- Preheat the Oven
Preheat your oven to 190°C (375°F) to ensure it's ready to cook your frittata evenly. - Prepare the Vegetables
In a skillet, sauté chopped spinach and grated courgette in olive oil until soft and moisture is cooked off. - Whisk the Eggs
In a mixing bowl, whisk the eggs (or just whites), milk, salt and pepper until well combined and frothy. - Combine Ingredients
Stir the cooked vegetables and crumbled feta cheese into the whisked egg mixture until evenly distributed. - Pour into Skillet
Pour the egg and vegetable mixture into a greased, oven-safe skillet, spreading it out evenly. - Bake the Frittata
Transfer the skillet to the oven and bake for 15–20 minutes until the centre is just set and the top is golden. - Cool and Slice
Allow the frittata to rest for 5 minutes, then slice and serve warm or cold as preferred.
Rich in protein and healthy fats; low-carb and ideal for light meals.
- Calories:200 Kcal
- Protein:16 g
- Fat:14 g
- Carbs:3 g
- Fibre:1 g
A classic spinach frittata recipe is more than just a healthy meal — it’s a simple, versatile, and satisfying dish rooted in tradition and loved across the UK, Ireland, and even cities like San Francisco and New York in the USA. Whether you’re preparing a weekend brunch, a midweek dinner, or a wholesome meal-prep option, the spinach frittata (especially with feta cheese or courgette) brings a delightful combination of nutrition, flavour, and comfort to the table.
Table of Contents
What Is a Spinach Frittata Recipe ?
A frittata is an Italian-style omelette that is baked or finished under a grill, as opposed to being folded like a French omelette. The spinach frittata, often accompanied by feta cheese or courgette, is a light yet protein-rich meal that appeals to vegetarians and meat-eaters alike.
The Rise of the Egg White Frittata
In recent years, many people across England, the UK, Ireland, and even health-focused areas like Los Angeles have opted for an egg white frittata version — lower in cholesterol and calories, while still providing ample protein. It’s ideal for health-conscious individuals or those managing dietary restrictions.
Why This Recipe Is Good for You
- Rich in Protein: Whether you’re using whole eggs or just the whites, frittatas are an excellent protein source.
- Low-Carb and Keto-Friendly: A spinach frittata fits perfectly into low-carb or ketogenic diets.
- Great for Meal Prep: It keeps well in the fridge and reheats beautifully.
- Full of Nutrients: With iron-rich spinach and calcium from feta cheese, it’s a nutrient powerhouse.
- Versatile: You can add almost anything — from courgette to mushrooms or red peppers.
This dish is especially great for busy households in the UK, Ireland, and urban cities like Chicago or Seattle where quick, nutritious meals are essential.
The History of Frittata and Its Journey Across Continents
Originally from Italy, frittatas have been enjoyed for centuries, evolving from rustic farmer’s food to gourmet café staple. In England and Ireland, they’ve gained popularity as a brunch item or light supper.
The inclusion of local ingredients like British courgettes, Irish free-range eggs, or UK-sourced spinach helps localise this Mediterranean staple. Feta and spinach frittata has become a favourite variation, combining the salty tang of Greek cheese with earthy greens.
In cities like Austin, Boston, and Portland, cafés often serve variations like the courgette and feta frittata, giving the dish a new twist with local produce.
Common Problems People Have with Spinach Frittata
Even though frittatas are simple, they can go wrong. Here’s what people often struggle with:
1. Rubbery Texture
Overcooking is the usual culprit. A feta cheese frittata needs to be firm around the edges with a gently set centre and a light golden surface.
2. Watery Spinach
Spinach retains moisture. Always sauté or steam and squeeze excess water before adding it to the mix.
3. Sticking to the Pan
A common UK kitchen complaint. Always use a well-oiled, oven-safe non-stick or cast-iron skillet.
4. Lack of Flavour
Season well and don’t shy away from adding courgette and feta, herbs, or a hint of chilli.
5. Overpowering Egg Taste
Some dislike the overly eggy taste of frittatas. Adding feta, vegetables, or using an egg white frittata base can mellow this.
Popular Variations to Try
Feta and Spinach Frittata
This combo is a winner in both texture and taste. The creamy, crumbly feta cuts through the iron-rich spinach beautifully.
Courgette and Feta Frittata
Perfect in summer when British courgettes are abundant. Grate them, sauté gently, and stir into your egg base.
Egg White Frittata with Spinach and Herbs
Ideal for those seeking lighter meals. Add chives, dill, or basil to boost flavour.
Feta Spinach Frittata Muffins
Perfect for lunchboxes in places like New Jersey or Manchester. These mini versions are portable and freezer-friendly.
Tips for the Perfect Frittata Every Time
- Pre-cook veg: Especially important for spinach and courgette.
- Room temperature eggs: They blend better and create a fluffier texture.
- Use the grill to finish: Gives a golden top without overcooking the base.
- Add cheese last: Sprinkle feta near the end so it stays creamy.
- Let it rest: Like a roast, rest the frittata for 5 minutes before cutting.
Serving Suggestions
In the UK and Ireland, and cities like Philadelphia or Denver, this dish is commonly served with:
- A fresh green salad
- Soda bread or brown toast
- A dollop of chutney or tomato relish
Frequently Asked Questions
Can I freeze spinach frittata?
Yes! Cool completely, slice, and freeze individually. Reheat in the oven.
How do I make it dairy-free?
Use plant-based cheese or skip the cheese entirely.
Can I make this in a muffin tin?
Absolutely. Mini egg white frittatas are great for packed lunches.
Can I make it ahead?
Yes, store in the fridge for up to 4 days. Reheat gently.
What cheese works best besides feta?
Goat cheese or cheddar can work, but feta gives that perfect saltiness and texture.
Can I use frozen spinach?
Yes, just be sure to thaw and squeeze out all the liquid first.
Conclusion
The spinach frittata — especially when combined with feta, egg whites, or courgette — is a timeless, nutritious, and incredibly adaptable dish. It’s equally at home on a breakfast plate in London or at a food truck in San Diego. With the right tips and ingredients, it’s a no-fail recipe that brings joy, nutrition, and convenience to your table.
Whether you’re cooking for yourself, your family, or guests in England, Ireland, or American cities like Portland or Atlanta, this recipe fits the bill. And if you’re looking to explore more crowd-pleasing, wholesome ideas, don’t miss these 5 irresistible vegan mezze ideas — a perfect complement to any brunch or dinner party.
Craving something sweet to go with your savoury frittata? Try this comforting blueberry buttermilk pancake casserole — it’s a hit from Birmingham to Boston!
Looking for plant-based inspiration? Dive into these fresh vegan mezze recipes or this beautiful vegan mezze platter guide to elevate your next meal with vibrant, colourful options.
Try this frittata today and rediscover how simple, seasonal food can truly shine!
