Get ready to savour the delightful flavours of summer with this mouthwatering Spinach and Feta Frittata – it's the perfect dish to brighten up any mealtime! Simply bake, slice, and indulge in a taste sensation that's sure to leave you craving more.
With fresh spinach, creamy feta, and a hint of sunshine in every bite, this frittata is the epitome of summertime bliss. So, grab your fork and get ready to enjoy a delicious culinary experience that's as easy to make as it is delicious to eat!
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Calories in Spinach Feta Frittata
This Spinach Feta Frittata serves 3 and is 287 calories per serving.
If you're looking for more recipes within the same calorie range, you'll find an abundance of options in my dedicated collection of 200+ calorie recipes.
If you're following a calorie-controlled diet or a healthy eating plan, it's important to calculate your daily calorie intake using a reliable calorie calculator. Please note that the calorie counts provided are estimates and can vary based on specific ingredients and serving sizes. Personalizing your calculations is essential to meet your individual needs. By using a calorie calculator, you can make informed choices and stay on track with your dietary goals.
Ingredients Needed
To make the Spinach and Feta frittata, here are some notes on the ingredients needed:
- Fresh Spinach: I use baby spinach
- Onion: just a regular onion, but red is fine to use also
- Garlic - just a fresh clove or you can use lazy garlic
- Eggs: fresh large eggs are used for this frittata
- Milk: For achieving that creamy flavour, it's recommended to use semi-skimmed or 2% milk in this frittata recipe.
- Feta Cheese: When it comes to incorporating feta cheese into your frittata, you have options. You can either use a block of feta broken up or opt for crumbled feta. Seasoned crumbled feta adds an extra burst of flavour, enhancing the deliciousness of your frittata.
- Salt and Pepper - These basic yet essential flavour enhancers are key for elevating the taste of your dishes. No food will ever be bland when these are used to season to taste.
- Low Calorie Spray - Use your preferred choice of low calorie spray, I prefer olive oil or avocado sprays without any added emulsifiers.
Once you've gathered all the ingredients and prepared them accordingly, you're all set to create this easy and delightful recipe.
See the recipe card for specific quantities and instructions.
Frittata vs Omelette: Understanding the Difference
When it comes to egg-based dishes, frittatas and omelettes are two popular choices that offer distinct culinary experiences. Here's a breakdown of the key differences between them:
- Ingredients:
- Frittata: Frittatas typically contain a variety of ingredients such as vegetables, meats, cheeses, and herbs, all mixed with beaten eggs.
- Omelette: Omelettes are usually made with beaten eggs that are cooked quickly in a pan, with fillings folded inside. These fillings can include cheese, vegetables, meats, or even seafood.
- Cooking Method:
- Frittata: Frittatas are cooked slowly over low to medium heat in a skillet or oven until the eggs are set. They are often started on the stovetop and finished under the grill (broiler) to cook the top evenly.
- Omelette: Omelettes are cooked rapidly over higher heat in a skillet, typically folded in half to enclose the fillings as they cook.
- Shape and Texture:
- Frittata: Frittatas are typically thicker and more substantial, resembling a crustless quiche or a thick omelette. They are often served in wedges or squares.
- Omelette: Omelettes are thin and delicate, with a soft and fluffy texture. They are usually folded in half or rolled up and served as a single portion.
- Serving Style:
- Frittata: Frittatas are often served as a main dish for breakfast, brunch, lunch, or dinner. They can be enjoyed hot, warm, or even cold, making them a versatile option for any meal.
- Omelette: Omelettes are typically served as a single serving for breakfast or brunch, accompanied by toast, potatoes, or salad. They are best enjoyed hot off the pan.
While both frittatas and omelettes offer a delicious way to enjoy eggs, understanding their differences can help you choose the perfect dish for any occasion.
Choosing the Ideal Pan for Cooking Frittatas
When it comes to cooking frittatas, selecting the right pan is crucial for achieving the perfect texture and flavour. Non-stick skillets are highly recommended for their ease of use and ability to prevent sticking, allowing for effortless flipping and serving.
Additionally, pans with oven-safe handles are essential for seamlessly transferring the frittata from stovetop to oven or grill for that perfectly cooked finish.
Cast iron skillets are another excellent option, known for their even heat distribution and ability to create a beautifully golden crust on the frittata's surface. With the right pan in hand, you'll be well-equipped to create frittatas that are both delicious and visually stunning.
Sides for Spinach and Feta Frittata
Enhance your Spinach and Feta Frittata meal with these delicious and healthy side dish options.
- Mixed Salad with Light Vinaigrette: A refreshing combination of crisp greens, tomatoes, cucumbers, and your favourite vegetables, dressed with a light vinaigrette, adds a burst of freshness to complement the richness of the frittata.
- Roasted Vegetables: Roasted vegetables such as bell peppers, zucchini, and cherry tomatoes offer a flavourful and nutritious accompaniment to your Spinach and Feta Frittata, enhancing the overall meal with their savoury sweetness.
