Feta and Spinach Frittata

This easy, delicious feta spinach Frittata is ready in just 20 minutes. This frittata is great for a weekend brunch, or a weeknight meal. Add my lazy Mediterranean Salad for a quick, satisfying meal.

This feta and spinach frittata was inspired by the traditional flavors of spanakopita. The feta, spinach, dill and flaky pastry came together accidentally when I prepared it for a large gathering. Instead of making a casserole, I rolled the phyllo into spring rolls in the Greek style for an appetizer. It was the vegetarian version my meat and Feta rolls. The phyllo sheets were gone, but there was still plenty of filling!

The next evening, still tired from the party I put the filling for the spanakopita in my cast-iron skillet along with some eggs, and baked it. Viola! The result is a fluffy, delicious feta spinach Frittata.

Since then, I've played around with the measurements of the spinach and feta to find the perfect one. Frozen spinach is a great way to add a lot of this vitamin-, protein-, and mineral rich green to my diet. The 6-ounce bag of spinach frozen is equivalent to about 3/4 pound fresh! This is a perfect meal for the back of your pantry.

No mess, no fuss. No turning or flipping. The same technique as we use for our egg white and smoked salmon frittata. Anyone can make it!

Feta Spinach Frittata Ingredients

Ingredients are key to a delicious and healthy feta spinach Frittata. What you'll need:

• Eggs: Use large, fresh eggs.
• Flavor makers: Oregano dried, Dill , Sweet or Smoked Spanish Paprika. Black Pepper and Salt improve the taste.
• Fresh herbs. Parsley, and Mint add freshness.
• Baking Powder (optional). This is optional. However, I have found that a small amount helps to give the frittata a fluffy and airy texture.
• Frozen Spinach:6oz frozen chopped spinach thawed, then wrung dry.
• Onion I prefer yellow onions but you can use white, red or even a few shallots.
• Garlic : Adds the magical punchy taste that only garlic brings.
• Feta Choose blocks of feta that are preserved in brine. They tend to be more flavorful and fresher than the crumbled version.
• Milk:I prefer whole milk because it's extra creamy, but you can choose any unsweetened, unflavored milk, even low-fat or plant-based.
• Extra virgin oil: Coats pan to crisp frittata. Extra virgin olive oil is best. Any of our olive oils will work, but we recommend our Greek Koroneiki.
• Mediterranean Cucumber Tomato Salad This easy salad is optional but the fresh flavors complements the richness of frittata nicely. You'll need parsley, tomatoes, cucumbers, red onions, sumac and olive oil to make this salad.

How To Make Feta Spinach frittata

This recipe for feta spinach Frittata uses my favorite frittata method: brown the edges first on the stovetop to create "crust" and then finish in the oven. The eggs are slightly crispy on the outside, with a soft souffle-like middle. It couldn't be simpler! How to do it?

• Prepare yourself. Pre-heat your oven to 350degF. Use a clean towel or cheesecloth to squeeze out six ounces frozen spinach. Chop a small onion finely. Chop enough parsley to make 1 cup and enough mint to make 3 tablespoons. Three garlic cloves should be minced (for tips, see our guide on how to do this).
• Season the eggs. Crack 8 eggs into a large bowl. Add 1/2 teaspoon dried dill and 1 teaspoon dried oregano. Add 1/4 teaspoon baking powder (if you are using it), season with salt and whisk together.
• Combine the ingredients. Add 1/4 cup milk, the spinach, onion parsley mint and garlic. Mix well. Add 3 to 4 ounces feta cheese.
• Start making the frittata. Heat enough olive oil (about two tablespoons) to cover a 12-inch cast-iron skillet (or oven safe skillet) on medium high heat. Pour in the egg mix when it shimmers (but not before smoking). Shake the pan gently to help the egg mixture spread evenly. Allow the bottom of the egg to settle for approximately 4 minutes.
• The frittata should be baked. Transfer the pan into the oven and bake until the top of the frittata is firm.
• Serve. Serve. Remove the frittata and let it rest for a couple of minutes. Slice and serve with a cucumber tomato salad if desired. Enjoy!

Can this Frittata be prepared ahead of time?

This spinach and feta frittata is easy to prepare in advance. You have a few options:

• All you need to do is prepare the spinach and feta mix. Store in the refrigerator in a tightly sealed container. Follow the recipe and add the spinach-feta mixture to the egg mixture.
• The entire spinach frittata can be baked in the oven. Let it cool down completely and then cut each piece into individual portions to freeze. You can reheat frozen food in a microwave or a skillet for a few moments.

