Mediterranean Images are for illustrative purposes only, may be inaccurate, and do not guarantee the presence or absence of specific ingredients. 
Serving Images are for illustrative purposes only, may be inaccurate, and do not guarantee the presence or absence of specific ingredients. Spinach and Feta Frittata
Eggs baked with sautéed spinach, feta, and red onion into a fluffy Mediterranean-style frittata.
Contains common allergens
In the app, Listahan checks these against your household automatically.
Good to know
- Ready in under 30 minutes
Matched from this dish's own ingredients and timing. Browse more: 30-minute meals
Instructions
6 steps- 1
Preheat your oven to 375°F (190°C). In a large bowl, whisk together the eggs, milk, salt, and black pepper until completely smooth and slightly frothy.
- 2
Heat the olive oil in a 10-inch oven-safe skillet (cast iron or stainless steel) over medium heat. Add the sliced red onion and sauté for 3-4 minutes until softened.
- 3
Add the minced garlic and cook for 30 seconds until fragrant. Add the chopped spinach in handfuls, tossing until it is just wilted.
- 4
Pour the whisked egg mixture evenly into the skillet over the vegetables. Do not stir, but gently shake the pan to distribute the eggs evenly.
- 5
Let it cook undisturbed on the stovetop for 3-4 minutes until the edges begin to set and pull away from the pan slightly. Sprinkle the crumbled feta cheese evenly over the top.
- 6
Transfer the skillet to the preheated oven and bake for 12-15 minutes, or until the center is fully set and slightly puffed. Let it cool in the pan for 5 minutes before slicing into wedges.
Images are for illustrative purposes only, may be inaccurate, and do not guarantee the presence or absence of specific ingredients. Listahan Family Score™
81/100
Good fit for most families
Score reflects how well this recipe fits a typical busy household. In the app, your Family Score is personalized to your household's allergens, kids, and pantry.
Nutrition
per serving325
Calories
18 g
Protein
4 g
Carbs
26 g
Fat
Estimated per serving. Actual values depend on the brands and portions you use.
Listahan cooking guide
Chef notes & practical guide
Technique notes, ingredient swaps, serve-alongside ideas, storage guidance, and equipment for this recipe.
Cultural context
The frittata is Italy's open-faced egg dish, cooked slowly and finished flat rather than folded like a French omelet, traditionally a thrifty way to use up vegetables, cheese, and herbs. The spinach-and-feta pairing borrows from the Greek spanakopita filling, bringing the salty cheese and earthy greens of the eastern Mediterranean into the Italian format. It works for any meal of the day and is as good warm as it is at room temperature.
Listahan note
This version wilts and drains the spinach first and cooks the eggs low and slow, so the frittata sets creamy and even instead of weeping water or browning tough.
Technique cues
- Wilt and squeeze the spinach completely dry before adding the eggs, since excess water makes the frittata watery and prevents it from setting properly.
- Cook over low, gentle heat and finish under the broiler or in the oven, which sets the eggs creamy rather than rubbery from too-high stovetop heat.
- Pull it from the heat when the center is just barely set, because residual heat finishes cooking it to a tender, custardy texture.
Kitchen flow
- Parallel prep
- Saute the onion and wilt the spinach while you whisk the eggs and crumble the feta, so everything is ready to combine at once.
- Make-ahead
- A frittata can be cooked fully ahead and served at room temperature, making it ideal for brunch or meal prep.
- Leftover move
- Slice cold leftovers into a pita or between bread for a portable egg sandwich the next day.
- Cleanup rhythm
- Use one oven-safe skillet from start to finish, and soak it briefly so the set egg slides off cleanly.
Ingredient brief
Role, handling, and swap guidance for each key ingredient.
Eggs
the structure
Purpose: Eggs are the body of the frittata, binding everything into a sliceable, custardy round.
Handling: Whisk well with a splash of milk or cream for a tender, even set.
Adaptation: A chickpea-flour batter makes an egg-free version with a similar format for vegans.
Spinach
the green base
Purpose: Spinach brings earthy flavor and color and pairs classically with feta in Mediterranean cooking.
Handling: Wilt, cool, and squeeze bone-dry so it does not water down the eggs.
Adaptation: Chard, kale, or frozen spinach work if drained well.
Feta
salty, creamy pockets
Purpose: Crumbled feta melts into briny pockets that flavor the mild eggs throughout.
Handling: Crumble and scatter over the egg mixture so it distributes evenly.
Adaptation: Goat cheese gives a creamier tang, or a dairy-free feta keeps it vegan-friendly.
Onion
aromatic sweetness
Purpose: Softened onion adds a gentle sweetness that rounds out the salty feta and earthy spinach.
Handling: Slice thin and saute until soft and translucent before adding the greens.
Adaptation: Leeks or scallions give a milder allium note.
Dill
fresh herb lift
Purpose: Dill echoes the spanakopita inspiration and brightens the rich egg and cheese.
Handling: Chop and fold into the egg mixture before cooking.
Adaptation: Fresh parsley or mint offers a different but fitting herbal note.
Technique notes
- Use a well-seasoned or nonstick oven-safe skillet so the frittata releases cleanly when you slide it onto a plate.
- Distribute the feta and spinach evenly in the pan before the eggs set so every slice gets its share.
- Let it rest a few minutes before slicing so it firms up and cuts into clean wedges.
Ingredient swaps
- Dairy-free option
- Use a dairy-free feta and skip the milk, adding a spoon of olive oil to the eggs for richness.
- Lower-sodium direction
- Use less feta and a reduced-sodium variety, leaning on dill and onion for flavor.
- Heartier direction
- Add cooked diced potato or crumbled sausage for a more filling, brunch-worthy frittata.
Serve alongside
- Greek salad with cucumber and tomato
- Roasted breakfast potatoes
- Toasted pita with olive oil
- Fresh orange juice
- Strong black coffee
Serving suggestions only — check pairings for your household's allergens.
Storage & reheating
- Keeps in an airtight container in the fridge for up to four days and is excellent cold or at room temperature.
- Reheat slices gently in a low oven or eat cold; the frittata freezes in portions for up to two months and thaws in the fridge overnight.
Equipment
- Oven-safe nonstick or cast-iron skillet
- Whisk
- Fine sieve or clean towel for draining spinach
- Rubber spatula
Make this household-aware
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