Spinach, Feta & Sun-Dried Tomato Frittata

Description

A flavorful, protein-rich Spinach, Feta & Sun-Dried Tomato Frittata made with tender spinach, tangy feta cheese, and intensely savory sun-dried tomatoes. It is easy to prepare, naturally low in carbohydrates, and works beautifully for breakfast, brunch, lunch, or a light dinner.

Recipe Notes

• Prep time: 10 minutes
• Cook time: 20–25 minutes
• Total time: 30–35 minutes
• Servings: 6
• Cuisine: Mediterranean-inspired
• Course: Breakfast, Brunch, Lunch
• Difficulty: Easy

Ingredients

• 8 large eggs
• ½ cup milk or unsweetened milk alternative
• 2 cups fresh spinach, roughly chopped
• ½ cup crumbled feta cheese
• ⅓ cup sun-dried tomatoes, drained and chopped
• ½ small onion, finely diced
• 2 cloves garlic, minced
• 1 tablespoon olive oil
• ¼ teaspoon salt
• ¼ teaspoon black pepper
• ½ teaspoon dried oregano
• ¼ teaspoon red pepper flakes, optional
• 2 tablespoons grated Parmesan cheese, optional
• 1 tablespoon chopped fresh parsley or basil, for garnish

Instructions

1. Preheat the oven to 375°F (190°C).
2. Prepare the egg mixture:
   In a large bowl, whisk together the eggs, milk, black pepper, oregano, and red pepper flakes. Go lightly on the salt because feta and sun-dried tomatoes can already be quite salty.
3. Sauté the vegetables:
   Heat the olive oil in a 10-inch oven-safe skillet over medium heat. Add the onion and cook for 2–3 minutes until softened.
4. Add the garlic and cook for about 30 seconds.
5. Add the chopped spinach and cook for 1–2 minutes, just until wilted.
6. Stir in the chopped sun-dried tomatoes and spread the vegetables evenly across the skillet.
7. Add the eggs:
   Pour the egg mixture over the vegetables. Gently move the mixture around once with a spatula so the eggs and vegetables are distributed evenly.
8. Sprinkle the feta and optional Parmesan over the top.
9. Bake:
   Transfer the skillet to the preheated oven and bake for approximately 15–20 minutes, or until the center is set and the eggs are no longer runny.
10. Rest and serve:
    Remove from the oven and let the frittata rest for 5 minutes. Garnish with fresh parsley or basil, slice into wedges, and serve warm.

Helpful Tips

• Don’t overcook it: Remove the frittata as soon as the center is just set. Overbaking can make eggs rubbery.
• Control the salt: Feta and sun-dried tomatoes provide plenty of salt, so taste before adding extra.
• Drain the spinach: If using frozen spinach, thaw it completely and squeeze out excess water.
• For extra flavor: Add sliced mushrooms, bell peppers, olives, or fresh herbs.
• For a creamier texture: Replace some of the milk with heavy cream or Greek yogurt.
• For meal prep: Cool completely, cut into portions, and refrigerate in an airtight container for up to about 3–4 days.
• Reheating: Warm individual portions gently in the microwave or in a covered skillet.

Serving Suggestions

Serve the frittata with:

• A fresh green salad
• Whole-grain toast
• Roasted potatoes
• Avocado
• Fresh fruit
• Greek yogurt
• A spoonful of pesto or a light tomato salad

Approximate Nutritional Information

Per serving (1/6 of the frittata):

Nutrition is an estimate and will vary depending on the milk, feta, sun-dried tomatoes, and other ingredients used.

Benefits

• Good source of protein: Eggs and feta help provide protein that supports muscle maintenance and fullness.
• Rich in vitamins and minerals: Spinach contributes folate, vitamin A, vitamin K, and iron.
• Provides healthy fats: Olive oil contributes primarily unsaturated fats.
• Vegetable-rich: Spinach and sun-dried tomatoes add antioxidants and other beneficial plant compounds.
• Low-carb option: With only a modest amount of carbohydrates per serving, it can fit well into many lower-carbohydrate meal plans.
• Satisfying meal: The combination of protein, fat, and vegetables makes it a filling breakfast or lunch.

These are general nutritional benefits, not medical claims.

Recipe Q&A

Q: Can I use frozen spinach?
Yes. Thaw it completely and squeeze out as much water as possible before adding it.

Q: Can I make this without feta?
Absolutely. Try goat cheese, mozzarella, ricotta, or Parmesan, or simply leave the cheese out.

Q: Can I use fresh tomatoes instead of sun-dried tomatoes?
Yes, although sun-dried tomatoes provide a more concentrated, savory flavor. If using fresh tomatoes, remove excess seeds and liquid.

Q: Can I make the frittata ahead of time?
Yes. Prepare it ahead, refrigerate it, and gently reheat portions when needed.

Q: Can I make this without milk?
Yes. You can use water or simply omit the milk. Milk makes the frittata slightly softer and creamier.

Q: How do I know when the frittata is done?
The center should be set and should no longer look liquid or jiggle significantly when the pan is gently moved.

Q: Can I freeze frittata?
Yes. Cool it completely, portion it, wrap portions well, and freeze. Thaw in the refrigerator before reheating for the best texture.

Q: What pan should I use?
A 10-inch oven-safe nonstick or cast-iron skillet works particularly well.

Q: Is this suitable for meal prep?
Yes. Individual slices are convenient for breakfast or lunch throughout the week.

Q: Can I add more vegetables?
Definitely. Mushrooms, bell peppers, zucchini, asparagus, broccoli, and onions all work well. Avoid adding too many watery vegetables without cooking them first.