High Protein Spinach Frittata

Name: High Protein Spinach Frittata
Prep time: 10 min
Cook time: 20 min
Total time: 30 min
Yield: 4 servings
Ingredients: 6 large eggs; 2 cups fresh spinach, chopped; 1/2 cup cherry tomatoes, halved; 1/4 cup feta cheese, crumbled; 1 small onion, diced; 2 tablespoons olive oil; Salt and pepper to taste

Highlighted under: Quick Healthy Recipes

I love starting my day with a dish that packs both flavor and nutrition, and this High Protein Spinach Frittata does just that! By bringing together protein-rich eggs and fresh spinach, I've created a hearty breakfast option that keeps me energized throughout the morning. Plus, it’s easy to whip up in just about 30 minutes. Whether I’m preparing it for myself or entertaining guests, this frittata is a versatile dish that showcases the vibrant colors and tastes of fresh ingredients. You can even customize it with your favorite vegetables or proteins!

Created by

Emily

Last updated on 2026-02-02T00:02:28.712Z

I still remember the first time I made this frittata. I had friends over for brunch and wanted to impress them with something delicious yet simple. By sautéing fresh spinach in olive oil before adding the eggs, I discovered that it not only enhanced the flavor but also ensured the spinach wilted beautifully without becoming soggy. It became an instant hit!

Over time, I experimented with adding different spices and cheeses to the mix. Each time, I found that a pinch of nutmeg really elevates the entire dish, giving it a wonderful depth of flavor. Now, it’s become my go-to recipe for any meal of the day!

You'll Love This Frittata Because
It's packed with protein to fuel your day.
The vibrant flavors of spinach shine through.
Perfect for meal prep or a quick breakfast!

Cooking Technique Highlights

One of the keys to achieving the perfect frittata is managing the cooking time on the stovetop before transferring it to the oven. After pouring the egg mixture into the skillet, let it cook undisturbed until you see the edges starting to set, which usually takes about 3-5 minutes. This initial stovetop cooking helps develop a sturdy base, allowing the frittata to hold its shape once fully baked. Watch for the edges to firm up while the center remains slightly jiggly, indicating it's ready for the oven.

For optimal results, use an oven-safe skillet, such as cast iron or stainless steel. These materials conduct heat evenly, ensuring consistent cooking throughout the frittata. If you don’t have one, consider transferring the mixture to a greased baking dish before placing it in the oven. Just make sure the dish is oven-proof and can withstand high temperatures to prevent any mishaps once it’s in the oven.

Ingredient Insights

Fresh spinach not only contributes to the nutrition profile of the frittata but also adds a wonderful color contrast and subtle earthy flavor. When choosing spinach, opt for vibrant green leaves with no wilting or browning. If you have frozen spinach on hand, you can substitute it; just ensure you thaw and thoroughly drain it to remove excess moisture that might otherwise make the frittata soggy.

Feta cheese provides a creamy texture and tangy flavor that beautifully complements the spinach and tomatoes. If you're looking for alternatives, goat cheese works well, offering a similar creaminess but with a different flavor profile. For a dairy-free option, try using a plant-based cheese. Just keep in mind that texture and melting characteristics might differ, so adjust accordingly.

Ingredients

Main Ingredients

6 large eggs
2 cups fresh spinach, chopped
1/2 cup cherry tomatoes, halved
1/4 cup feta cheese, crumbled
1 small onion, diced
2 tablespoons olive oil
Salt and pepper to taste

Feel free to customize this frittata with your favorite add-ins like bell peppers, mushrooms, or even cooked chicken for extra protein.

Instructions

Preheat and Sauté

Preheat your oven to 375°F (190°C). In a large oven-safe skillet, heat the olive oil over medium heat. Add the diced onion and sauté until translucent, about 3-4 minutes. Stir in the chopped spinach and cook until wilted.

Mix the Eggs

In a mixing bowl, whisk together the eggs, salt, and pepper. Pour the egg mixture into the skillet over the cooked spinach and onions. Add the cherry tomatoes and sprinkle the feta cheese on top.

Bake

Allow the frittata to cook on the stovetop for a few minutes until the edges start to set. Then, transfer the skillet to the preheated oven and bake for 15-20 minutes, or until the center is fully set and lightly golden.

Serve

Remove from the oven and let it cool for a few minutes. Slice into wedges and serve warm. Enjoy your delicious High Protein Spinach Frittata!

This frittata can be served with a side salad or some whole grain toast for a complete meal.

Pro Tips

For an extra touch, consider garnishing with fresh herbs like parsley or chives before serving.

Make-Ahead and Storage Tips

This frittata can be made ahead of time, making it an excellent option for busy mornings. Cook the frittata, allow it to cool, and then slice it into wedges. Store the wedges in an airtight container in the refrigerator for up to 4 days. When you're ready to eat, simply reheat individual slices in the microwave for about 30-60 seconds, or enjoy them cold for added convenience.

For longer storage, you can also freeze the frittata. Wrap individual slices tightly in plastic wrap and then in aluminum foil before placing them in a freezer-safe bag. This way, you can enjoy your frittata for up to 2 months. When ready to eat, thaw it in the refrigerator overnight, then reheat as needed.

Variations and Customizations

Feel free to experiment with additional vegetables to make the frittata your own! Bell peppers, zucchini, or mushrooms are wonderful additions that can enhance both flavor and texture. When sautéing, add heartier vegetables like bell peppers first, as they may take a bit longer to soften compared to spinach. Try different seasonal vegetables to keep your frittata fresh and exciting throughout the year.

For extra flavor, consider adding herbs such as fresh basil or dill to the egg mixture. Just chop a tablespoon or two and mix it in before pouring over the sautéed vegetables. If you want to increase the protein content further, think about adding cooked chicken, turkey, or even chickpeas; just ensure that the ingredients are diced small enough to blend well within the frittata.

Questions About Recipes

→ Can I use frozen spinach instead of fresh?

Yes, you can use frozen spinach. Just thaw and drain it well to remove excess water.

→ How long can I store leftovers?

Leftover frittata can be stored in the refrigerator for up to 3 days.

→ Can this be made ahead of time?

Absolutely! Prepare it the night before and reheat in the morning for a quick breakfast.

→ Is this recipe suitable for meal prep?

Yes, it’s great for meal prep! Just slice it into portions and store in airtight containers.