a healthy and satisfying dish that's perfect for any meal. I highly recommend trying it out!
Techniques Required for Making a Spinach Feta Frittata
Squeeze out water from spinach: Thaw the frozen spinach and then place it in a clean kitchen towel or paper towels. Squeeze the spinach to remove as much water as possible. This step is important to prevent the frittata from becoming watery.
Cooking the onions and scallions: Heat the olive oil in the sauté pan over medium heat. Add the chopped red onion and scallions and cook for about 4 minutes until they become soft and translucent. This will help to release their flavors and add a savory base to the frittata.
Beating the eggs and mixing the ingredients: In a medium bowl, beat the whole eggs and egg whites together. Add salt, pepper, grated cheeses, and the squeezed spinach to the beaten eggs. Mix the ingredients well to ensure even distribution of flavors in the frittata.
Cooking the frittata in the skillet: After pouring the egg mixture into the skillet, allow it to cook for about 5 minutes until the bottom sets. This will create a firm base for the frittata.
Inverting the frittata: To ensure even cooking, hold a large plate over the pan and carefully invert the frittata onto the plate. Then, slide it back into the pan to cook the other side.
Final cooking and serving: Cook the frittata for about 5 minutes longer to ensure it is fully set and cooked through. Serve the spinach feta frittata hot, either directly from the pan or transferred onto a serving plate.
How To Make Spinach Feta Frittata
Make a delightful breakfast with this spinach feta frittata. Cooked with onion, scallions, and Parmigiano, this dish is ready in 30 minutes.
Serves:
Ingredients
- 2whole eggs
- 8large egg whites
- 1tspolive oil
- ½red onion,finely chopped
- 3scallions,chopped
- 10ozfrozen spinach,chopped, thawed
- 2ozfeta,crumbled
- 2tbspParmigiano-Reggiano,grated
- salt and freshly ground pepper
Instructions
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Squeeze all water from spinach.
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In a 9-inch non-stick sauté pan, heat olive oil over medium heat.
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Add the onion and scallions and cook for about 4 minutes until soft.
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Meanwhile in a medium bowl, beat the eggs.
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Add salt, pepper, cheeses, and spinach and mix well.
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Pour the mixture into the skillet and cook for about 5 minutes until the bottom sets.
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Hold a large plate over the pan and invert the frittata onto the plate, then slide it back into the pan.
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Cook for about 5 minutes longer. Serve hot.
Nutrition
- Calories: 158.34kcal
- Fat: 7.83g
- Saturated Fat: 3.77g
- Trans Fat: 0.01g
- Monounsaturated Fat: 2.63g
- Polyunsaturated Fat: 0.77g
- Carbohydrates: 6.62g
- Fiber: 2.27g
- Sugar: 2.39g
- Protein: 16.04g
- Cholesterol: 95.76mg
- Sodium: 478.61mg
- Calcium: 226.21mg
- Potassium: 607.86mg
- Iron: 2.75mg
- Vitamin A: 399.93µg
- Vitamin C: 23.19mg
Essential Technique Tip for Making a Perfect Spinach Feta Frittata
When preparing the frittata, it's crucial to thoroughly squeeze out all the water from the spinach. Excess moisture can make your frittata soggy instead of fluffy and light. Using a clean kitchen towel or paper towels can be an effective way to do this. Simply place the thawed spinach in the center of the towel, gather the corners, and twist to squeeze out the water. This will ensure your frittata has the perfect texture.
Time-Saving Tips for Making a Spinach and Feta Frittata
Prepare the ingredients: Gather and prepare all your ingredients before starting to cook to streamline the process.
Use pre-washed spinach: Opt for pre-washed spinach to save time on washing and drying the greens.
Pre-crumbled feta: Consider using pre-crumbled feta to skip the step of crumbling the cheese yourself.
Use a non-stick pan: Cooking the frittata in a non-stick pan will make it easier to flip and prevent sticking, saving time on cleanup.
Double the recipe: Make a larger batch and store the leftovers for quick and easy meals throughout the week.
Prep ahead: Prepare the frittata mixture the night before and refrigerate, so all you have to do is cook it the next day.
