Looking for the perfect healthy brunch or weekday meal prep idea? This spinach frittata recipe is a protein-packed, low-carb dish loaded with fresh spinach, creamy feta, and fluffy egg whites. In just 7 simple steps, you’ll have a nutritious frittata that’s easy to make and irresistibly delicious.
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Spinach Feta Frittata: A Savory, Satisfying Classic
There’s just something magical about a golden, fluffy frittata fresh out of the oven. Whether you’re prepping for Sunday brunch, planning a healthy meal-prep week, or looking to sneak more greens into your day, this spinach and feta frittata recipe hits the mark. Think creamy feta, fresh baby spinach, and a tender egg white base — every bite is hearty, wholesome, and heavenly.
Why You’ll Love This Recipe
- ✅ Easy to make: One pan, minimal prep, and ready in under 30 minutes.
- 💪 Healthy & high-protein: Thanks to egg whites and spinach.
- 🧀 Bursting with flavor: Feta cheese and courgette bring a tangy, rich edge.
- 🥗 Perfect for meal prep: Enjoy hot or cold, breakfast to dinner.
- 🧊 Freezer-friendly: Great for freezing in slices for quick meals later.
Why This Recipe Is Important or a Must-Try
This recipe is more than just a delicious breakfast — it’s a smart lifestyle choice. Frittatas like this one are low in carbs, rich in protein, and easy to adapt. Whether you’re following a keto plan, watching calories, or just trying to add more greens to your diet, this feta and spinach frittata delivers.
Egg white frittatas are especially popular right now among clean eaters and gym-goers, and spinach is one of the top superfoods. Combined with feta and courgette (zucchini), it’s a Mediterranean-inspired flavor bomb — light, fresh, and utterly crave-worthy.
Lightly grease a 9-inch oven-safe skillet or pie dish. I had no idea it would be such a hit. The pan was empty before I even sat down! Since then, I’ve made dozens of variations, but this courgette and feta frittata is the one that always gets requested. It’s creamy, savory, and surprisingly filling — and it looks impressive too.
And for even more variations, check out our delicious easy spinach frittata recipes — there’s something for everyone.
What People Are Saying
“This is hands-down the best breakfast I’ve made all year. I’ve had it three times this week!” – Rachel T.
“I love how clean and fresh it tastes. My toddler even asked for seconds — that NEVER happens!” – Lori M.
“I meal-prepped it for work lunches, and it reheats beautifully. Still fluffy and flavorful by Friday.” – James L.
Ingredients (Serves 4)
- 2 cups baby spinach (chopped)
- 1 small courgette (zucchini), grated
- 6 large egg whites
- 2 whole eggs (optional, for added richness)
- 1/2 cup crumbled feta cheese
- 1/4 cup milk or dairy-free milk (unsweetened)
- 1 tbsp olive oil
- 1/2 tsp garlic powder
- Salt and pepper to taste
Optional Substitutes:
- Use kale or arugula instead of spinach
- Swap feta with goat cheese or cheddar
- Add mushrooms or bell peppers for variety
Step-by-Step Instructions
- Preheat the oven to 375°F (190°C). Lightly grease a 9-inch oven-safe skillet or pie dish. Cast iron skillets work especially well for even cooking.
- In a pan over medium heat, drizzle in olive oil and sauté the vegetables. Add grated courgette and spinach. Cook until wilted (about 3–4 minutes). Avoid overcooking as spinach can become soggy.
- Mix eggs: In a mixing bowl, whisk egg whites and whole eggs (if using). To make it lighter, whisk vigorously for about 1–2 minutes until it turns a little foamy.
- Season & stir: Add milk, garlic powder, salt, and pepper. Stir in the sautéed veggies and crumbled feta. Mix just enough to combine.
- Add the mixture to the greased pan and place it in the oven. Bake for 20–25 minutes until the center is set and edges are golden. Don’t open the oven door too early to avoid deflating.
- Rest & slice: Let it rest for 5 minutes to finish setting. Use a silicone spatula or pie server to gently remove slices.
Technique Tip: If using a metal pan, reduce oven temperature slightly or check early, as metal conducts heat faster than ceramic or glass.
Nutrition Facts (Per Serving)
- Calories: 165 kcal
- Protein: 15g
- Fat: 9g
- Carbohydrates: 4g
Health Benefits of the Key Ingredients
- Spinach: Packed with iron, vitamin K, and antioxidants. Supports bone health and immune function.
- Egg Whites: Low in calories, high in protein. Great for muscle recovery and satiety.
- Feta Cheese: Lower in fat than many cheeses and rich in calcium. Adds tangy flavor without overwhelming the dish.
- Courgette (Zucchini): Hydrating, high in fiber, and supports digestion. Also low in carbs, perfect for keto-friendly meals.
Pro Tips
- 🧊 Freeze in individual slices wrapped in parchment paper and foil; keeps for up to 2 months.
- 🔁 Double the recipe: Make two and freeze one.
- 🧂 Season smart: Don’t skip garlic powder — it adds depth.
- 🥄 Use a silicone spatula for easy cleanup and serving.
- 🍳 Grease your skillet generously to prevent sticking and ensure smooth slicing.
Frequently Asked Questions
Can I make this gluten-free?
Absolutely — it’s naturally gluten-free and doesn’t require any flour.
How long does it last in the fridge?
Store in a tightly closed container and use within 4 days. Reheat in the microwave or enjoy cold.
Can whole eggs be used in place of egg whites?
Yes, you can replace 6 egg whites with 3 whole eggs. You can also use a mix for added creaminess.
Can I make it dairy-free?
Yes! Use plant-based feta and non-dairy milk for a fully dairy-free version.
What can I use instead of courgette?
Grated carrot or chopped mushrooms are great alternatives.
Frittata Variations
- Mediterranean Style: Add sun-dried tomatoes, olives, and oregano.
- Mexican-Inspired: Include diced jalapeños, black beans, and cheddar.
- Loaded Veggie: Add bell peppers, onions, and roasted sweet potatoes.
- Meaty: Crumble cooked turkey sausage or bacon for added protein.
Common Mistakes to Avoid
- ❌ Overcooking: Leads to rubbery texture. Always check around 20 minutes.
- ❌ Too much moisture: Squeeze liquid from courgette before adding.
- ❌ Skipping preheat: A hot oven is key for setting the eggs quickly.
- ❌ Uneven mixing: Make sure all ingredients are distributed evenly.
What to Serve With It
- A simple arugula salad with lemon vinaigrette
- Roasted sweet potatoes or hash browns
- Toasted whole-grain bread or pita
- Iced green tea or fresh orange juice
