Mediterranean Diet Spinach and Cheese Frittata
Elevate your breakfast or brunch game with this savory Mediterranean Diet Spinach and Cheese Frittata, a nutrient-packed dish that's as delicious as it is wholesome. Featuring tender baby spinach, juicy cherry tomatoes, and creamy crumbled feta cheese, this oven-baked frittata is light yet satisfying. The addition of garlic, red onion, and a touch of dried oregano enhances the Mediterranean-inspired flavors, while the use of protein-rich eggs makes it a perfect high-protein meal option. Cooked in heart-healthy olive oil and finished in the oven for a golden top, this frittata is an easy, one-skillet recipe ready in just 30 minutes. Serve it warm or at room temperature alongside a fresh side salad or crusty whole-grain bread for a complete and vibrant meal. Perfect for meal prep, this versatile dish checks all the boxes for both flavor and nutrition!
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Recipe Information
Ingredients
- 6 large eggs
- 4 cups baby spinach
- 1 cup feta cheese, crumbled
- 2 tablespoons olive oil
- 2 cloves garlic, minced
- 1 small red onion, thinly sliced
- 1 cup cherry tomatoes, halved
- 1 teaspoon dried oregano
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
Instructions
Preheat your oven to 375°F (190°C).
In a medium bowl, whisk the eggs until well combined. Add the salt, black pepper, and dried oregano, and whisk to incorporate.
Heat the olive oil in an oven-safe, non-stick skillet over medium heat.
Add the red onion to the skillet and sauté for 3-4 minutes until it softens.
Stir in the minced garlic and cook for an additional 1 minute until fragrant.
Add the baby spinach to the skillet and cook for 2-3 minutes until wilted, stirring occasionally.
Scatter the halved cherry tomatoes evenly over the spinach mixture.
Pour the egg mixture over the vegetables in the skillet, tilting the pan slightly to evenly distribute the eggs.
Sprinkle the crumbled feta cheese evenly over the top of the frittata.
Cook on the stovetop over medium heat for 4-5 minutes or until the edges start to set.
Transfer the skillet to the preheated oven and bake for 10-12 minutes, or until the center is set and the top is lightly golden.
Remove the skillet from the oven and let the frittata cool slightly before slicing into wedges.
Serve warm or at room temperature, accompanied by a side salad or crusty whole-grain bread if desired.
Nutrition Facts
Calories |
1420 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 109.0 g | 140% | |
| Saturated Fat | 47.3 g | 236% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 1316 mg | 439% | |
| Sodium | 4237 mg | 184% | |
| Total Carbohydrate | 31.2 g | 11% | |
| Dietary Fiber | 6.4 g | 23% | |
| Total Sugars | 12.0 g | ||
| Protein | 76.7 g | 153% | |
| Vitamin D | 6.2 mcg | 31% | |
| Calcium | 1456 mg | 112% | |
| Iron | 12.1 mg | 67% | |
| Potassium | 1071 mg | 23% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
