This simple, flavorful feta spinach frittata recipe is a cinch to make and comes together in 20 minutes! This baked frittata recipe is perfect for a healthy weekend brunch or an easy weeknight dinner. Add my lazy Mediterranean salad for a quick and satisfying meal.

Spinach Frittata with Mediterranean salad

This feta spinach frittata is inspired by the flavors of a traditional spanakopita. It came together by happy accident when I made the flaky, feta, dill, and spinach-filled pastry for a large party. Instead of a typical casserole, I decided to roll the phyllo sheets into little Greek-style spring rolls for an appetizer, like the vegetarian version of my meat and feta rolls. Somehow I ran out of phyllo with plenty of filling to spare!

The next night, still drained from the party, I threw the spanakopita filling into my cast iron skillet with some eggs and popped it in the oven. Viola! A lovely, fluffy feta spinach frittata was born.

I've since played around with the spinach and feta mixture to get just the right measurements. I like to use frozen spinach as an easy way to get loads of the vitamin, protein, and mineral-packed green in my diet. A 6-ounce bag of frozen spinach is around ¾ pound of fresh! Plus, it makes this a great back-pocket pantry meal.

I also finish the frittata in the oven so there’s no fuss, no mess. No flipping or turning. It's the same technique we use in our egg white frittata with smoked salmon. Anyone can do it!

Table of Contents
  1. Feta Spinach Frittata Ingredients 
  2. How to Make this Feta Spinach Frittata
  3. Can I prepare this Frittata ahead of time?
  4. What to Serve with Feta Spinach Frittata
  5. You’ll Also Like: Healthy Breakfast Recipes
  6. Feta and Spinach Frittata Recipe
Spinach Feta Frittata in Skillet

Feta Spinach Frittata Ingredients 

Making a healthy and flavorful feta spinach frittata starts with quality ingredients. Here’s what you need:

  • Eggs: Use large, fresh eggs. 
  • Flavor-makers: Dried oregano, dill, sweet or smoked Spanish paprika. Salt and black pepper enhance the taste. 
  • Fresh herbs: Parsley and mint leaves add a fresh quality. 
  • Baking powder (optional): Totally optional, but I find a small amount of baking powder helps the frittata get a nice fluffy and airy texture. 
  • Frozen spinach: 6 ounces frozen chopped spinach, thawed and water wrung out
  • Onion: I like the sweetness of yellow onions, but you can substitute with white or red, or a couple of shallots if you’d like. 
  • Garlic: Adds that magical punchy flavor that only garlic can bring. 
  • Feta: Look for blocks of feta preserved in brine, as it tends to be fresher and more flavorful than the pre-crumbled version. 
  • Milk: I like whole milk for extra creaminess, but you can use whatever unsweetened and unflavored milk you’d like, including low fat or plant-based. 
  • Extra virgin olive oil: Coats the pan to crisp the frittata. Use a high quality extra virgin variety–any of the olive oils from our shop would work well, but I especially love our Greek Koroneiki for this recipe. 
  • Mediterranean Cucumber Tomato Salad: This easy salad is optional, but the fresh flavors complement the richness of the frittata nicely. If you’d like to make it, you’ll need tomatoes, cucumber, red onion, parsley, sumac, olive oil, and lemon juice.
A slice of spinach frittata being served with Mediterranean salad

How to Make this Feta Spinach Frittata

This feta spinach frittata recipe uses my go-to frittata technique: first brown the edges on the stove to create a “crust,” then finish the frittata in the oven. It makes the eggs slightly crisp on the outside with a soft, souffle-like center. And it couldn’t be easier! Here’s how you do it: 

  • Get ready. Preheat your oven to 375°F. Use a cheesecloth or clean kitchen towel to wring out 6 ounces of frozen chopped spinach. Finely chop a small onion. Chop enough parsley leaves to yield 1 cup, and enough mint for 3 tablespoons. Mince 3 garlic cloves (see our how to mince garlic guide for tips).
  • Season the eggs. Crack 8 eggs into a large bowl. Add 1 teaspoon of dried oregano and ½ teaspoon each of dried dill, black pepper, and paprika. Add ¼ teaspoon of baking powder (if using), season with a pinch of salt, and whisk to combine.
  • Mix the remaining ingredients. Add the prepared spinach, onion, parsley, mint, and garlic, along with ¼ cup of milk. Crumble in 3 to 4 ounces of feta cheese and mix well to combine.
  • Start the frittata. In a 12-inch cast iron skillet (or oven-safe skillet) over medium-high heat, heat enough olive oil to coat (about 2 tablespoons). When it’s shimmering (but before smoking), pour in the egg mixture. Give the skillet a gentle shake to allow the egg mixture to spread well. Cook for about 4 minutes or so, allowing the bottom of the eggs to settle. 
  • Bake the frittata. Transfer the pan to the heated oven until the top is firm and it doesn’t jiggle when you shake the pan, about 8 minutes. 
  • Serve. Remove the frittata from the oven and allow to rest for a few minutes, then slice and serve, with cucumber tomato salad on the side if you’d like. Enjoy!
Skillet with cooked spinach firttata. Bright Mediterranean salad served on top

Can I prepare this Frittata ahead of time?