- Fresh Fruit Platter: A vibrant assortment of fresh fruits, such as berries, grapes, melon, and pineapple, provides a refreshing and palate-cleansing option to balance the savoury flavours of the frittata.
More Low Calorie Egg Recipes
Looking for some more low calorie egg recipes? Check out the following:
- Turkish Poached Eggs in Yoghurt
- Instant Pot Sous Vide Egg Bites
- Poached Eggs over Garlic Mushrooms
- Sausage and Egg Breakfast Muffins
- Sausage Potato Egg Breakfast Skillet with Peppers
- Speedy Breakfast Frittata
- Sticky Sriracha Mushroom Omelette
or if you would like more recipe ideas - head on over to the FULL RECIPE INDEX where you will find over 900 delicious recipes with calories and you can search by meal type, ingredients, course, diet and more.
All recipes on Slimming Eats have estimated nutritional information for your convenience.
FAQ For Spinach Feta Frittata
Yes, you can freeze this Feta Spinach Frittata for later enjoyment. Once cooled, wrap individual slices or the entire frittata tightly in plastic wrap or aluminum foil, then place in an airtight container or freezer bag. Thaw overnight in the refrigerator before reheating.
To reheat leftover Feta Spinach Frittata, simply microwave individual slices on medium heat in 30-second intervals or bake in a preheated oven at 350°F (175°C) until heated through.
Absolutely! Feel free to customize the fillings in the Feta Spinach Frittata to suit your taste preferences or to use up any ingredients you have on hand. You can add additional vegetables, such as bell peppers or mushrooms, or swap the feta cheese for another cheese of your choice. I recommend sautéing any vegetables first to ensure they don't release moisture, maintaining the frittata's texture and flavour.
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Recipe Card
Spinach and Feta Frittata
Feta Spinach Frittata - a yummy recipe packed with creamy feta, fresh spinach, and a burst of flavour in every bite.
Ingredients
- 8 cups (250g) of fresh spinach
- 1 onion, halved and sliced
- 1 clove of garlic, crushed
- 6 large eggs
- 60ml (¼ cup) of semi skimmed milk
- 100g (3.5oz) of feta cheese, crumbled
- salt and black pepper
- low calorie spray oil
Instructions
- Preheat oven to 160c fan, 180c or 350f (gas mark 4).
- Spray an ovenproof frying pan/skillet with low calorie spray over a medium high heat
- Add the onion and garlic, fry until golden.
- Add a few cups of the spinach at a time, and when it is slightly wilted add some more and keep doing so, until you have added all the cups of spinach.
- Sprinkle with the feta.
- Add the eggs to a bowl with the milk, and beat with a little black pepper and salt.
- Pour over the top off the feta spinach mixture.
- Bake in the oven for approx 30-35 until eggs mixture is set and slightly golden on top.
- Allow to rest for 10 minutes, slice and Enjoy!!
Notes
Please see below for full nutritional info and additional details about recipe:
- Calories - scroll down to nutritional info box
- WW Points and other Slimming or Weight Loss programs - due to plans regularly changing and updating, we recommend calculating with the official tools you get as a member to those plans to ensure accuracy of values.
- Gluten Free Friendly
- Vegetarian Friendly - ensure feta is vegetarian friendly
- Suitable for Freezing ❄️
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Nutrition Information
Yield 3 Serving Size 1 SERVINGAmount Per Serving Calories 287Total Fat 18gSaturated Fat 8gTrans Fat 0gUnsaturated Fat 7gCholesterol 387mgSodium 712mgCarbohydrates 11gFiber 3gSugar 3gProtein 23g
Nutritional information and values etc are an estimate and is to be used for informational purposes only. Ingredients can vary greatly from brand to brand and therefore it would be impossible to give accurate information. It is always advised that you calculate by the ingredients you use.
Jane SlimmingWorld says
Looks delicious and I'm definitely going to try this. You can have 50g of feta for your HEa now so even better 🙂
Siobhan (Slimming Eats) says
thanks for that 🙂 - I didn't know it had now increased to 50g, thats quite a lot.
keleta79 says
do you know what the spinach weighs in grams, cant for the life of me find a proper conversion. thank you
Siobhan (Slimming Eats) says
hi there, sorry I forgot to weigh in grams, I tend to use my cup measurments quite a lot because I find them easier. 1 cup is equal to 240ml if that helps. But it would be about 8 handfuls of fresh spinach. The quantity of spinach doesnt need to be precise, so you could use as much as you like really. Thanks jane for giving the amount in grams. 200g is probably about right. As I had a 340g bag and had just under half left.
Jane SlimmingWorld says
When do you add the skimmed milk - is it to the egg
keleta79 - about 200g spinach is fine 🙂
Siobhan (Slimming Eats) says
yes it is to the eggs 🙂
Gina says
How long will this last in the fridge please?
Siobhan (Slimming Eats) says
It will keep a couple of days 🙂
Kate says
I make a Mediterranean version of this by adding sliced black olives, mushrooms, grape tomatoes, scallions, sausage and top it with cheddar cheese. I also use less eggs and no milk.