What To Serve With Feta Spinach frittata

This dish is perfect for brunches, Mother's Day, holiday breakfasts and as an appetizer at parties. It's also been a great quick dinner for busy nights.

This recipe is delicious on its own but I also like to serve with my Middle Eastern skillet potato side dish and my lazy Mediterranean or Greek Salad. This frittata would be a great option to serve a large group of people for brunch. It goes well with my epic Mediterranean brunch platter.

This recipe freezes very well. It's perfect for someone who needs a little TLC. After it has been baked, allow it to cool down completely. Then, slice each piece and wrap it individually. You can reheat frozen food in the microwave or a skillet.

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The Mediterranean Dish first published this post in June 2018. It has been updated since then with new media and information for the benefit of users. Enjoy!

The Mediterranean Dish first published Feta and Spinach frittata.

Frequently Asked Questions

Can the Mediterranean Food Diet be gluten free?

Yes, the Mediterranean Diet can be adapted to be gluten-free. You don't have to eat whole grains of carbohydrates like wheat or barley. Gluten-free grains such quinoa and millet can be added to your meals. This diet should include a lot of fruits such as melon, pears, fresh veggies, legumes and nuts. For added protein sources such as dairy, choosing lactose-free products is sometimes beneficial for individuals intolerant to milk and gluten. For example, porridge can be substituted for oats and baked salmon with potatoes or bean soup as lunch. You could also roast vegetables with herbs for dinner.

Is it okay to eat milk on the Mediterranean diet

Yes, milk in the Mediterranean diet is allowed. The Mediterranean diet is rich in dairy products, such as low-fat yogurts and cheese. These products provide calcium and other key nutrients. It is also nutritious, and milk should be consumed in moderation. You can also make your own smoothies or oatmeal with it. To promote sustainable farming, choose organic milk whenever possible. To ensure a balanced start, you can add milk into breakfast items such as avocado toast or smoothies.

What foods are prohibited on the Mediterranean diet?

A Mediterranean diet excludes certain food groups, including all processed foods, added sugar, and unhealthy fats. To maintain the health benefits of this diet, certain foods should not be consumed. These foods can be eaten occasionally, but they can have a negative impact on the health benefits of Mediterranean-style eating.

Whole-grain breads and starches (such as white bread, sugary breads, and other highly processed baked goods) are not allowed on a Mediterranean food plan. These items are rapidly absorbed as sugars into your system and can cause weight increase over time. These items are also less nutritious than whole grain options such as millet or quinoa.

Other sugars fall under this category too. Limit your intake of sweetened beverages, such as soda, tea with added sugars, or juices. These won't help you manage weight, or provide healthy nutrient profiles.

In Mediterranean-style meals, it is important to exclude red meats from any meal plans. Red meats or processed meats contain high amounts of saturated fat. This increases cholesterol and can increase the risk of developing cardiovascular disease. Due to the association of nitrates with cell damage responses within the cells, processed lunchmeats may raise cancer risk. Dairy products should be avoided as many cheeses have high levels of saturated fats.

According to nutrition professionals, fish should not exceed three times per weekly.

Is it possible to lose weight by following the Mediterranean diet

Yes, it is possible to lose weight while following the Mediterranean Diet. The diet's focus on whole foods such as vegetables, fruits, and legumes, and quality fats like olive oil can help reduce calorie intake and provide essential nutrients for overall health and wellness. Incorporating exercise into your diet can help to lose excess calories and aid in weight loss. Additionally, reducing highly processed foods, red meat consumption, and added sugars can help maintain a healthy weight over time if paired with the right mindset!

Is Banana allowed in the Mediterranean diet?

Yes, bananas can be included in the Mediterranean diet. Bananas provide healthy and low-calorie nutrition. They are rich in vitamin B6, potassium, and dietary fiber. Bananas can be added to salads, porridge, smoothies, and sweet potato dishes as a healthy side dish. It could also be enjoyed as a snack with nut butter such as almond or peanut for added proteins. When following the Mediterranean diet, it may be beneficial to pair fruits such as bananas with a source of healthy fats like nuts and seeds to improve digestion and promote satiety when eating meals throughout the day.

Can I consume alcohol while following the Mediterranean diet?

