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Italian · International

Spinach, Pepper and Feta Frittata

Contains egg (no meat or fish)

A thick, open-faced omelette packed with red pepper, spinach, onion, parmesan and salty feta, started on the hob and finished in the oven. Good warm or at room temperature.

Spinach, Pepper and Feta Frittata is an Italian egg dish from Italy, ready in about 40 minutes and made with egg and feta. It serves 4 and is rated easy to cook.

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Delicious frittata with cheese and vegetables in a rustic skillet, ideal for a hearty breakfast.
Photo: Shameel mukkath / Pexels · Pexels License
Prep
10 min
Cook
25 min
Rest
5 min
Total
40 min
Serves
4
Level
Easy
Calories
288

Ingredients

4 servings

Equipment

Method

  1. Step 1

    Heat the oven (opens in a new tab) to 190 °C. In a 24–26 cm ovenproof frying pan, cook the onion (opens in a new tab) and pepper (opens in a new tab) in the olive oil (opens in a new tab) over medium heat until soft.

    Onions frying golden in a pan
    How it looks · Photo: Magda Ehlers on Pexels

  2. Step 2

    Add the spinach (opens in a new tab) and stir until wilted and any liquid has evaporated.

    • 2 min
    • medium heat

  3. Step 3

    Whisk (opens in a new tab) the eggs (opens in a new tab) with the milk (opens in a new tab), parmesan (opens in a new tab), salt and pepper (opens in a new tab). Pour over the vegetables, scatter over the feta (opens in a new tab) and cook without stirring until the edges are set, about 4 minutes.

    Eggs being whisked in a bowl
    How it looks · Photo: Kampus Production on Pexels

  4. Step 4

    Transfer to the oven (opens in a new tab) and bake until puffed and just set in the middle, 10–12 minutes.

    • 12 min
    • 190°C

    Food safety: The centre should be set with no liquid egg when the pan is jiggled.

  5. Step 5

    Rest for 5 minutes, then loosen with a spatula, slide out and cut into wedges.

    • 5 min

About this dish

Origin
Italy · Commonly attributedFrittata is the Italian word for this style of open omelette; similar flat egg dishes are made worldwide.Also popular in United States, United Kingdom, AustraliaMore food from Italy
Dish
Breakfast · Brunch · Lunch · Dinner · Egg dishes · Main courses
Cooking method
Sautéed, Oven-baked
Taste
savoury, fresh, mild
Diet
Vegetarian (lacto-ovo) · No gluten ingredients · No nut ingredients · Keto-style · Low-carb · High-protein
All labelsVegetarian (lacto-ovo) · Eggetarian · Pescatarian · Flexitarian-friendly · Whole-food focused · No gluten ingredients · No nut ingredients · No added sugar · Alcohol-free · Pork-free · Beef-free · Keto-style · Low-carb · High-protein · Calorie-conscious
Worked out from the ingredients. How labels work
Good for
Everyday · Budget-friendly · One-pan · Make-ahead · Meal-prep friendly · Portable / lunchbox
Cook more with
Egg · Feta · Onion · Red bell pepper · Spinach · Milk
Techniques
Baking · Sautéing

Allergens

  • Contains: Milkfrom milk, parmesan, feta
  • Contains: Eggsfrom egg

Based on typical versions of these ingredients and not verified allergen-free. Brands differ and cross-contact happens, so always check labels. For severe allergies, follow your clinician’s advice.

Nutrition

288 kcal per serving

Calculated

1 serving ≈ 225 g · recipe makes 4

Where the energy comes from

  • Protein 28%
  • Carbohydrate 11%
  • Fat 62%
Nutrition per serving and per 100 g
NutrientPer servingPer 100 g*
Energy288 kcal128 kcal
Protein19.8 g8.8 g
Carbohydrate7.7 g3.4 g
Net carbohydrate6.1 g2.7 g
Sugars3.7 g1.6 g
Added sugars0 g0 g
Fibre1.6 g0.7 g
Fat19.7 g8.8 g
Saturated fat7.7 g3.4 g
Trans fat——
Cholesterol396 mg176 mg
Sodium774 mg344 mg
Salt equivalent1.9 g0.9 g
Vitamins & minerals per serving
Potassium
395 mg
Calcium
290 mg
Iron
2.7 mg
Magnesium
43 mg
Vitamin A (RAE)
349 µg
Vitamin C
46 mg
Vitamin D
2.3 µg
Vitamin B12
1.4 µg
Folate (DFE)
113 µg

How these numbers were made

  • Calculated from USDA FoodData Central (SR Legacy) per-100 g values and the listed quantities.
  • *Per 100 g of combined raw ingredients; the cooked dish may weigh more or less.
  • “—” means the value isn’t known for enough of the ingredients; it is never zero by default.
  • Values are estimates for guidance, not for medical dosing. U.S. Department of Agriculture, Agricultural Research Service. FoodData Central, 2019. fdc.nal.usda.gov.

Good to know

Tips

  • Cook watery vegetables until dry before adding the eggs, or the frittata will weep.

Common mistakes

  • Over-baking makes the frittata spongy — take it out when the centre barely wobbles.

Serve with

  • With a green salad and crusty bread, or cold in a lunchbox.

Storage

  • Keeps covered in the fridge for up to 3 days.

Reheating

  • Eat at room temperature or warm gently in the oven or microwave.

Variations

  • Potato frittata: Add sliced cooked potatoes with the onions for a heartier version.

Original editorial recipe · FriendsPantry editorial · Not yet independently reviewed · Added · Updated

Recipe DNA

How this dish is built

Grouped by each ingredient’s role in the dish. Each band’s width is its share of the dish by weight. Choose a component to see what it does.

What the dish is built around

Main ingredient

Used in steps 1, 2, 3

Reviews & corrections

Reviews come from signed-in cooks and appear after a moderator checks them. We never show made-up ratings.

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