Mediterranean Spinach, Tomato & Feta Frittata

Looking for a healthy breakfast that doesn’t compromise on taste? This Mediterranean frittata with spinach, tomato, and feta cheese is a vibrant, protein-packed option that’s easy to prepare and full of classic Mediterranean flavors. It’s ideal for meal prep, brunches, or a light lunch served with a crisp salad. The combo of creamy eggs, tangy feta, juicy tomatoes, and wilted spinach makes this dish irresistible and incredibly nutritious.

Whether you’re following a low-carb diet, the Mediterranean lifestyle, or just need a quick healthy breakfast idea, this recipe checks all the boxes. Plus, it’s naturally gluten-free and customizable—add olives, fresh herbs, or swap in your favorite veggies!

Why You Love This Recipe:

• High-protein and low-carb
• Gluten-free and Mediterranean diet-friendly
• Great for meal prep or entertaining
• Ready in under 30 minutes
• Packed with fresh, wholesome ingredients

Print Recipe

Healthy

Mediterranean Spinach, Tomato & Feta Frittata

Author: simplydelicious Cooking Method: Baking, Saute Cuisine: Greek Courses: Breakfast Recipe Keys: Low Carb Diet Nut Free

Difficulty: Beginner Prep Time 10 mins Cook Time 20 mins Total Time 30 mins

Servings: 4 Estimated Cost: $ 2.00 Calories: 230

Best Season: Suitable throughout the year

Dietary:

Gluten Free Ketogenic Mediterranean Diet

Description

This Mediterranean Spinach, Tomato & Feta Frittata is a quick, healthy, and protein-rich breakfast packed with fresh veggies and bold flavor. Perfect for meal prep, brunch, or a light lunch—gluten-free, low-carb, and ready in 30 minutes!

Ingredients

Cook Mode Cooking Mode Disabled

Servings

• 8 large eggs
• ¹⁄₄ cup whole milk (or dairy-free alternative)
• 2 cups fresh baby spinach
• ¹⁄₂ cup cherry tomatoes, halved
• ¹⁄₂ cup crumbled feta cheese
• 1 small onion, finely chopped
• 2 cloves garlic, minced
• 1 tbsp olive oil
• ¹⁄₂ tsp dried oregano
• Salt and pepper to taste

Instructions

1. Preheat Oven to 375°F (190°C).

   Mark as complete

1. Sauté Veggies:

   In an oven-safe skillet, heat olive oil over medium heat. Add chopped onion and garlic; cook until fragrant and soft (about 2-3 minutes). Add spinach and cook until wilted.

   Mark as complete

1. Add Tomatoes:

   • Toss in cherry tomatoes and cook for another 2 minutes. Spread everything evenly in the skillet.

   Mark as complete

1. Whisk Eggs:

   In a bowl, whisk eggs with milk, oregano, salt, and pepper.

   Mark as complete

1. Combine:

   Pour the egg mixture evenly over the vegetables in the skillet. Sprinkle crumbled feta on top.

   Mark as complete

1. Bake:

   Transfer skillet to the oven and bake for 12–15 minutes or until the eggs are set and lightly golden.

   Mark as complete

1. Cool & Serve:

   Let it cool for a few minutes. Slice into wedges and serve warm or at room temperature.

   
   Mark as complete

Nutrition Facts

Servings 4

Serving Size 1

---

Amount Per Serving

Calories 230kcal

% Daily Value *

Total Fat 16g25%

Saturated Fat 5g25%

Cholesterol 285mg95%

Sodium 410mg18%

Potassium 320mg10%

Total Carbohydrate 5g2%

Dietary Fiber 1g4%

Sugars 2g

Protein 14g29%

---

* Percent Daily Values are based on a 2,000-calorie diet. Your daily value may be higher or lower depending on your calorie needs.

Note

This frittata is perfect for batch-cooking or weekend brunches. You can also make mini versions in muffin tins for on-the-go meals!

Rate this recipe