Substitute Ingredients For Spinach Feta Frittata Recipe
whole eggs - Substitute with egg substitute: Egg substitutes are a suitable alternative for those looking to reduce cholesterol or saturated fat intake. They are made from egg whites and provide a similar texture and binding properties in recipes.
large egg whites - Substitute with aquafaba: Aquafaba, the liquid from canned chickpeas, can be used as a vegan egg white substitute. It whips up into stiff peaks and can be used in place of egg whites in recipes.
olive oil - Substitute with avocado oil: Avocado oil has a similar smoke point to olive oil and a mild flavor, making it a suitable substitute for sautéing and frying.
red onion - Substitute with yellow onion: Yellow onions can be used as a substitute for red onions in recipes, providing a slightly milder flavor.
scallions - Substitute with chives: Chives can be used as a substitute for scallions, providing a mild onion flavor to dishes.
frozen spinach - Substitute with fresh spinach: Fresh spinach can be used as a substitute for frozen spinach, providing a vibrant color and slightly different texture to the dish.
feta - Substitute with goat cheese: Goat cheese has a tangy flavor similar to feta and can be used as a substitute in recipes.
parmigiano-reggiano - Substitute with pecorino romano: Pecorino Romano cheese has a similar salty and tangy flavor to parmigiano-reggiano and can be used as a substitute in recipes.
Best Way to Present a Spinach and Feta Frittata
Elevate the frittata with a stunning plating: When presenting the frittata, carefully slide it onto a beautiful serving platter to showcase its vibrant colors and textures.
Garnish with fresh herbs: Sprinkle the frittata with a generous amount of freshly chopped parsley or chives to add a pop of color and a burst of fresh flavor.
Incorporate edible flowers for an elegant touch: Place a few delicate edible flowers such as nasturtiums or pansies on the frittata to add a touch of sophistication and a hint of floral aroma.
Accompany with a side of mixed greens: Serve the frittata alongside a vibrant and refreshing mixed greens salad dressed lightly with a lemon vinaigrette for a delightful contrast of flavors.
Present on a bed of roasted cherry tomatoes: Arrange the frittata on a bed of succulent roasted cherry tomatoes to infuse the dish with a burst of sweet and tangy flavors.
Add a drizzle of balsamic reduction: Create an elegant design on the plate with a delicate drizzle of balsamic reduction to add a touch of sweetness and acidity to the dish.
Serve with a side of artisanal bread: Accompany the frittata with slices of freshly toasted artisanal bread drizzled with extra virgin olive oil and a sprinkle of flaky sea salt for a delightful accompaniment.
Enhance with a sprinkle of microgreens: Finish the frittata with a delicate sprinkle of vibrant microgreens such as arugula or radish sprouts to add a burst of fresh, peppery flavor and a touch of elegance.
Essential Tools for Making a Spinach Feta Frittata
- Whisk: A kitchen utensil used for whipping and mixing ingredients such as eggs, sauces, and batters.
- Non-stick sauté pan: A pan with a non-stick coating that prevents food from sticking, making it ideal for sautéing and frying.
- Medium bowl: A bowl of moderate size used for mixing and combining ingredients.
- Large plate: A plate with a wide surface area, often used for serving or transferring cooked food.
- Food processor: A kitchen appliance used to perform various food preparation tasks such as chopping, blending, and pureeing.
- Mixing spoon: A long-handled spoon used for stirring and mixing ingredients in a bowl or pot.
- Knife: A sharp-edged utensil used for cutting and preparing ingredients.
- Cutting board: A durable board used as a surface for cutting and preparing food items.
- Olive oil: A type of oil extracted from olives, commonly used in cooking and as a salad dressing.
- Grater: A kitchen tool with a rough surface used to shred or grate ingredients such as cheese or vegetables.
- Spatula: A flat, flexible utensil used for lifting, flipping, and spreading food items.
- Measuring spoons: Utensils used to measure small amounts of ingredients accurately.
- Measuring cup: A container used to measure liquid or dry ingredients accurately.
How To Store and Freeze a Spinach Feta Frittata
- Allow the frittata to cool completely before storing or freezing.
- To store in the refrigerator, wrap the frittata tightly in plastic wrap or place it in an airtight container. It will keep in the fridge for up to 3-4 days.
- To freeze the frittata, follow these steps:
- Cut the frittata into individual portions or wedges.
- Wrap each portion tightly in plastic wrap, making sure to remove as much air as possible.
- Place the wrapped portions in a freezer-safe container or resealable freezer bag.
- Label the container or bag with the date and contents.
- Freeze for up to 2-3 months.
- To reheat the frozen frittata, you have two options:
- Thawing first: Remove the desired portion from the freezer and let it thaw in the refrigerator overnight. Once thawed, reheat in the microwave or in a preheated oven at 350°F (175°C) until heated through.
