Egg-based dishes are some of the most versatile meals that exist, and the frittata is a shining example of this versatility. Whether you’re looking for a healthy breakfast option, a quick weeknight dinner, or a filling brunch dish, a frittata ticks all the boxes. It’s easy to make, requires minimal ingredients, and can be customized endlessly to suit your tastes. One of the most beloved combinations for a frittata is spinach and feta, a delightful blend of flavors that brings the freshness of greens together with the tangy saltiness of feta cheese.
In this blog post, we will dive deep into the art of making a delicious Spinach and Feta Frittata. You’ll learn about the ingredients, step-by-step instructions, nutrition facts, recipe variations, and even some frequently asked questions. Whether you’re a seasoned cook or just starting your culinary journey, this recipe is sure to become a staple in your kitchen.
What is a Frittata?
Before we get into the details of making a spinach and feta frittata, let’s first understand what a frittata is. Essentially, a frittata is an Italian egg-based dish that is somewhat similar to an omelette but with a few key differences. Unlike an omelette, which is typically folded over its fillings, a frittata is cooked slowly and then finished off in the oven to give it a fluffy, soufflé-like texture. It is also not folded; instead, the fillings are mixed in with the eggs and cooked together, making it more of a hearty egg “pie.”
The word “frittata” comes from the Italian verb “friggere,” meaning to fry, and that’s exactly how this dish starts – by frying the ingredients in a pan before finishing the cooking process in the oven.
Why Spinach and Feta?
So, why is spinach and feta such a great combination for a frittata? There are several reasons why these two ingredients work so well together:
- Spinach is packed with vitamins, minerals, and antioxidants, making it a nutrient-dense green that’s ideal for a healthy diet. It’s low in calories but high in nutrients like vitamin K, vitamin A, iron, and calcium.
- Feta cheese adds a tangy, salty flavor to the dish, elevating the overall taste of the frittata. Feta is a staple in Mediterranean cuisine, and its crumbly texture pairs well with soft, fluffy eggs. It also adds a creamy richness that complements the fresh, vibrant flavor of spinach.
Together, these ingredients create a well-balanced dish that’s not only delicious but also nutritious.
Ingredients Needed for Spinach and Feta Frittata
To make a classic spinach and feta frittata, you only need a few basic ingredients. The following recipe serves 6-8 people:
- 12 large eggs (preferably organic)
- ½ cup whole milk
- 5 cups baby spinach, washed and dried
- ½ cup crumbled feta cheese
- 1 tablespoon olive oil
- 3 scallions, sliced thin
- 3 cloves garlic, minced
- Salt and pepper to taste
Step-by-Step Guide to Making Spinach and Feta Frittata
Step 1: Preparing the Egg Mixture
Start by cracking the 12 large eggs into a large mixing bowl. Add ½ cup of whole milk and season the mixture with a pinch of salt and a dash of freshly ground black pepper. Whisk the eggs and milk together until they are fully combined and the mixture is smooth. Set this aside while you prepare the other ingredients.
Step 2: Cooking the Spinach and Feta Mixture
In a large, oven-safe skillet (preferably non-stick), heat 1 tablespoon of olive oil over medium heat. Once the oil is heated, add the sliced scallions and minced garlic to the skillet. Cook for about 2-3 minutes, stirring frequently, until the scallions have softened and the garlic is fragrant.
Next, add 5 cups of baby spinach to the skillet. The spinach may seem like a lot at first, but remember that spinach wilts down significantly as it cooks. Stir the spinach until it is wilted, which should take about 2-3 minutes. Once the spinach is wilted, evenly spread the crumbled feta cheese over the top of the spinach in the skillet.
Step 3: Combining and Cooking the Frittata
Pour the egg mixture over the spinach and feta in the skillet. Use a spatula to gently stir the mixture, making sure that the eggs, spinach, and feta are evenly distributed throughout the skillet. Be careful not to over-stir, as you don’t want to scramble the eggs. Let the frittata cook on the stovetop for about 1-2 minutes, just until the edges begin to set.
Once the edges of the frittata are set, transfer the skillet to a preheated oven at 350°F (175°C). Bake the frittata for 8-10 minutes or until the center is firm and the edges are golden brown. To check for doneness, gently shake the skillet – if the center of the frittata doesn’t jiggle, it’s ready!
Step 4: Serving the Frittata
Once the frittata is cooked through, remove it from the oven and let it cool for a few minutes. Use a spatula to carefully loosen the edges of the frittata, then transfer it to a cutting board or serving plate. Slice the frittata into wedges and serve it warm. This dish pairs beautifully with a light green salad, crusty bread, or a simple tomato salad.
Nutrition Facts (Per Serving)
Here’s a breakdown of the nutritional information for a serving of spinach and feta frittata:
- Calories: 230 kcal
- Protein: 15g
- Carbohydrates: 6g
- Fat: 17g
- Saturated Fat: 7g
- Cholesterol: 341mg
- Sodium: 588mg
- Potassium: 390mg
- Fiber: 1g
- Vitamin A: 3346IU
- Vitamin C: 17mg
- Calcium: 171mg
- Iron: 3mg
Recipe Variations
While the classic spinach and feta frittata is delicious on its own, there are countless ways to switch up the recipe to suit your preferences or use ingredients you already have on hand.
Sausage Spinach Feta Frittata
For a heartier version of the recipe, add ½ pound of cooked Italian sausage. This is a great option if you’re serving the frittata as a dinner dish. Cook the sausage in the skillet before adding the spinach and feta, then follow the rest of the recipe as written.
Mediterranean Frittata
If you love Mediterranean flavors, you can enhance your frittata by adding chopped red bell peppers and Kalamata olives. The bell peppers add a nice sweetness, while the olives bring a salty, briny flavor that pairs well with the feta.
Spinach, Tomato, and Feta Frittata
During the summer months, when tomatoes are in season, you can add chopped tomatoes to the frittata for a fresh, vibrant flavor. Simply add the tomatoes along with the spinach and feta before pouring the egg mixture into the skillet.
FAQs (Frequently Asked Questions)
Can I use a different cheese other than feta?
Absolutely! While feta is a great option for this recipe, you can easily substitute it with other cheeses like goat cheese, cheddar, or even shredded mozzarella. Each cheese will give the frittata a different flavor profile, so feel free to experiment.
Can I freeze leftover frittata?
Yes, you can freeze frittata, although it is best enjoyed fresh. To freeze, let the frittata cool completely, then cut it into individual portions and store them in an airtight container or freezer-safe bag. Frittata can be frozen for up to 1 month. To reheat, thaw the frittata in the fridge overnight, then warm it in the oven at 350°F for 5-8 minutes until heated through.
Internal Linking Opportunities
For readers looking for more spinach-related recipes, consider exploring these:
- Spinach Quesadilla – A quick and delicious snack using spinach and cheese.
- Blueberry Salad with Spinach – A light, refreshing salad perfect for summer.
- Spinach Artichoke Pasta Bake – A hearty, baked pasta dish with a creamy spinach and artichoke sauce.
Conclusion
There’s no doubt that the spinach and feta frittata is a dish that checks all the boxes: it’s healthy, easy to make, versatile, and packed with flavor. Whether you serve it for breakfast, brunch, lunch, or dinner, it’s sure to be a hit with your family or guests. Plus, with so many variations possible, you can easily switch up the ingredients to suit your tastes or use whatever you have on hand.