High-Protein Spinach Frittata With Feta Cheese

There’s nothing quite like the smell of a frittata baking away in the oven, with all those diverse flavors mingling together. Did you know that a serving of this Spinach Frittata with Feta Cheese can pack in as much as 22 grams of protein? That’s right! Each slice is not only a delight to your senses, with the creamy texture of feta woven into the vibrant greens, but also a fantastic way to fuel your day. Whether you’re making it for brunch or a weekday breakfast, this dish swiftly transforms simple ingredients into something spectacular.

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Why This Spinach Frittata With Feta Cheese Became My Kitchen Hero

If there’s one dish that effortlessly combines ease, flavor, and nutrition, it’s the frittata. The beauty of this Spinach Frittata with Feta Cheese lies in its versatility—you can enjoy it warm or at room temperature, making it a perfect candidate for any meal. Plus, it only takes about 30 minutes from prep to plate, saving you time while still delivering on taste. Think of this frittata as your kitchen MVP, bringing together wholesome ingredients that not only please the palate but also nourish your body.

Ingredient Lineup

• 2 tablespoons olive oil
• 1 small onion, finely chopped
• 0.5 teaspoon salt
• 2 cloves garlic, finely chopped
• 5 oz baby spinach (5 to 6 cups or 150 grams)
• 8 large eggs
• 0.25 cup chopped parsley (6 to 7 grams)
• 0.25 cup chopped dill (6 to 7 grams)
• 0.5 teaspoon pepper
• Zest of one-third lemon (optional)
• 0.33 cup cream (heavy cream or cooking cream)
• 0.5 cup feta, crumbled (about 90 grams or 3 oz)
• 0.66 cup grated cheddar cheese (90 grams or 3 oz)
• 1 teaspoon butter (for greasing the pan)

This robust lineup of ingredients ensures that you’re not just feeding your family; you’re providing them with a nurturing dish packed with nutrients. The fresh herbs bring a lightness, while the feta adds a savory touch that makes every bite memorable.

Step-by-Step Method

1. Preheat the oven to 180 C (355 F). Heat the skillet over medium-high heat, add the olive oil, onions, and 0.5 teaspoon salt, and sauté for 2 to 3 minutes until softened.
2. Add garlic and lemon zest, stir briefly, then add the spinach. Cover with a lid to wilt spinach for 20 to 30 seconds.
3. Stir the spinach and sauté for another 30 seconds to a minute. Transfer to a mixing bowl.
4. In the bowl, combine spinach and onions with eggs, dill, parsley, pepper, and cream. Then add the cheeses, reserving some cheddar for the top.
5. Grease the skillet with butter and pour in the frittata mixture. Spread evenly and sprinkle with reserved cheddar.
6. Bake in the oven for 25 to 30 minutes, or until eggs are set and the top is lightly golden.
7. Allow to cool slightly before slicing, and garnish with extra dill, parsley, and feta.

Expert tip: Make sure to sauté the onions well before adding the garlic and spinach; this builds a lovely base of flavor that really elevates the frittata.

Healthy Reasons to Love This

Each serving of this frittata brings with it approximately 320 calories, 22 grams of protein, 4 grams of carbohydrates, 24 grams of fat, and 1 gram of fiber. It’s a great option for balancing your meal, as it provides healthy fats from the olive oil and cheese while offering a hearty dose of protein that keeps hunger at bay. Spinach itself is rich in iron and vitamins A, C, and K, bringing a nutritional punch you’ll want.

How to Serve It Best

This frittata is charming whether you serve it warm straight from the oven or chilled as part of a picnic spread. Slice and plate it next to a simple green salad or some roasted tomatoes for freshness. If you’re feeling a bit adventurous, consider pairing it with a side of avocado—which complements the creaminess of the cheese beautifully. Ideal for brunch with friends or as a light dinner, it fits into any occasion.

How to Store It Right

After enjoying your frittata, you can store leftovers in an airtight container in the refrigerator for up to 3-4 days. For longer preservation, consider freezing individual slices wrapped tightly in plastic wrap and then placed in a zip-top bag, where they can last for up to 2 months. To enjoy them later, simply reheat in the oven at 180 C (355 F) until warmed through—around 15 minutes works well. A great tip is to let it come to room temperature before reheating, as this helps it reheat evenly.

Pro Tips

• Use Fresh Herbs: Fresh dill and parsley elevate the flavor profile; dried herbs simply won’t cut it here.
• Don’t Skip the Zest: The lemon zest adds a bright note that cuts through the richness of the cheeses—don’t skimp!
• Choose Quality Cheese: A good quality feta can make all the difference, so opt for those made from sheep’s milk for a creamier texture.
• Cook the Vegetables to Perfection: Ensure the spinach is just wilted, not overcooked; it should retain its vibrant color.
• Check for Doneness: Bake until just set at the center; a slight jiggle is okay. Overcooking can lead to a dry frittata.

Flavor Variations

1. Seasonal Twist: In spring, add asparagus or peas for a fresh, garden-like flavor.
2. Gourmet Option: Swap the cheddar for Gruyère cheese and incorporate some caramelized shallots for a decadent flair.
3. Playful Version: Mix in some crumbled bacon or chorizo for a heartier dish that satisfies the meat lovers at your table.

Mistakes to Avoid

Avoid the common pitfall of using too many eggs, which can lead to an overly dense frittata. Stick to eight large eggs for the perfect balance. Also, ensure that your skillet is well-greased to prevent sticking—using butter adds flavor, but be generous. Lastly, don’t rush the cooling process; slicing too soon can lead to a messy serving. Allow it to sit for a few minutes for a cleaner cut.

Creative Second-Day Ideas

1. Frittata Sandwich: Use slices of the frittata in a breakfast sandwich, adding sliced avocado and a smear of hummus.
2. Chopped Salad Topper: Cube leftover frittata and toss it into a hearty salad for added protein.
3. Savory Breakfast Hash: Chop and sauté frittata with diced potatoes and bell peppers for a quick breakfast hash.

Curious Cooks Ask

Can I make this frittata ahead of time? Absolutely! You can prepare it the night before, cover, and refrigerate. Just reheat before serving for a quick breakfast.

What’s a good substitute for feta? If you’re not a fan of feta, goat cheese or ricotta can be used for a creamy alternative without losing the desired texture.

Can I add other vegetables to this dish? Definitely! Feel free to include bell peppers, mushrooms, or zucchini, just ensure they are cooked beforehand to avoid excess moisture.

Is this frittata gluten-free? Yes, this Spinach Frittata with Feta Cheese is naturally gluten-free, making it a great option for a variety of dietary needs.