- Reheating from frozen: Preheat your oven to 350°F (175°C). Remove the frozen frittata portion from the wrapping and place it on a baking sheet. Cover with foil and bake for about 20-30 minutes, or until heated through. Remove the foil for the last 5 minutes of baking to crisp up the top, if desired.
- Note that freezing and reheating may slightly affect the texture of the eggs and vegetables, but the flavor should remain delicious.
How To Reheat Frittata Leftovers
To reheat leftover spinach feta frittata, the best method is to use the oven. Preheat your oven to 350°F (175°C). Place the frittata on a baking sheet lined with parchment paper or aluminum foil. Bake for about 10-15 minutes, or until heated through. This method helps to maintain the texture and flavor of the frittata without making it soggy or rubbery.
Another option is to use the microwave. Place a slice of the frittata on a microwave-safe plate and heat it on high power for 30-60 seconds, depending on the thickness of the slice and the power of your microwave. Be careful not to overheat the frittata, as it can become rubbery and tough. To prevent this, you can place a damp paper towel over the frittata to help keep it moist during reheating.
If you prefer a crispy exterior, you can reheat the frittata in a skillet. Heat a small amount of olive oil or butter in a non-stick skillet over medium heat. Add the frittata slice and cook for 1-2 minutes on each side, or until heated through and slightly crispy on the outside. This method works well if you like a bit of extra texture and crunch to your reheated frittata.
For a quick and easy option, you can also enjoy leftover frittata cold or at room temperature. This is particularly refreshing during the summer months or when you're in a rush. Simply slice the frittata and serve it as is, or alongside a fresh salad or a slice of crusty bread.
If you want to add some extra flavor to your leftover frittata, consider topping it with fresh herbs like basil, parsley, or chives. You can also sprinkle some additional feta cheese or Parmigiano-Reggiano on top before reheating for an extra burst of flavor.
Random Fact About Spinach Feta Frittatas
The frittata is a versatile dish that can be enjoyed at any time of day. It is a popular choice for breakfast, brunch, lunch, or dinner.
Is Making a Spinach Feta Frittata Economical for Home Cooking?
This spinach feta frittata recipe is highly cost-effective for a household. Spinach and eggs are affordable, and the recipe uses simple ingredients. The feta and parmigiano-reggiano add a touch of luxury without breaking the bank. Overall, I rate this recipe an 8 for its affordability and deliciousness. The approximate cost for a household of 4 people is around $10, making it a budget-friendly and satisfying meal option.
Is This Frittata Recipe Healthy or Unhealthy?
The spinach feta frittata recipe is a healthy and nutritious dish that packs a punch of protein and vitamins. The use of whole eggs and egg whites provides a good balance of protein and healthy fats, while the spinach adds a generous serving of vitamins A and K, as well as iron and calcium. The feta and Parmigiano-Reggiano cheeses add a delicious tang and a boost of calcium, but they also contribute to the dish's saturated fat and sodium content.
To make this recipe even healthier, consider the following suggestions:
- Reduce the amount of feta cheese or opt for a lower-fat variety to decrease the saturated fat content
- Use a non-stick pan and skip the olive oil to reduce the overall fat content
- Add more vegetables, such as diced bell peppers or mushrooms, to increase the fiber and nutrient content
- Serve the frittata with a side salad or roasted vegetables to make it a more well-rounded meal
- Use a combination of whole eggs and egg whites to maintain a good protein balance while reducing the cholesterol content
Editor's Thoughts on This Spinach and Feta Frittata Recipe
This spinach feta frittata recipe is a delightful combination of flavors and textures. The use of egg whites and minimal oil makes it a healthier option without compromising on taste. The addition of feta and parmigiano-reggiano brings a rich and savory element, while the spinach provides a burst of freshness. The cooking technique ensures a perfectly cooked frittata with a golden crust. Overall, this recipe is a great choice for a nutritious and satisfying meal.
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Why trust this Spinach Feta Frittata Recipe:
This spinach feta frittata recipe is a trustworthy choice for a healthy and delicious meal. The combination of spinach and feta provides a burst of flavor and essential nutrients. The use of olive oil adds a touch of heart-healthy fats, while the addition of parmigiano-reggiano elevates the dish with its rich and nutty flavor. The careful instructions ensure a perfectly cooked frittata every time. Trust in the quality and balance of ingredients to create a satisfying and wholesome dish.
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