This spinach feta frittata can be made ahead of time. There are a couple of options here for you:

  • Simply do all the prep for the spinach and feta mixture. Store in the fridge in a tightly closed container. When ready, follow the recipe by adding the spinach and feta mixture into the egg mixture and bake.
  • You can also make the entire spinach frittata and bake it in the oven. Once baked, let it cool completely, then slice and wrap each piece to freeze individually. You can reheat from frozen in a skillet or in your microwave for a few seconds.
Feta and Spinach Frittata Recipe | The Mediterranean Dish. Easy, flavor-packed fritta with feta, spinach, and parsley. The perfect breakfast or weeknight dinner in just 20 minutes. From TheMediterraneanDish.com #frittata #eggs #mediterraenandiet #mediterraenanfood #italianfood #spinach #feta #healthyrecipes #easyrecipes

What to Serve with Feta Spinach Frittata

Feta spinach frittata is a crowd-pleasing dish to serve for brunch, Mother’s Day breakfast, winter holiday breakfasts, and even as an appetizer for parties! And, honestly, I've served it for a quick dinner on a couple of busy nights.

Although this recipe is fabulous on its own, I like to serve it with my lazy Mediterranean salad or Greek Salad, and a side of my Middle Eastern skillet potatoes. If I'm serving a crowd for brunch, this frittata is a good option next to my epic Mediterranean brunch board.

This recipe also freezes well, so it’s a good thing to make for a friend or family member who might need a little extra TLC. Once it’s baked, let it cool completely, then slice and wrap each piece to freeze individually. Simply reheat from frozen in a skillet or in your microwave for a few minutes.

You’ll Also Like: Healthy Breakfast Recipes

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Feta and Spinach Frittata

Suzy Karadsheh of The Mediterranean Dish. In the kitchenSuzy Karadsheh
Spinach Frittata with Mediterranean salad
This easy feta spinach frittata recipe comes together in 20 minutes! Inspired by Greek spanakopita, this gluten-free, vegetarian frittata recipe is filled with tangy, creamy, herbaceous flavor. Make for a healthy weekend brunch or a quick and easy weeknight dinner!
Prep – 10 minutes
Cook – 12 minutes
Cuisine:
Mediterranean
Serves – 8 slices
Course:
Breakfast

Ingredients
  

For the Frittata

  • 8 eggs
  • 1 teaspoon dried oregano
  • ½ teaspoon dried dill
  • ½ teaspoon black pepper
  • ½ teaspoon paprika
  • ¼ teaspoon baking powder (optional)
  • Kosher salt
  • 6 ounces frozen chopped spinach, thawed and water wrung out
  • 1 small yellow onion, finely chopped
  • 1 cup chopped parsley leaves
  • 3 tablespoons chopped mint leaves
  • 3 garlic cloves, minced
  • 3 to 4 ounces feta cheese, crumbled
  • ¼ cup whole milk
  • Extra virgin olive oil, for coating the pan

For Serving (Optional)

  • Mediterranean Cucumber Tomato Salad

Instructions
 

  • Get ready. Preheat your oven to 375°F.
  • Season the eggs. In a large bowl, whisk together eggs, oregano, dill, pepper, paprika, and baking powder (if using). Season with a pinch of salt.
  • Mix the remaining ingredients. Add the spinach, onion, parsley, mint, garlic, feta, and milk. Mix well to combine.
  • Start the frittata. In a 12-inch cast iron skillet (or oven-safe skillet) over medium-high heat, heat enough olive oil to coat (about 2 tablespoons). When it’s shimmering (but before smoking), pour in the egg mixture. Give the skillet a gentle shake to allow the egg mixture to spread well. Cook for about 4 minutes or so, allowing the bottom of the eggs to settle.
  • Bake the frittata. Transfer the pan to the heated oven until the top is firm and it doesn’t jiggle when you shake the pan, about 8 minutes.
  • Serve. Remove the frittata from the oven and allow to rest for a few minutes, then slice and serve, with cucumber tomato salad on the side if you’d like. Enjoy!

Notes

  • Be sure to remove any excess water from the thawed spinach so you don't end up with runny eggs. Place spinach in a cheesecloth or clean kitchen towel and twist to wring out the water. (If you’re using a kitchen towel, use one that you wouldn’t mind some green stains.)
  • Make sure the skillet is coated in oil and the oil is hot before adding the eggs. This prevents the eggs from sticking to the skillet and creates a nice crust on the bottom.
  • If you would like to substitute fresh spinach, use ¾ to 1 pound. Wilt the spinach in a pan over medium heat, adding it by the handful and stirring until the spinach has all cooked down to about 1 cup or so. Allow to drain in a colander until it’s cool enough to handle, then wring out the water using cheesecloth or a clean kitchen towel. 
  • Visit our shop to browse quality Mediterranean ingredients including olive oils, honey, jams, and spices.

