Spinach Feta Frittata Recipe : Easy 20-Minute Breakfast (Keto-Friendly!)

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Are you searching for an easy frittata recipe that’s packed with flavor and nutrition? This Spinach and Feta Frittata is your answer to quick, satisfying meals any time of day. Whether you’re planning a weekend brunch or need a protein-packed weeknight dinner, this veggie frittata delivers restaurant-quality results with minimal effort.

Unlike complicated egg dishes, this oven baked frittata recipe requires just a handful of fresh ingredients and one skillet. The combination of tender baby spinach, tangy feta cheese, and aromatic fresh dill creates a harmonious blend of Mediterranean flavors that’ll have everyone asking for seconds. Plus, it’s naturally keto-friendly and gluten-free, making it perfect for various dietary preferences.

Ready in just 20 minutes from start to finish, this frittata recipe is about to become your go-to solution for busy mornings, elegant brunches, and everything in between.

Table of Contents

Why You’ll Love This Frittata Recipe

This Spinach and Feta Frittata stands out among egg dishes for dinner and breakfast for several compelling reasons:

• Lightning-fast preparation: From cracking eggs to serving, you’ll have a complete meal in 20 minutes
• One-pan simplicity: Everything cooks in a single cast iron skillet, minimizing cleanup
• Nutrient-dense: Packed with protein from eggs, vitamins from spinach, and calcium from feta
• Meal prep friendly: Make ahead and rehab throughout the week for quick breakfasts or lunches
• Dietary flexibility: Naturally keto-friendly, gluten-free, and vegetarian
• Budget-friendly: Uses affordable, everyday ingredients you likely have on hand
• Versatile serving options: Delicious hot, warm, or even at room temperature

The beauty of this veggie frittata lies in its simplicity. You don’t need fancy techniques or hard-to-find ingredients to create something truly spectacular.

Essential Ingredients for Perfect Frittata

Main Components

Ingredient	Quantity	Purpose
Large eggs	6	Protein base and structure
Heavy cream	1/4 cup	Creates fluffy, tender texture
Fresh dill	1 tablespoon, chopped	Adds bright, herbaceous flavor
Kosher salt	1/2 teaspoon	Enhances all flavors
Black pepper	1/4 teaspoon	Adds subtle heat
Olive oil	1 tablespoon	For sautéing vegetables
Yellow onion	1/2 medium, diced	Sweet, aromatic base
Baby spinach	4 ounces (4 cups packed)	Nutritious green vegetable
Feta cheese	3 ounces (1 cup crumbled)	Tangy, creamy element

Ingredient Quality Tips

Eggs: Choose the freshest eggs possible for the best flavor and texture. Farm-fresh or organic eggs often have richer, more vibrant yolks that create a beautiful golden frittata.

Spinach: Baby spinach is preferable because it’s more tender and wilts quickly. If using mature spinach, remove thick stems and roughly chop the leaves.

Feta cheese: Opt for block feta stored in brine rather than pre-crumbled versions. Block feta has better flavor and texture, and you can crumble it to your preferred size.

Fresh dill: Don’t substitute dried dill here fresh dill provides a bright, aromatic quality that dried herbs simply can’t replicate. If you absolutely must substitute, use fresh parsley or basil instead.

Equipment You’ll Need

Having the right tools makes this frittata recipe even easier to execute:

• 8-inch cast iron skillet or oven-safe nonstick pan: Essential for stovetop-to-oven cooking
• Mixing bowls: For whisking eggs and cream together
• Whisk: Creates a smooth, well-incorporated egg mixture
• Cutting board: For chopping onions and dill
• Chef’s knife: Makes vegetable prep quick and efficient
• Measuring cups and spoons: Ensures accurate ingredient ratios

The cast iron skillet is particularly important for this recipe it distributes heat evenly and transitions seamlessly from stovetop to oven, ensuring your frittata cooks uniformly without hot spots.

