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Spinach Feta Frittata

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Spinach, scallions, feta and eggs make a fabulous, light breakfast frittata or for a low carb lunch serve this frittata with a Greek salad on the side.

Spinach, scallions, feta and eggs make a fabulous, light breakfast frittata or for a low carb lunch serve this frittata with a Greek salad on the side.Spinach Feta Frittata

Other frittata recipes I love are Light Swiss Chard FrittataMushroom Shallot Frittata and Caramelized Onion, Zucchini and Red Pepper Frittata.

To make this low fat frittata I’ve replaced most of the eggs with egg whites. For convenience I usually buy Trader Joe’s cage free liquid egg whites, but you can use Egg Beaters or separate them yourself if you prefer. When buying parmesan cheese, I like to buy Parmigiano-Reggiano, it has a sharp, strong-flavored, nutty taste. Inferior versions of parmesan can have a bitter taste.

More Frittata Recipes You Might Enjoy:

Spinach Feta Frittata

4.63 from 8 votes
Spinach, scallions, feta and eggs make a fabulous, light breakfast frittata or for a low carb lunch serve this frittata with a Greek salad on the side.
Course: Breakfast, Brunch, Lunch
Cuisine: American
Spinach, scallions, feta and eggs make a fabulous, light breakfast frittata or for a low carb lunch serve this frittata with a Greek salad on the side.
Total: 25 mins
Yield: 4 servings
Serving Size: 1 /4 of frittata


  • 2 whole eggs
  • 8 large egg whites
  • 1 tsp olive oil
  • 1/2 red onion, finely chopped
  • 3 scallions, chopped
  • 10 oz frozen chopped spinach, thawed
  • 2 oz crumbled feta
  • 2 tbsp Parmigiano-Reggiano, grated
  • salt and freshly ground pepper


  • Squeeze all water from spinach.
  • In a 9 inch non-stick sauté pan, heat olive oil over medium heat.
  • Add the onion and scallions and cook until soft, about 4 minutes.
  • Meanwhile in a medium bowl, beat the eggs.
  • Add salt, pepper, cheeses and spinach and mix well.
  • Pour the mixture into the skillet and cook until the bottom sets, about 5 minutes.
  • Hold a large plate over the pan and invert the frittata onto the plate, then slide it back into the pan.
  • Cook about 5 minutes longer. Serve hot.

Last Step:

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Serving: 1 /4 of frittata, Calories: 141 kcal, Carbohydrates: 5.5 g, Protein: 15.2 g, Fat: 6.8 g, Saturated Fat: 3 g, Cholesterol: 105 mg, Sodium: 340 mg, Fiber: 2.2 g, Sugar: 0.3 g



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55 comments on “Spinach Feta Frittata”

  1. Wow! This was so delicious. I didn’t realize the combination of these ingredients would be so tasty. I used whole 5 whole eggs, chopped fresh baby spinach/chard/kale and baked at 350 in a well-oiled pie dish. Thank you!

  2. I love this frittata! It’s very simple to make, full of veggies, and it’s tasty! I cut it into four pieces and freeze individually in ziploc bags. Then I thaw overnight in the fridge (preferred) or just heat from freezer. I like to put some salsa on top when I eat it 🙂

    Gemma Maxwell said she used the broiler for cooking the top rather than flipping, and I used this method as well – worked GREAT!

  3. I made this today for myself for breakfast. I will have the leftovers tomorrow. I used four whole eggs and added a little bit of water. I used fresh torn spinach (didn’t measure it). I also put in fresh diced tomatoes, feta, and some mozzarella. I used some cooking spray as well and it flipped just fine. I sprinkled some cilantro and extra feta on top once it was cooked. Super tasty!!

  4. I loved this frittata. The inverting was a failure for me. I changed pans and added non stick Spray and recovered it! My 15 year old ate the entire thing. 

  5. Half of the Frittata ended up all over the floor when I flipped it… salvaged what I could and it became a scramble. Anything I could have done differently?

    1. I ended up broiling the top to finish cooking it rather than trying to flip it. Turned out great.

  6. Avatar photo
    Michelle Dufay

    I didn’t have frozen spinach so I used a 10 ounce bag of fresh spinach. (Forgot to make sure it was triple-washed–argh! It wasn’t and my husband got some dirt.) To get the water out of the spinach, I warmed it gently in a large, heavy covered pot, then squeezed the water out. Also, when most of the frittata had set in the pan, I spriinkled the Parmigiano-Reggiano on top, and put it under a broiler for 4-5 minutes, watching carefully so as not to burn it.

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  8. Made this last night and it was delicious! Way easier than I thought it would be, too! I am researching more fritattas I can make LOL. This is perfect to take for lunches, it packs nicely and looks pretty fancy too 🙂 I made it in my cast iron skillet and it came out perfectly! I sprayed a little cooking spray before pouring the eggs in and I had no problems with sticking. 

  9. I don’t understand the spinach ratio. I added 10 oz of frozen chopped spinach, thawed and it was WAY too much. Maybe with fresh spinach 10 oz would work but not frozen. If I make this again I will is way less or measure frozen and then thaw.

    1. My guess is about 6. That’s what most of the quiche recipes call for. However, I don’t know if the consistency will be the same.

  10. Avatar photo
    Chantelle Huibrechtse

    This was delicious! Although inverting it is quite impossible I find. Mine ended up being more of a scramble, which is fine. Next time I will make it in a oven safe skillet and bake instead.

  11. Avatar photo
    Gemma Maxwell

    Made this for my hubby & I. I made a full egg version for him (8 eggs + a splash of egg whites) & the lighter recipe version for me. It was a little hard to flip the frittatas using a plate. The frittata was largely liquid on top so it tends to make a mess unless you do it perfectly. Since I was making two, I tried a different method when cooking my version by cooking in the pan for 5 minutes & then put it in the oven on a broil for a few minutes to set the top. PERFECT! Now we'll have leftovers all week 🙂 Delicious recipe!

    1. Ah, I'll try this next time, mine came out messy as well. I came here to ask Gina how she made hers so perfect looking.

      It was delicious though, Gina! Now I've made this recipe, your broccoli and cheese stuffed chicken, and your Czech crepes with berries and cream. Every one absolutely delicious.