Nutrition

Calories: 114.6kcalCarbohydrates: 4.8gProtein: 8.7gFat: 7gSaturated Fat: 3gPolyunsaturated Fat: 1gMonounsaturated Fat: 2.2gTrans Fat: 0.02gCholesterol: 174.1mgSodium: 221.4mgPotassium: 238.9mgFiber: 1.5gSugar: 1.3gVitamin A: 3570IUVitamin C: 13.1mgCalcium: 147.3mgIron: 2mg
Tried this recipe?

* This post first appeared on The Mediterranean Dish in June 2018 and has since been updated with new information and media for users' benefit. Enjoy!

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I'm Suzy; born and bred right on the shores of the Mediterranean. I'm all about easy, healthy recipes with big Mediterranean flavors. Three values guide my cooking: eat with the seasons; use whole foods; and above all, share! So happy you're here...
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Comments

  1. Sonia Hazan says:

    Am enjoying your site- I too come from the Meditterranea and most of your recipies are very familiar- thx for the reminders!
    Can you freeze frittata? I never have. But was wondering if it was feasable?
    Thx again!
    Sonia

    1. TMD Team says:

      Hi, Sonia! Yes, you can freeze this one. Enjoy!

  2. Reem says:

    Can I use fresh spinach instead of frozen? If yes, how much? And should I cook it down a little so it wilts?

    1. TMD Team says:

      Hi, Reem. Yes, you can use ¾ to 1 pound of fresh spinach instead. To do this, first wilt the spinach in a pan over medium heat, adding it by the handful and stirring until the spinach has all cooked down to about 1 cup or so. Allow to drain in a colander until it’s cool enough to handle, then wring out the water using cheesecloth or a clean kitchen towel. Enjoy!

  3. Rosemary says:

    5 stars
    Can you make muffins with this recipe?

    1. TMD Team says:

      I'm sure you could, Rosemary. What a great idea!

  4. Kathie says:

    4 stars
    Awesomely simple and tasty!

  5. Lynn says:

    The picture shows cherry tomatoes and zucchini in the frittata. How much do I add of each and does it change the calories?

    1. TMD Team says:

      Hi, Lynn. Those are optional ingredients here. The amount of calories would just depend on how much of each you decide to use.

  6. Kathy says:

    What kind of oil do you use for frying?
    What can be used instead of aluminum foil?
    Your site is beautiful!

    1. TMD Team says:

      Hi, Kathy. We use extra virgin olive oil for frying. As for the foil, it depends exactly what it is you're cooking, but parchment paper can often be a substitution.

  7. Christine says:

    5 stars
    Really good! It was such an easy recipe and I appreciate the make ahead notes. It was great to do prep and then have everything ready to cook when the time came. I think this will be a regular breakfast item.

  8. Cindy says:

    Can I double this? Also use extra egg whites?

  9. John says:

    Taste very good. The photo showed grape tomatoes and Zucchini, so added in with eggs.
    Thanks for the recipe.

    Definitely a keeper.

  10. Sylvia W says:

    5 stars
    LOL - a friend went to lunch and came back raving about the Spanakopita, which got me thinking about it, since I hadn't had it in many years. Since I have been on a frittata kick lately, loading them up with tons of lovely veggies, I figured why not try a spanakopita frittata.....
    Well it came out very tasty but something was missing, so I went looking for a basic spanakopita recipe, and lo and behold there are tons of frittata versions - so there I was, again, trying to reinvent the wheel - oh well, I guess a great idea is a great idea no matter how many times it gets "discovered" 😉
    Now that I know what was missing from mine I am looking forward to doing it again and again using your guidelines, since you have never let me down <3

    1. Suzy says:

      Awww! Thank you so much, Sylvia!

  11. Joe says:

    5 stars
    I have made a 2 egg version of this this at least 3 times a week for brunch. Ude fresh spinach and dry herbs -- I just love it, Oh the timer just went off, time to eat...

    1. Suzy says:

      Thanks, Joe! So glad this has been a hit for you!

  12. Jenny says:

    5 stars
    Amazing! One of my new favorite recipes! I made this with fresh spinach, which required that I cook it for ~8-10 minutes longer to set the center. I served it with a side of pearl couscous made with herbs and fresh lemon juice (spritzed a bit on the frittata too!). This frittata would make a wonderful brunch item with a side salad as well. Thanks Suzy!

    1. Suzy says:

      Wonderful! Thank you, Jenny!

  13. Gina Gonzalez says:

    What size cast iron pan do you think I should use for this

    1. Suzy says:

      I used a 12-inch skillet

  14. Annie Kurian says:

    Suzy, I dont have an iron pan, can I just bake the whole thing in the oven without the stovetop

    1. Suzy says:

      That's very likely, Annie. It will take a bit longer, but just watch for it.