Step-by-Step Instructions

Preparation Phase

Step 1: Preheat Your Oven
Arrange a rack in the middle position of your oven and heat it to 400°F. This temperature ensures the frittata cooks through quickly while developing a slightly golden top.

Step 2: Prepare the Egg Mixture
In a medium mixing bowl, crack the 6 eggs. Add the heavy cream, finely chopped fresh dill, kosher salt, and freshly ground black pepper. Whisk vigorously until the mixture is smooth and slightly frothy this incorporates air and creates a lighter texture. Set the bowl aside while you prepare the vegetables.

Cooking the Vegetables

Step 3: Sauté the Onions
Heat the olive oil in your 8-inch cast iron skillet over medium heat until it shimmers. Add the diced onion and cook, stirring occasionally, for about 5 minutes. You’re looking for softened, translucent onions with just a hint of golden color around the edges. This step builds a sweet, aromatic foundation for your frittata.

Step 4: Wilt the Spinach
Add the baby spinach to the skillet. If your skillet seems crowded, add the spinach in batches, allowing each addition to wilt before adding more. Toss the spinach with tongs or a spatula until completely wilted and most of the released liquid has evaporated this takes about 3 minutes. Too much moisture will make your frittata watery, so don’t skip this evaporation step.

Once the spinach is wilted, spread it into an even layer across the bottom of the skillet. Sprinkle the crumbled feta cheese evenly over the vegetables.

Assembling and Baking

Step 5: Add the Egg Mixture
Pour the prepared egg mixture over the vegetables and cheese. Tilt and rotate the pan gently to ensure the eggs flow into all the gaps and settle evenly. You want every bite to contain eggs, vegetables, and cheese.

Step 6: Start on the Stovetop
Let the frittata cook undisturbed on the stovetop over medium heat for about 2 minutes. You’ll notice the eggs at the edges of the pan beginning to set and pull away slightly from the sides. This brief stovetop cooking helps the bottom set before transferring to the oven.

Step 7: Finish in the Oven
Transfer the cast iron skillet to your preheated oven. Bake for 8 to 10 minutes, checking for doneness at the 8-minute mark. To test, make a small slit in the center of the frittata with a knife. If liquid eggs run into the cut, continue baking for another 2 minutes. If the eggs are completely set with no liquid, your frittata is done.

Step 8: Cool and Serve
Remove the skillet from the oven (remember to use oven mitts that handle is hot!). Let the frittata cool in the pan for 5 minutes. This resting period allows the eggs to finish setting and makes slicing much easier. Cut into wedges and serve warm.

Pro Tips for Frittata Success

Don’t Rush the Onion Cooking: Taking the full 5 minutes to properly soften the onions develops natural sweetness and prevents crunchy bits in your finished frittata.

Evaporate Spinach Liquid: Spinach releases a surprising amount of water when cooked. Make sure most of this moisture cooks off before adding the eggs, or you’ll end up with a watery frittata.

Use Room Temperature Eggs: If you have time, let your eggs sit at room temperature for 15 minutes before whisking. Room temperature eggs blend more easily and create a fluffier texture.

Don’t Overcook: The frittata will continue cooking slightly as it rests, so pull it from the oven when it’s just barely set in the center. Overcooked frittatas become rubbery and dry.

Customize Your Add-ins: This recipe is incredibly versatile. Try adding sun-dried tomatoes, roasted red peppers, or different cheese varieties for exciting variations.

Serving Suggestions

This Spinach and Feta Frittata shines in multiple meal contexts:

For Breakfast or Brunch: Serve alongside buttery toast, fresh fruit salad, and crispy bacon or sausage. A dollop of Greek yogurt or sour cream adds extra creaminess.

For Lunch: Pair with a simple mixed green salad dressed with lemon vinaigrette. The bright acidity complements the rich eggs perfectly.

For Dinner: Serve with roasted potatoes or a quinoa pilaf and steamed vegetables for a complete vegetarian meal.

For Meal Prep: Cut into individual portions and store in airtight containers. Reheat in the microwave for 60-90 seconds for quick breakfasts or lunches throughout the week.

