High-Protein Spinach Frittata With Feta Cheese

Looking for a dish that’s as versatile as it is tasty? Meet the Spinach Frittata with Feta Cheese, a protein-packed delight offering around 14 grams of protein per serving. Imagine the aroma of sautéed garlic and onions wafting through your kitchen, perfectly mingling with the bright freshness of spinach and the tanginess of feta. Dinner, brunch, or even a quick meal prep—this frittata checks all the boxes.

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Why This Spinach Frittata With Feta Cheese Never Fails

This dish isn’t just delicious; it’s a foolproof crowd-pleaser. Whether you’re whipping it up for a special occasion or a regular Tuesday, the balance of flavors and textures in this frittata makes it shine. It’s hearty enough to satisfy but remains light, making it an ideal option for various palates. Plus, it’s an excellent way to get a healthy serving of veggies.

Ingredient Breakdown

Here’s what you’ll need to make this frittata sing:

• 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 (e.g., heavy cream, 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)

Let’s Cook

Ready to bring this frittata to life? Let’s dive into the step-by-step process:

1. Preheat the oven to 180°C (355°F). This ensures your frittata cooks evenly.
2. Heat olive oil in a skillet over medium-high heat. Add onions and salt; sauté for 2-3 minutes until softened. Avoid rushing this step to build flavor.
3. Add garlic and lemon zest to the skillet, then add spinach. Cover to let it wilt for 20-30 seconds. Steaming keeps the spinach vibrant and fresh.
4. Stir and sauté for another 30 seconds. You want to keep those colors bright.
5. Transfer the spinach and onions to a bowl. This step keeps the cooking process straightforward.
6. In the same bowl, add eggs, dill, parsley, pepper, and cream. Whisk everything together until combined. The cream adds a rich texture.
7. Grease the skillet (or another baking dish) with butter. This prevents sticking so your frittata can shine.
8. Pour in the frittata mixture, then sprinkle with reserved grated cheddar. This layer adds a delightful cheesy crust.
9. Bake for 25-30 minutes until set and golden around the edges. Make sure it’s fully cooked to enhance the flavors.
10. Let cool slightly before slicing. Patience pays off—this will make serving easier.
11. Serve with extra dill, parsley, and feta for a fresh finish.

Healthy Reasons to Love This

Each serving of this Spinach Frittata packs around 300 calories, 14 grams of protein, 20 grams of fat, 3 grams of carbs, and about 2 grams of fiber. These nutrients make it a well-rounded dish. Including spinach boosts your iron intake, while the eggs provide high-quality protein.

How to Serve It Best

This frittata stands on its own but can shine even brighter with a few perfect pairings. Serve it warm alongside a light salad of mixed greens dressed with lemon vinaigrette. It’s also excellent with toasted whole-grain bread for a heartier meal. Perfect for brunch gatherings or as a meal prep option any day of the week!

Keep It Fresh

To store your frittata, allow it to cool completely before placing it in an airtight container. In the fridge, it will stay fresh for up to 4 days. If you want to keep it longer, it can be frozen for up to 2 months. To reheat, place slices in the microwave for about 1-2 minutes, or until heated through. You can also pop it back in a preheated oven at 180°C (355°F) for about 10 minutes—this helps retain its texture. A sprinkle of fresh herbs after reheating can liven it up!

Expert Tips

1. Use fresh spinach rather than frozen for a fresher taste and better texture.
2. Feel free to mix up the herbs; basil or oregano can add a fun twist.
3. Want more depth? Consider adding a splash of hot sauce to your egg mixture before baking.
4. For a fancy finish, broil the frittata for a few minutes after baking for a beautiful top.
5. Letting the frittata sit for a few minutes after baking allows the flavors to meld beautifully.

Flavor Experiments

1. Seasonal Twist: Add roasted cherry tomatoes for a burst of sweetness during summer.
2. Gourmet Option: Swap in goat cheese for feta and add caramelized onions for a classy touch.
3. Playful Variation: Mix in cooked bacon or sausage for an indulgent breakfast treat!

Learn From My Mistakes

1. Overcooking: Letting the frittata bake too long will make it dry. A toothpick inserted should come out clean, but don’t overdo it!
2. Skimping on Greasing: If you don’t grease the pan well, you’ll face a heartbreaking stuck frittata. Always grease generously!
3. Not Whisking Enough: Ensure you whisk the eggs thoroughly; this results in a fluffier texture.
4. Ignoring Herbs: Skipping fresh herbs can make the dish taste flat—enhance flavor by including fresh dill or parsley.
5. Rushing the Cooling Process: Cutting into it immediately can make a mess. Wait a few minutes!

Creative Second-Day Ideas

1. Frittata Sandwich: Slice the frittata and place it between two pieces of toast for a tasty breakfast sandwich.
2. Breakfast Burrito: Wrap a slice with some avocado in a tortilla for a hearty meal on the go.
3. Salad Topper: Cut it into cubes to toss on top of a fresh salad for added protein.

Quick Questions

Can I use frozen spinach instead of fresh? Absolutely! Just make sure to thaw and drain it well to avoid excess moisture in your frittata.

How can I add more protein to the frittata? You can incorporate cooked chicken, turkey, or even cottage cheese into the egg mixture for an extra protein boost.

Is it possible to make a frittata without cheese? Yes, you can omit cheese or replace it with nutritional yeast for a cheesy flavor without dairy.

Can leftovers be eaten cold? Yes! The flavors often deepen after sitting, making cold frittata a delicious snack or meal.

Now you’re equipped to whip up a delectable Spinach Frittata with Feta Cheese—enjoy every bite!