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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 Feta Frittata
Other frittata recipes I love are Light Swiss Chard Frittata, Mushroom 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:
- Asparagus and Swiss Cheese Frittata
- Tomato and Zucchini Frittata
- Turkey and Sweet Potato Frittata
- Bell Pepper and Potato Frittata
Spinach Feta Frittata
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.
Yield: 4 servings
Serving Size: 1 /4 of frittata
Ingredients
- 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
Instructions
- 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:
Please leave a rating and comment letting us know how you liked this recipe! This helps our business to thrive and continue providing free, high-quality recipes for you.Nutrition
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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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.
This was amazing for how little calories it had and endlessly cystomizable. Thanks Gina!
Could I use this recipe but bake in the oven like I would a quiche?
I haven’t tried, let me know if you do!
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.
I don’t mind using the whole egg. How many would I use if using all the egg?
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.
Has anyone calculated the Smart Points for this recipe yet? Thanks!
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.
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!
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.
Great tip, I used this method and it worked great! Thanks!!
Made this for brunch today and followed the recipe exactly. It was delicious!
adding this to my xmas brunch line up but going to bake them in muffin cups. for easy self serve. and Im serving your pumpkin oatmeal cookies. (Gluten free for us) thanks!
I made this yesterday, having never made any kind of frittata before. It's not hard to make and ridiculously good. I am always looking for healthy things to bring to work (so I don't end up buying a tuna melt or something), and this is a perfect make-ahead meal. Gina, you are my hero. Thanks so much!
I just made this yesterday for brunch and am enjoying the leftover for breakfast today! Thanks so much for your great recipes! I made this with fresh spinach and didn't do the flip method – i just popped my skillet in the oven after a couple minutes on the stove, and it turned out great!
She probably has us invert it because she says to use a non-stick pan… most of which can't go into the oven to finish. I'm trying it right now in a skillet that can finish in the oven. Fingers crossed!
If I want to use egg whites instead from the carton how many cups would it be?
I wish I would have read all the reviews before attempting this because I just created a giant mess all over my stovetop like some of the previous commenters. Next time I will try it in the oven. 🙁
Ok, I think I cracked the code on this. After making it twice and both times having it make a disaster at the flipping stage (first time it was editor, secondit was not) it tried again today and was successful. First, it worked much better using real egg whites from real eggs, versus using the carton of refrigerated egg whites. Those are too watery. Second, after about eight minutes on the stovetop I popped it into 350 degre oven for about 15 minutes and it came out perfect! The top didn't brown so if you want it to look crusty you could flip it and brown the top or just flip it before serving it. It is really a delicious recipe and definitely worth trying!
McKay
Okay Gina, I'm still swooning from your Chicken and White Bean Enchiladas with Creamy Salsa Verde…(yum, yum, yum!!!) from two nights ago. Now, this yummy frittata that I have all the ingredients on hand…thank you Gina. You completely ROCK! Lunch is on!!!
Okay, I did something wrong. The bottom set beautifully, and I double checked to see that you HAVE TO invert this. So I did, and it made a colossal mess. Runny egg and spinach ended up on my hot burner. You can imagine the smell. I feel like it would have been overcooked if I had waited for the top to set, which I don't think it will on the stove. Has anyone tried finishing this in the oven? I'm sure it will end up delicious but if it makes this big a mess I'm not sure I will attempt it again.
Could I use ricotta instead of feta? Would it be good do you think?