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Spinach and Feta Frittata

Recipes

August 9, 2021

Spinach and feta frittata with sweat peas, fresh spinach and feta cheese which can be prepped ahead for those busy mornings. You can enjoy this on its own or with some toast or avo slices for a filling breakfast or brunch. Yum!

Frittata

Frittatas are the perfect way to clean out left-over veggies and proteins. They’re also very versatile and can be eaten for breakfast, brunch, as an appetizer or snack. They can also be made on stove-top or baked, and they also store well in the fridge or even the freezer.

INGREDIENTS FOR THIS SPINACH AND FETA FRITTATA

  • Eggs (free-range preferably) This recipe calls for 10 eggs and it serves for 3-4 people. Pick free-range or organic eggs when you can as these don’t have
  • Spinach – Fresh spinach is used in this recipe. When using frozen spinach, you don’t need to cook it and instead just add it directly into the egg mixture.
  • Spring onions – Just use the green parts of the spring onions and slice these finely.
  • Sweet peas – Frozen sweet green peas are my top pick for this recipe which adds more fiber into this frittata.
  • Light cream – Adding cream makes the frittata lighter and gives it a custard-like consistency. It’s optional but highly recommended. You can also use sour cream or plain, unsweetened yogurt.
  • Grated cheddar cheese This makes the frittata extra cheesy. You can also sub this with grated parmesan cheese.
  • Feta cheese – The start ingredient which add so much flavor into this frittata. Greek-style feta cheese would be preferrable.

HOW TO MAKE THIS SPINACH AND FETA FRITTATA?

  • First we cook down the spring onions and fresh spinach for a few minutes. If you’re using frozen spinach, be sure to thaw it first and squeeze out all the excess water. And instead of cooking it with the spring onions, just add it straight into the whisked eggs.
  • Whisk together the eggs, cheese and cream. The cream is optional but it makes the frittata more fluffy and gives it a smooth texture. Use a handheld whisk to incorporate more air to give the frittata more lift when baked.
  • Stir in the spinach and spring onions into the egg mixture and transfer to a baking pan. Then bake at 175 degrees Celsius til bubbly and cooked through. Don’t over-bake it or otherwise you’ll end up with quite a dense frittata. You’ll notice that the frittata deflates a little once taken out of the oven which is perfectly fine.
  • Garnish with fresh herbs like basil or parsley. Enjoy while warm.

HOW TO STORE?

You can keep this chilled in the fridge for up to 4 days. If freezing, place frittata pieces on a lined baking sheet in the freezer until frozen. Transfer to an airtight container and store in the freezer until ready to eat.  When re-heating, pop into the oven for a few minutes to warm up and don’t refreeze left-overs.

VARIATIONS

This frittata is very versatile and you can pretty much add any vegetables or proteins you like. Here are some combo suggestions:

  • ham, red bell pepper and cheese
  • bacon, broccoli and cheese
  • tomato, mushroom and basil
  • zucchini & cheese

When using other vegetables, just make sure to pre-cook the veggies before adding into the egg mixture so it cooks well when it’s baked.

CAN YOU MAKE THIS ON STOVE-TOP?

I’ve tried cooking frittatas on the stove-top by first sautéing the veggies and then adding in the egg mixture. Stir the center with a spatula so it cooks evenly, and then and finish it off in the oven and broil for about 10 minutes or until the cheese is melted on top and the eggs are no longer runny.

If not broiling in the oven, you can also cover the pan or skillet so the steam continues to cook the frittata.

I prefer the baked method since it’s very hands-off and the oven does its magic without me hovering over it. It works best if you’re a busy mum like me!

OTHER BREAKFAST RECIPES YOU CAN PREP AHEAD:

Spinach and Feta Frittata

Spinach and feta frittata with sweat peas, fresh spinach and feta cheese which can be prepped ahead for a quick and delicious breakfast.
Prep Time: 10 minutes
Cook Time: 20 minutes
Course: Breakfast
Cuisine: American
Keyword: breakfast recipe, meal prep recipe, spinach feta frittata
Servings: 4 servings
Calories: 239kcal
Author: Tara Tan

Ingredients

  • 10 eggs free-range, preferably
  • 2 cups fresh spinach
  • 2 stalks spring onions green parts only
  • 1/2 cup light cream or sub with yogurt
  • 1/2 cup grated cheddar cheese
  • 1/2 cup sweet peas
  • 50 grams feta cheese greek-style
  • salt and pepper to taste
  • fresh basil to garnish

Instructions

  • Preheat your oven to 175 degrees Celsius/ 347 degrees Fahrenheit. Line an 8×8 pan with parchment paper.
  • In a skillet, heat the olive oil and sauté the spring onions and spinach for 2 minutes or long enough for it to wilt slightly. Turn off heat and set aside. If using frozen spinach, just sauté the spring onions and add the thawed spinach directly into the egg mixture.
  • In a bowl, whisk together the eggs, cream and cheddar cheese, and season with salt and pepper. Then stir in the spinach and spring onions. Pour the egg mixture into the baking tray. Sprinkle over the sweet peas and crumble the feta cheese on top.
  • Bake for about 25 minutes or until the top is bubbly and eggs are cooked. Let it cool for a few minutes before cutting into squares. You can serve with some toast and avocado.
  • To store, transfer to an airtight container and store in the fridge for up to 4 days, or in the freezer for up to a month.

Notes

Other add-ons:  mushrooms, red bell pepper, ham, bacon
Storage:  Cut into squares and freeze in a single layer on a lined baking sheet. Once frozen, transfer to an airtight container or freezer bags.  Reheat in the oven and don’t refreeze.

Nutrition

Calories: 239kcal | Carbohydrates: 5g | Protein: 17g | Fat: 17g | Saturated Fat: 8g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 5g | Trans Fat: 1g | Cholesterol: 357mg | Sodium: 339mg | Potassium: 290mg | Fiber: 1g | Sugar: 2g | Vitamin A: 2303IU | Vitamin C: 13mg | Calcium: 208mg | Iron: 2mg

If you ever make this recipe, be sure to let me know and leave your feedback down below. Or you can tag me in Instagram @fitfoodiemommy for me to give you a shoutout.

Happy frittata-making!

Tara Tan fit foodie mommy

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HOW TO BECOME A CERTIFIED HEALTH COACH

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 I'm Tara - a health and business coach living in beautiful Melbourne. I help women and moms create vibrant health and build their dream business while being a hands-on mom.

Hello!