Spinach Frittata

Ingredients

• 5 oz Baby Spinach (pre‑washed, roughly chopped (about 4 cups))
• 8 oz Baby Bell Peppers (sliced into thin rings (about 1 cup))
• 1 each Shallot (peeled and thinly sliced)
• 4 oz Feta Cheese (block form, crumbled)
• 8 each Large Eggs (pasture‑raised preferred)
• 1 cup Egg Whites (pre‑separated, equivalent to 8 egg whites)
• 2 tbsp Milk (any type; higher fat gives richer texture)
• 0.25 tsp Salt (to taste)
• 0.125 tsp Black Pepper (freshly ground, to taste)
• 1 tbsp Coconut Oil (for sautéing; adds light coconut flavor)

Instructions

1. Preheat Oven

   Set the oven to 425°F and allow it to preheat while you prep the ingredients.

   Time: PT5M

   Temperature: 425°F

2. Prep Vegetables

   Roughly chop the baby spinach, slice the baby bell peppers into thin rings, and peel & thinly slice the shallot.

   Time: PT7M

3. Crumble Feta

   Break the block feta into small crumbles using your hands or a fork.

   Time: PT2M

4. Whisk Egg Mixture

   In a mixing bowl, whisk together the 8 whole eggs, 1 cup egg whites, 2 tbsp milk, salt, and black pepper until fully combined.

   Time: PT3M

5. Sauté Shallot and Peppers

   Heat the cast‑iron skillet over medium‑low, add 1 tbsp coconut oil, then add the sliced shallot and pepper rings with a pinch of salt. Cook, stirring occasionally, for about 5‑7 minutes until softened but still slightly crisp.

   Time: PT6M

6. Wilt the Spinach

   Add the chopped spinach to the skillet and cook, stirring, for 2 minutes until it wilts down to roughly one‑third of its original volume.

   Time: PT2M

7. Add Egg Mixture

   Give the egg mixture one final whisk, then pour it evenly over the vegetable mixture in the skillet. Let it sit for about 1 minute until the edges begin to set.

   Time: PT1M

8. Add Feta

   Scatter the crumbled feta over the top of the partially set frittata.

   Time: PT1M

9. Bake

   Carefully transfer the skillet to the preheated oven and bake for 8‑12 minutes (10 minutes is ideal) until the frittata is set and lightly golden on top.

   Time: PT10M

   Temperature: 425°F

10. Cool and Serve

    Remove the skillet from the oven, let the frittata cool for about 5 minutes, then slice into 4‑6 wedges and serve warm or at room temperature.

    Time: PT5M

Nutrition Facts

Calories

354

Protein

22 g

Carbohydrates

10 g

Fat

20 g

Fiber

3 g

Ingredient Substitutions

• Instead of Baby Spinach: Kale, Arugula, Swiss Chard
• Instead of Baby Bell Peppers: Regular sweet bell peppers, Red pepper, Poblano
• Instead of Shallot: Red onion, Yellow onion
• Instead of Feta Cheese: Goat cheese, Ricotta, Queso fresco
• Instead of Large Eggs: Regular eggs
• Instead of Egg Whites: Whole eggs (increase count), Freshly separated egg whites
• Instead of Milk: Almond milk, Soy milk
• Instead of Coconut Oil: Olive oil, Avocado oil

Equipment Needed

• 12‑inch Cast Iron Skillet
• Oven
• Mixing Bowl
• Whisk
• Knife
• Cutting Board
• Measuring Cups and Spoons
• Spatula or Spoon (optional)

Critical Steps — Do Not Skip

• Preheating the oven to 425°F
• Sautéing shallot and peppers without browning
• Ensuring spinach wilts quickly and evenly
• Baking until the frittata is fully set
• Handling the hot cast‑iron skillet safely when transferring to/from the oven

Chef Tips from the Video

• Use pasture‑raised eggs for richer flavor and higher nutrient content.
• Block feta provides better texture than pre‑crumbled varieties.
• A thin layer of coconut oil prevents sticking and adds a subtle nutty flavor.
• Slice the peppers thinly so they cook quickly and retain a slight crunch.

Troubleshooting

Storage

Refrigerator: Store in an airtight container for up to 4 days.

Freezer: Wrap tightly in plastic wrap and foil; freeze up to 2 months. Reheat gently in oven or microwave.

Room temperature: Can sit at room temperature for up to 2 hours; after that refrigerate.

Make-Ahead Tips

• Prepare the frittata a day ahead; it tastes great cold or reheated.
• Reheat individual slices in a 350°F oven for 8‑10 minutes or microwave for 30‑45 seconds.

Frequently Asked Questions