This Mediterranean Frittata with Spinach and Feta Cheese is a protein & nutritious packed breakfast that is so easy to put together. You can serve it as breakfast or brunch or any light meal:). This is a low carb, high protein option and cooks really quick!
What is Frittata?
Frittata is an egg based dish that is similar to quiche but without a crust. I usually make mine in a cast iron skillet over the stovetop for half the time and then in the oven for the other half.
Frittata is differently called Italian open face omelette. It’s more of a home meal than something you’d find in a restaurant because the recipe can vary from meal to meal. You just throw together eggs with anything else available, meats, veggies, cheeses. The options are endless.
Once baked and set, you can cut it in slices like you would a pizza and serve it with side dishes like fruits, light salads, baguette, toast, more cheese etc.
Frittatas are easily customizable but adding different veggies or cheeses. It can be done with butter but I prefer using olive oil to keep the dish more Mediterranean Diet friendly.
I grew up across the Adriatic sea from Italy, in a small Mediterranean country called Albania. I didn’t start using the correct term for frittata until I came to US, we called frittatas omelettes back home. However, I am glad I can actually distinguish now between the two:).
Tips & Notes
Frittatas are very to make and you can usually use what you have on hand for vegetables as long as you have a lot of eggs.
- Eggs – I use 8 large eggs and 4 egg whites for this size pan. You can use any combination of eggs to egg whites that you like. Flavor will change considerably as well as consistency if you lean the balance too much towards the egg whites.
- Spinach – I used 5 ozs of baby spinach, it looks like a lot but believe me, spinach wilts a lot when cooked. The volume goes down. You can actually add a lot more spinach if you like.
- Feta Cheese – feta cheese and spinach are a match made in heaven!! (said every Mediterranean person lol). Try not to buy the feta already crumbled, a block of cheese tastes so much better, it’s easy to crumble by hand or fork.
- Green Onions – I am a big fan of green onions, they taste so good with eggs. If you don’t like the combination, switch to a white or yellow onion.
- Cherry Tomatoes – cherry, grape or campari tomatoes are great on this frittata as they’re flavorful tomatoes.
- Milk – milk makes the frittata fluffy instead of flat. Don’t skip this ingredients!! For extra creaminess replace milk with half and half cream.
- Olive Oil – I use extra virgin olive oil to make this frittata, if you like butter you can use that too. I feel that evoo is healthier and more Mediterranean Diet compliant than butter.
- Seasonings – this time I used only salt and pepper but dill is a great herb for seasoning, especially when using spinach and feta. Italian seasoning and red crushed pepper work great too for extra flavor or spice.
- Variations – you can add ham, bacon, prosciutto to the frittata if you would like to add some meat products. Additional veggies you can use are mushrooms, red peppers, asparagus and zucchini.
Pro Tip – cook the veggies before adding eggs in. This will ensure that water content evaporates before cooking with eggs.
Mediterranean Frittata with Spinach and Feta Cheese
- 1 tbsp olive oil extra virgin
- 5 green onions usually a bunch
- 5 ozs baby spinach
- 3 ozs feta cheese
- 8 large eggs
- 4 egg whites
- ⅓ cup milk
- ½ cup cherry tomatoes
- salt/pepper to taste
- Wash green onions, chop the heads off, peel one layer then chop them in small pieces. Roughly chop the spinach and set aside as well. Cut cherry tomatoes in half. If using campari tomatoes, slice in round thin slices.
- Crumble the feta cheese with your hands or with a fork. Set aside. Pre-heat oven to 350 degrees Fahrenheit.
- Add eggs in a bowl, whisk them. Then add egg whites, milk, salt pepper and whisk again.
- Place cast iron skillet on medium heat. Once skillet is hot, add olive oil. Then throw the green onions in. Stir to saute them lightly. Add spinach slowly and let it wilt, stir occasionally to turn it over. Volume will go down fast. Let the liquid coming out from spinach evaporate.
- Pour whisked eggs over and add feta cheese all over the skillet, try to spread the cheese evenly. The sides of the frittata will start to set but the middle should be all liquid still. Insert a spatula on the sides to let more of the egg mix to flow underneath without breaking the frittata shape. Add the cherry tomatoes halves on top, spread them around evenly.
- After it's cooked for few minutes, transfer cast iron skillet to oven and let cook for another 8-10 minutes until the middle of the skillet is not jiggly anymore.
- Get the frittata out of the oven, make sure to not let it overcook. Let it cool for few minutes before cutting into it. Usually I cut ours in 6 slices. Serve with additional sides for breakfast / brunch or light meal:). Enjoy!
- Frittata can be served warm or cold (personal preference).
- See video for more details.
- Storage – you can store frittata in the refrigerator for the next day on an air tight container. I have never frozen mine so I don’t know how well it holds frozen.
If you would like to save this Mediterranean frittata for later, please save the below image to your boards in Pinterest. Let me know in comments if you have any questions or feel free to tag me in social media with your version of this recipe:). Thank you for reading and visiting my blog!
Additional Breakfast Recipes
Feel free to check out some of my other breakfast recipes.