Tomato, Spinach and Feta Frittata Recipe

4.8 from 5 votes
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A light and fluffy Spinach frittata is a perfect quick and easy meal for busy days. And it’s even more bright, fresh, and flavorful when you add juicy tomatoes and crumbly feta cheese. But unlike some other recipes, this one is completely fuss-free with only four ingredients. Naturally gluten free, low carb, and meatless, you can make it in no time as a fast dinner, plus it also makes a great meal prep breakfast or lunch! It is also one of my favorite gluten free brunch recipes for a holiday or special occasion.

Tomato Feta Spinach Frittata is a baked eggs recipe being served on a white plate for breakfast or brunch

Originally published Mar 5, 2013

We all have those days. You know what I’m talking about. It’s any given day when you have to juggle any combination of at least four or five of the following:

  • piles of laundry to be done
  • kids are acting crazy
  • spouse is running late from work
  • son needs a haircut
  • daughter HAS to have new shoes for tomorrow
  • traffic is ridiculous
  • gotta get the grocery shopping done because there is NOTHING to eat
  • bills have to be paid
  • taxes must get done
  • garbage gets picked up tomorrow
  • baby is crying
  • toddler wants to play Candyland
  • lunches have to be packed
  • you need birthday gifts for three parties next weekend

These are the types of days that you need a super fast dinner like this spinach frittata recipe.

I know this because the day I first started making it, I was 37 weeks pregnant. Suddenly I was hit in the face with the fact that this baby would be here SOON! It was a Sunday, the kind of day that is normally a little lazy, so even in my third trimester while juggling an active toddler, I still had the energy to pull together a decent dinner.

Not that Sunday. I felt it was time to begin to tackle the random piles of baby stuff everywhere. I finished the laundry I had started, folded piles of bibs and blankets, took covers off of the swing and bouncer seat, and washed those and some other random things I found, wiped random things down with alcohol to clean them, rummaged through bottles and feeding supplies to see what could be put back into service, and started gathering a few things for my hospital bag. Needless to say, I was exhausted and was not looking to make dinner a huge ordeal.

The very first thing that came to mind was a spinach tomato frittata. With four ingredients that I had on hand, just a few minutes of prep, and almost no effort, I had an easy and healthy meal that we all enjoyed. And have been enjoying on a regular basis for years since.

Well, my big guy usually insists I pick out the tomatoes, but scrambling spinach into eggs is pretty much the only way I can both of them to eat leafy greens. So I’ll take that. 

Tomato Feta Spinach Frittata being cut into pieces on a cutting board

What is a frittata?

A frittata is a baked egg recipe. It is sort of a combination of quiche, like this Bacon Cheddar Quiche, and an omelet. Unlike quiche, it does not have a crust, but it differs from an omelet in that it isn’t folded.

It’s also not quite a crustless quiche because you start cooking the eggs in a skillet on the stove top, then finish it off in the oven. Frittatas are really versatile. Just use whatever veggies, cheese, or even cooked meat you have on hand. 

Pieces of Spinach Tomato Frittata from above on a cutting board

How to make a spinach frittata

This Spinach and Feta Frittata is one of my, what I like to call, “back pocket meals”. Typically I either have the ingredients on hand or only need to quickly pick up one or two things. It comes together quickly, I don’t have to look at a recipe, and all three of us enjoy it. Add a fruit and yogurt parfait or even just an orange, maybe a little turkey sausage, oven fries, some toast or English muffins, or some combination of those, and dinner is good to go.

Here is a brief overview so you can see just how easy it is to make. Scroll down to the printable recipe card for the full quantities and details.
But don’t skip my PRO TIPS below!


  • Spinach – while some recipes call for frozen spinach, I find that it can have a strong flavor and more stringy texture, which means my kids are big fans. I like to use fresh baby spinach. It seems like you are adding a lot, but it cooks down quickly, and is more tender and mild-tasting.
  • Tomatoes – I like to use rap tomatoes that I have cut in half or quarters (depending on the size), but you can use any type of tomato. If you use a regular or plum tomato, I do recommend cutting it open and squeezing out some of the seeds and extra liquid.
  • Feta cheese – crumbled

Plus olive oil, salt, and pepper.


  1. Whisk the eggs, salt, and pepper in a bowl.
Whisk the eggs, salt, and pepper in a bowl.
  1. Preheat a 9-10 inch nonstick skillet over medium heat, add spinach and salt. Cook 3-4 minutes, or until the spinach wilts.
Saute the spinach in a skillet
  1. Add the tomatoes and egg mixture.
Add the tomatoes and egg mixture
  1. Stir gently with a rubber spatula and continue to cook over medium heat until the eggs have set slightly. Stir and scrape the bottom of the pan with the spatula every minute or two to move the cooked part of the eggs away from the bottom of the pan.
Stir and cook eggs until nearly set
  1. Scatter the feta cheese over the top.
Sprinkle feta cheese over the frittata
  1. Cover, and cook until the eggs are nearly set in the middle.
Cover and cook until almost set
  1. Once the eggs are nearly cooked through, place under the broiler until the eggs are fully set and the top has browned.
Broil until cooked through
  1. Use a spatula to loosen the frittata from the pan, and slide out onto a cutting board or plate in order to slice and serve.
Slice on a cutting board and serve spinach frittata

Side dishes

A slice of Spinach and Feta Frittata served on a white plate with fruit


Best pan is best for making a frittata

A good nonstick skillet is definitely a worthwhile investment. This Le Creuset Skillet is a great option. Though it’s a little pricy, the features will make this a kitchen workhorse that stands up over time. With a pan like this, you can leave out any excess fat, which often, especially in a nonstick pan, doesn’t help keep a recipe like this frittata from sticking. And it’s safe to put in an oven up to 500°F and even under the broiler.


