Spinach Frittata with Feta

This veggie-packed spinach frittata with feta is inspired by the flavors in Spanakopita and is a delicious, beautiful addition to any brunch table. Enjoy this recipe right away or stash it in the fridge for a satiating breakfast or lunch option.

Frittata is my go-to egg dish when we’re hosting people for brunch. I love how satisfying it is and that you can load it up with veggies. Moreover, it’s so easy, looks beautiful on the table, and can be customized for a variety of dietary restrictions.

The spinach frittata with feta recipe below is inspired by the flavors in Spanakopita and a family fave in my house. It requires just a handful of ingredients, is great for a crowd, and the leftovers make an excellent lunch. But before we get to the recipe, I dive into a few common questions about frittata, plus a controversial topic – the health value of eggs.

What’s the difference between frittata and quiche?

There are a couple of differences between frittatas and quiches, although they share some similarities. Both are egg-based dishes commonly served at breakfast or brunch however they can make a delicious dinner too.

A frittata is crustless while a quiche has a shell, often made of pastry. A quiche also typically contains more milk or dairy than a frittata which gives it a creamier, fluffier filling. On the other hand, a frittata tends to be firmer and denser. Finally, a quiche is usually baked in the oven while a frittata typically starts on the stove and can be finished on the stove or baked in the oven.

How long does frittata last in the fridge?

Frittata can be stored in the fridge for 3-4 days or frozen for 3-4 months.

Two eggs nutrition information

Eggs are a rich source of protein, B vitamins, and other micronutrients such as selenium, iodine, and choline. These nutrients support satiety, muscle synthesis and maintenance, energy production, DNA synthesis, thyroid function, the immune system, early brain development, and more.

Furthermore, eggs are a complete protein meaning they contain all the amino acids that our bodies cannot manufacture. They are a rich source of leucine – an amino acid that stimulates muscle protein synthesis and muscle building [1].

Eggs are vegetarian-friendly and loaded with B12, a vitamin often lacking in plant-rich diets and frequently supplemented by vegetarians (and vegans). They’re also gluten-free and dairy-free and although egg is one of the more common food allergies, the estimated prevalence among kids under 5 is 1.3%, with even fewer adults affected [2]. (Note: the recipe below, however, is not dairy-free).

Here’s the nutrition breakdown for 2 large eggs:

• Calories: 140 kcal
• Protein: 12.6 g
• Fat: 10 g
• Saturated Fat: 3.3 g
• Monounsaturated Fat: 3.8 g
• Polyunsaturated Fat: 1.4 g
• Cholesterol: 372 mg
• Carbohydrates: 1.2 g
• Sugars: 1.1 g
• Dietary Fiber: 0 g
• Sodium: 124 mg
• Potassium: 3% of the DV
• Vitamin A: 10% of the DV
• Vitamin D: 10% of the DV
• Vitamin B12: 46% of the DV
• Riboflavin: 30% of the DV
• Folate: 12% of the DV
• Pantothenic acid: 14% of the DV
• Selenium: 56% of the DV
• Phosphorus: 10% of the DV
• Iodine: 16% of the DV
• Zinc: 8% of the DV
• Iron: 8% of the DV
• Choline: 54% of the AI
• Vitamin E: 4% of the DV

Are eggs good for weight loss?

Yes, eggs can help promote weight loss, largely because they are a rich source of protein [3]. Various studies have shown that a diet higher in protein is more effective for weight loss than lower protein eating approaches, even when calorie intake is the same for both groups [4]. Higher protein diets seem particularly helpful for weight loss in people with pre-diabetes [4].

There has been (and continues to be) much debate about the relationship between eggs and cholesterol – a marker of heart disease risk. Although some observational studies have demonstrated a link between higher egg consumption and cardiovascular disease, more recent research indicates that these effects may be mediated by eating an otherwise healthy, high-fiber diet [5,6].

That being said, those at higher risk for heart disease or who have existing heart health issues may benefit from reducing saturated fat intake, and swapping a couple of whole eggs a week for egg whites can help achieve that goal. For the general population, 1-2 whole eggs a day in the context of an otherwise healthy diet, rich in plants is unlikely to dramatically raise your heart disease risk.