Storage and Reheating

Refrigeration: Store leftover frittata in an airtight container in the refrigerator for up to 4 days. The flavors actually deepen slightly as it sits, making leftovers just as delicious as the fresh version.

Freezing: While possible, freezing isn’t ideal for frittatas as the texture can become slightly watery upon thawing. If you must freeze, wrap individual portions tightly in plastic wrap and aluminum foil. Freeze for up to 2 months and thaw overnight in the refrigerator before reheating.

Reheating Methods:

• Microwave: 60-90 seconds on 50% power
• Oven: 350°F for 10-12 minutes, covered with foil
• Stovetop: In a covered skillet over low heat for 5 minutes

Nutritional Information (Per Serving)

Based on 4 servings:

• Calories: 245
• Protein: 15g
• Fat: 18g
• Saturated Fat: 8g
• Carbohydrates: 5g
• Fiber: 1g
• Sugar: 2g
• Sodium: 520mg
• Cholesterol: 305mg

This frittata provides substantial protein to keep you satisfied for hours while remaining relatively low in carbohydrates perfect for those following keto frittata recipes or low-carb eating plans.

Frequently Asked Questions

Can I make this frittata ahead of time?
Absolutely! Bake the frittata up to 2 days in advance and store it covered in the refrigerator. Reheat individual slices or the whole frittata before serving. It’s perfect for meal prep or when hosting brunch guests.

What if I don’t have fresh dill?
While fresh dill adds wonderful flavor, you can substitute fresh parsley, basil, or chives. Avoid dried dill as it doesn’t provide the same bright flavor profile. In a pinch, simply omit the herbs entirely the frittata will still be delicious.

Can I use a different type of cheese?
Yes! Goat cheese, ricotta, or shredded mozzarella work beautifully. For a sharper flavor, try crumbled blue cheese or aged cheddar. Each cheese brings its own character to the dish.

Why is my frittata watery?
The most common culprit is not cooking off enough liquid from the spinach. Make sure the spinach is well-wilted and most moisture has evaporated before adding the eggs. Also, ensure your feta is well-drained if it comes from a brine.

Can I make mini frittatas instead?
Definitely! Divide the mixture among greased muffin tins and bake at 375°F for 15-18 minutes. Mini frittata recipes are perfect for portion control and individual servings.

What’s the difference between a frittata and a quiche?
A frittata contains no crust and has a higher egg-to-dairy ratio than quiche, making it denser and more protein-rich. Frittatas are also cooked partially on the stovetop before finishing in the oven.

Can I add meat to this recipe?
Yes! Cooked bacon, sausage, ham, or even leftover rotisserie chicken make excellent additions. Cook any meat first, then proceed with the recipe as written. This turns it into a bacon frittata variation.

How do I know when the frittata is done?
The center should be just set with no liquid eggs visible when you make a small cut. The frittata will jiggle slightly but shouldn’t be liquidy. Remember, it continues cooking as it rests.

More Egg Dishes for Dinner and Breakfast

If you love this frittata recipe, try these other egg-based dishes:

• Vegetable-packed omelets
• Shakshuka with tomatoes and peppers
• Classic Spanish tortilla with potatoes
• Cloud eggs with herbs
• Baked egg cups with various vegetables

Final Thoughts

This Spinach and Feta Frittata proves that sophisticated flavor doesn’t require complicated techniques or expensive ingredients. With just a few pantry staples and fresh vegetables, you can create a restaurant-quality dish that works for any meal of the day.

The combination of fluffy eggs, nutrient-rich spinach, and tangy feta creates a perfectly balanced dish that satisfies both your taste buds and nutritional needs. Whether you’re feeding a family, meal prepping for the week, or hosting a brunch gathering, this versatile recipe delivers every time.

So grab your cast iron skillet, some fresh ingredients, and experience how easy it is to create this delicious oven baked frittata recipe. Your mornings are about to get a whole lot tastier!

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