Looking for a simple, healthy, and absolutely delicious dish you can make in under an hour? This Baked Spinach and Veggie Frittata is packed with wholesome vegetables, protein-rich eggs, and melty mozzarella cheese. It’s perfect for breakfast, brunch, or a light lunch or dinner. With minimal prep and maximum flavor, this oven-baked frittata is a favorite in any season—especially when you’re craving something satisfying and nutritious.
Prep Time: 15 minutes
Cook Time: 30 minutes
Total Time: 45 minutes
Yield: 4–6 servings
Cuisine: Mediterranean-inspired
Ingredients
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Olive oil (for sautéing and greasing)
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1 onion, chopped
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1 red bell pepper, chopped
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3 garlic cloves, chopped
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1 bunch of fresh spinach, washed and chopped
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6 eggs
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Salt, to taste
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Pepper, to taste
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100 g (3.5 oz) mozzarella, grated
Step-by-Step Cooking Directions
Sauté the Vegetables
Heat a drizzle of olive oil in a skillet over medium heat. Add the chopped onion and red bell pepper, sautéing for about 4–5 minutes until softened and fragrant. Stir in the garlic and cook for 1 more minute until aromatic.
Add the chopped spinach to the skillet and cook for another 1–2 minutes until wilted. Season with a pinch of salt and pepper. Remove from heat and set aside to cool slightly.
Prepare the Egg Mixture
In a large mixing bowl, crack the eggs. Add a pinch of salt and pepper and whisk well until fully beaten.
Stir in about one-third of the grated mozzarella cheese into the egg mixture. This helps create a creamy interior once baked.
Combine the Mixture
Add the sautéed vegetables into the egg and cheese mixture. Stir gently until all ingredients are evenly combined.
Prepare the Baking Dish
Preheat your oven to 180°C (350°F). Lightly grease a baking dish (8–9 inch round or square) with olive oil, spreading it well across the bottom and sides.
Assemble the Frittata
Pour the egg and vegetable mixture into the greased baking dish. Spread evenly.
Sprinkle the remaining mozzarella over the top of the frittata to create a golden, cheesy crust.
Bake
Place the dish in the preheated oven and bake for 30 minutes, or until the frittata is set in the center and the top is lightly golden. A knife inserted in the center should come out clean.
Cool and Serve
Let the frittata cool for 5–10 minutes before slicing. Serve warm or at room temperature, garnished with fresh herbs if desired.
Nutritional Information (per serving – based on 6 servings)
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Calories: 190
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Protein: 12g
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Carbohydrates: 4g
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Fat: 14g
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Fiber: 1g
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Sugar: 2g
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Sodium: 240mg
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Vitamin A: 70% DV
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Calcium: 18% DV
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Iron: 10% DV
The Origins and Popularity of the Recipe
Frittatas originate from Italy and are a cousin of the Spanish tortilla and French quiche. While traditionally made on the stovetop, baked frittatas are a modern twist that offer hands-off ease. Versatile, customizable, and packed with protein and vegetables, frittatas have become a go-to recipe for home cooks across the globe. This version uses Mediterranean flavors—olive oil, mozzarella, garlic, and spinach—for a dish that’s both wholesome and indulgent.
Reasons Why You’ll Love the Recipe
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Super easy – one bowl and one pan
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Naturally gluten-free and low-carb
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Great for meal prep – refrigerates and reheats well
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Customizable – switch up the veggies or cheese
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Perfect for any meal – breakfast, lunch, dinner, or brunch
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Kid-friendly – mild, cheesy, and packed with hidden greens
Health Benefits
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Eggs are a complete protein and contain choline for brain health
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Spinach is rich in iron, folate, and vitamins A and C
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Bell peppers add vitamin C and antioxidants
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Garlic and onions offer immune-boosting benefits
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Mozzarella provides calcium and protein
This frittata is a low-carb, high-protein dish that’s perfect for balanced eating and clean energy throughout the day.
Serving Suggestions
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With crusty bread or toast – for a heartier meal
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Topped with avocado or sliced tomato – adds color and creaminess
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With a side salad – try arugula with lemon vinaigrette or cucumber yogurt salad
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As a sandwich filling – between slices of bread or in a pita
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Cut into small squares – perfect for appetizers or brunch platters
Cooking Tips
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Whisk the eggs thoroughly – to incorporate air for a fluffier texture
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Don’t overcook – pull it from the oven when the center is just set to avoid a rubbery texture
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Use full-fat mozzarella – it melts better and browns more nicely
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Squeeze moisture from spinach if using frozen – to avoid a watery bake
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Let it rest – before slicing for cleaner cuts and better texture
Variations to Try
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Add cooked bacon or sausage – for extra protein
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Use feta or goat cheese – for a tangy, Mediterranean twist
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Add herbs like dill, basil, or parsley – for more flavor
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Try different veggies – like mushrooms, zucchini, or cherry tomatoes
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Make it spicy – with chili flakes or jalapeños in the mix
Conclusion
This Baked Spinach and Veggie Frittata is the perfect answer to “What’s for dinner?” when you want something healthy, easy, and delicious. Packed with protein, fiber, and fresh veggies, it’s a balanced meal that works any time of day. Whether you’re meal-prepping for the week or feeding guests at brunch, this dish brings comfort, color, and satisfaction in every slice.
FAQ
1. Can I use frozen spinach?
Yes, just thaw it completely and squeeze out excess moisture before adding.
2. Can I make it dairy-free?
You can omit the cheese or use dairy-free cheese alternatives.
3. How long does it last in the fridge?
Up to 4 days in an airtight container.
4. Can I freeze the frittata?
Yes. Freeze slices individually, then reheat in the oven or microwave.
5. What other cheeses can I use?
Cheddar, feta, parmesan, or a cheese blend all work well.
6. Do I have to sauté the vegetables first?
Yes—sautéing brings out flavor and reduces moisture that could make the frittata soggy.
7. Can I cook it on the stovetop instead?
Yes, start in an oven-safe skillet, cook until mostly set, then broil the top or finish in the oven.
8. How do I know when it’s done?
It should be golden on top and just set in the center. A knife inserted should come out clean.
9. Is it good cold?
Yes! It’s delicious cold or at room temperature—perfect for picnics or packed lunches.
10. Can I double the recipe?
Yes. Use a larger baking dish and increase baking time by 10–15 minutes, checking for doneness.