This recipe is gluten free, keto-friendly, and vegetarian, so it is suitable for many different dietary needs. But you can make some simple swaps based on your preferences.

  • If you avoid dairy, you can skip the feta cheese.
  • You can also substitute the cheese with goat cheese, mozzarella, or even cheddar.
  • The tomatoes can be omitted to make just a Spinach and Feta Frittata. You can also swap in your favorite veggies.
  • Add sausage, bacon, ham, even leftover chicken.

Make ahead

Yes, frittatas are perfect to make in advance. They can be stored whole or in individual slices in the refrigerator if you place them in airtight containers, plastic bags, or wrapped in plastic wrap. This makes them ideal for a holiday brunch or other celebration since they don’t have to be made at the last minute like an omelet. And they are great for meal prep as a grab-and-go breakfast on a busy morning or to pack for lunch.

Reheat in the microwave for a minute or two until hot, or pop back into the oven at 350°F to reheat it. But there is no reason you can’t enjoy it cold or at room temperature.

Here are a few things I like to serve with my Spinach Frittata:

Spinach and Feta Frittata served with fruit for brunch

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Tomato Feta Spinach Frittata Recipe

This baked egg breakfast is perfect for a quick and easy brunch or brinner. Serve it for a holiday like Easter or Mother’s Day or Christmas (check out those red and green colors). Or whip it up in no time on a busy weeknight. And you can even make it ahead for meal prep and reheat when you need something fast for lunch. It’s a great source of healthy veggies and protein! Just add some toast and fruit for a complete meal.

I hope you’ll leave a comment and give it a FIVE STAR rating or share a review on Pinterest or photo on Instagram!
Tag me @cupcakekalechip and use #cupcakesandkalechips!

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Tomato Feta Spinach Frittata served with fruit for brunch
4.8 from 5 votes

Tomato Feta Spinach Frittata

This baked eggs breakfast is perfect for a quick and easy brunch or weeknight meal. Packed with healthy veggies and protein. Add some toast and fruit for a complete meal.
Prep: 10 mins
Cook: 13 mins
Total: 23 mins
Servings: 4


  • 8 eggs
  • 1 tsp kosher salt divided
  • pepper to taste
  • 6 oz baby spinach roughly chopped
  • 1 cup grape tomatoes quartered
  • 1/2 cup crumbled feta cheese


  • Preheat your broiler.
  • Whisk the eggs, 1/2 tsp salt, and pepper in a bowl.
  • Preheat a 9-10 inch nonstick skillet over medium heat and spray with olive oil or cooking spray.
  • Add the spinach and the remaining 1/2 tsp salt, and cook 3-4 minutes, or until the spinach wilts.
  • Add the tomatoes and eggs, and stir gently with a rubber spatula.
  • Continue to cook over medium heat until set slightly, 5-6 minutes, stirring and scraping the bottom of the pan with the spatula every minute or two.
  • Scatter the cheese over the top, cover, and cook for 6-7 minutes.
  • Once the eggs are nearly cooked through, place under the broiler for 3-4 minutes, or until the eggs are fully set and the top has browned.
  • Use a spatula to loosen the frittata from the pan, and slide out onto a cutting board or plate in order to slice and serve.
Nutrition Facts
Tomato Feta Spinach Frittata
Amount Per Serving (0.25 of the frittata)
Calories 191.83 Calories from Fat 113
% Daily Value*
Fat 12.6g19%
Saturated Fat 5.59g28%
Cholesterol 344.05mg115%
Sodium 951.04mg40%
Potassium 458.63mg13%
Carbohydrates 4.39g1%
Fiber 1.38g6%
Sugar 2.25g3%
Protein 15.26g31%
Vitamin A 4852.12IU97%
Vitamin C 17.05mg21%
Calcium 187.54mg19%
Iron 2.92mg16%
* Percent Daily Values are based on a 2000 calorie diet.

Enjoy the spinach frittata!

    1. Brianne Cupcakes & Kale Chips

      I’m so happy that you had success making the frittata, Maggie. I hope you enjoyed it. 🙂

  1. Crazy how time flies right? How beautiful that you will be holding your sweet baby VERY soon!!! I love how much spinach is in your fritatta, it is for sure a perfect breakfast, lunch and dinner dish:-) Looks wonderful, Hugs, Terra

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