Ingredients Substitutions for Spinach Frittata with Feta

Now, back to that spinach frittata with feta recipe that I mentioned earlier. One of the best things about frittata is that you can customize it to your tastes and dietary needs. Here are a few ideas for additions and substitutions:

• Veggies: Halved cherry tomatoes and mushrooms pair well with these flavors and can easily be added to the recipe. Add them to the pan before and sauté for a few minutes before you add the spinach.
• Whole milk: The milk in this recipe can either be omitted or substituted for a plant-based option.
• Feta: For those who are dairy-free, dairy-free feta can be used in this recipe. For a lower lactose version, substitute parmesan cheese for feta.
• Baby Spinach: Baby kale can be substituted for baby spinach.

That’s it from me today. Have a wonderful weekend!

Spinach and Feta Frittata

• Author: Edwina Clark
• Prep Time: 10 minutes
• Cook Time: 15 minutes
• Total Time: 25 minutes
• Yield: 6 slices 1x
• Category: Breakfast, brunch

Print Recipe

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Ingredients

Units USM Scale 1x2x3x

• 1 garlic clove
• 1/4 cup red onion
• 2 tbsp extra virgin olive oil
• 1 tbsp fresh dill
• 1 tbsp fresh parsley
• 2 tbsp whole milk
• 12 eggs
• 1/4 cup feta + 2 tbsp for topping
• 1/4 tsp salt
• 2 cups baby spinach

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Instructions

1. Mince the garlic and finely dice the red onion.
2. Finely chop the dill and parsley, and set aside.
3. Add the garlic, onion, and olive oil to a medium cast iron or ceramic pan. Place the pan on the stove and cook over medium heat until translucent.
4. While the garlic and onion are cooking, crack the eggs into a medium mixing bowl. Add the milk and salt, and whisk until frothy and yellow (without any streaks).
5. Add 1 cup of spinach to the pan and sauté until just wilted.
6. Spread the spinach evenly over the bottom of the pan. Sprinkle the parsley, dill, and 1/4 cup feta over the spinach.
7. Pour the eggs into the pan, and top with the remaining baby spinach and feta.
8. Cover and turn the heat down to low.
9. Cook on low until the frittata starts to pull away from the pan around the edges and the top is just set.
10. Remove the pan from the heat, allow the frittata to cool slightly before slicing.

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Nutrition

• Serving Size: 1 slice
• Calories: 210
• Sugar: 1.2 g
• Sodium: 308 mg
• Fat: 15.7 g
• Saturated Fat: 4.8 g
• Carbohydrates: 2.7 g
• Fiber: 0.4 g
• Protein: 14.1 g

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References

[1] Ely, I. A., Phillips, B. E., Smith, K., Wilkinson, D. J., Piasecki, M., Breen, L., Larsen, M. S., & Atherton, P. J. (2023). A focus on leucine in the nutritional regulation of human skeletal muscle metabolism in ageing, exercise and unloading states. Clinical nutrition (Edinburgh, Scotland), 42(10), 1849–1865. https://doi.org/10.1016/j.clnu.2023.08.010

[2] Samady, W., Warren, C., Wang, J., Das, R., & Gupta, R. S. (2020). Egg Allergy in US Children. The journal of allergy and clinical immunology. In practice, 8(9), 3066–3073.e6. https://doi.org/10.1016/j.jaip.2020.04.058

[3]Garrido-Miguel, M., Mesas, A. E., Fernández-Rodríguez, R., Fernández-Franco, S., Pozuelo-Carrascosa, D. P., López-Gil, J. F., & Martínez-Vizcaíno, V. (2022). The role of protein intake in the relationship between egg consumption and body composition in young adults. A mediation analysis. Clinical nutrition (Edinburgh, Scotland), 41(10), 2356–2363. https://doi.org/10.1016/j.clnu.2022.08.030

[4] Hansen, T. T., Astrup, A., & Sjödin, A. (2021). Are Dietary Proteins the Key to Successful Body Weight Management? A Systematic Review and Meta-Analysis of Studies Assessing Body Weight Outcomes after Interventions with Increased Dietary Protein. Nutrients, 13(9), 3193. https://doi.org/10.3390/nu13093193

[5] Mah, E., Chen, C. O., & Liska, D. J. (2020). The effect of egg consumption on cardiometabolic health outcomes: an umbrella review. Public health nutrition, 23(5), 935–955. https://doi.org/10.1017/S1368980019002441

[6] Zhou, X., Mott, M. M., Yiannakou, I., Bradlee, M. L., Singer, M. R., & Moore, L. L. (2024). Eggs and a Fiber-Rich Diet Are Beneficially Associated with Lipid Levels in Framingham Offspring Study Adults. Current developments in nutrition, 8(3), 102062. https://doi.org/10.1016/j.cdnut.2023.102062