Yes, you can enjoy moderate alcohol consumption as part of the Mediterranean Diet. This drinking style should be limited to 1 glass daily for women and 2 for men. Suitable drinks include dry wines, beer, and spirits made with natural ingredients such as brandy, vodka, whiskey, or gin. Heavy spirits like cocktails should be avoided due to their high sugar content. Incorporating water or herbal teas into your daily diet can help you stay hydrated and reduce your desire for sugary drinks.

Are Rice and Rice part of the Mediterranean diet?

Mediterranean diet includes rice, which is both permitted and encouraged. This dietary pattern emphasizes fruits, vegetables, whole grains, legumes, healthy fats such as olive oil and nuts, and a moderate intake of dairy products, fish, meat, and poultry. Whole-grain whole-grain rice provides excellent carbohydrate sources that provide energy for the body. It also contains dietary fiber that can aid in digestion and provide essential nutrients, such as iron, magnesium, and B vitamins. Rice can be incorporated into meals by adding cooked grains to salads, soups, and stews. Limiting added fat could be beneficial where possible to stay within the guidelines of the Mediterranean diet when consuming rice-based dishes.

Statistics

• The Mediterranean Diet group had a 30% lower relative risk of cardiovascular events compared to the low-fat diet group. (my.clevelandclinic.org)
• Benefits of Replacing foods high in saturated fats (like butter) with plant sources high in monounsaturated fatty acids, like olive oil, may help lower the risk of heart disease by 19 percent, according to research. (everydayhealth.com)
• Choose fat-free or 1% milk, yogurt, and cottage cheese. (my.clevelandclinic.org)
• The research suggested that the diet reduced the risk of cardiovascular issues, including stroke, heart attack, and death, by about 30 percent compared with the control group. (medicalnewstoday.com)

External Links

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• Primary Prevention of Cardiovascular Disease with a Mediterranean Diet

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• Traditional Med Diet | Oldways


• Mediterranean Diet | Oldways

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• Mediterranean Diet

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• (PDF) The Association Between Dietary Patterns and Insulin Resistance: A Systematic Review


• (PDF) Citrus as a component of the Mediterranean diet

How To

How to live a Mediterranean lifestyle for a healthier life

The Mediterranean Diet reflects the traditional Mediterranean foodways. The Mediterranean Diet emphasizes healthy fats and whole grains, legumes and fresh fruits, vegetables. It also encourages moderate consumption of eggs and white meats, as well as dairy products and red wine. A hallmark of this diet is the regular consumption of plant-based foods such as legumes and nuts, packed with essential nutrients like plant proteins, vitamins, minerals, and antioxidants. These foods also have anti-inflammatory benefits that are well known.

The Mediterranean diet offers many health benefits. You can live longer, have better quality lives, lower blood sugar levels, better control of glucose, reduced risk of depression, improved cognitive function, and lower risk for some types (e.g. colon) cancer than other diets. There are also evidence to suggest that the Mediterranean diet may have beneficial effects on weight management, and other cardiovascular diseases. It promotes healthy eating habits that involve socializing around meals and reducing food cravings throughout the day. This lifestyle can also have health benefits by incorporating moderately vigorous physical activity into your day. For example, walking or biking to work, and taking the stairs rather than the elevator.

Get more vegetables and fruits into your diet to promote a Mediterranean lifestyle. Choose whole-grain options like brown rice, quinoa, oats, and barley instead of refined grains. Increase the intake of fish, beans, and nuts for protein. Use olive oil instead of salt. Season food with herbs and spices using olive oil. You should consume moderate amounts of milk, yogurt, and cheese. And finally, enjoy a glass of red wine on occasion to complete the Mediterranean diet experience!

You will need to be patient and committed when making changes to your meal plan. Still, several tips can simplify transitioning into a healthier lifestyle using this type of diet: Firstly, start swapping high-calorie snacks such as chips for nutrient-dense vegetables even if you consume them as appetizers before meals or during exchanges between traditional courses. You can also learn to add variety to your diet by learning how spices and other sources are derived from fruits, vegetables, and nuts. This will allow you not get bored with the same foods. Last, but not least, include high-fiber grains, legumes, as well as high-fiber products that can enhance your feeling of fullness after eating.

The Mediterranean diet encourages you to enjoy your food and the pleasure of cooking with a healthy twist. It is possible to increase your intakes in whole foods and plant ingredients over time, making small adjustments at first. This diet can provide potential health benefits including improved quality of life and longer life span.

Resources:

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