Spinach and feta frittata

Featured on Operation Transformation!

A perfect dish for any meal of the day! Eggs are an excellent source of protein and healthy fats.

Ingredients - Serves 2 Adults

  • 1 small onion, finely chopped
  • 1 floury potato (such as Rooster or Maris Piper)
  • 1 red pepper
  • 1 tablespoon of butter
  • 4 eggs
  • 4 tablespoons of low fat milk
  • 50g of feta cheese
  • A small handful of fresh basil leaves
  • 25g of baby spinach leaves
  • 50g of mixed salad leaves
  • sea salt and black pepper to taste


  1. Using a sharp knife, cut the onion in half and peel off the skin. Then put each half on a chopping board and cut into slices, keeping the root intact. Then make 2 horizontal cuts one above the other and finally, chop down across the width of the onion. 
  2. Peel the potato and cut and remove the seeds of the red pepper and cut both into dice.
  3. Heat a large non-stick frying pan over a medium heat. Add the butter and then tip in the onion and cook for 2-3 minutes, until well softened. Add the potato and red pepper and continue to cook for 6-8 minutes until the potato is just tender when pierced with a sharp knife. Make sure to stir regularly to ensure that it doesn't catch at the bottom of the pan.
  4. Break the eggs into a bowl, add the milk and season with the salt and pepper. Beat with a fork until evenly combined, then crumble in the feta cheese and teat in the basil. Set aside.
  5. Once the potato is cooked, add the spinach and salad leaves to the onion mixture in fistfuls and stir until wilted. 
  6. Spread out the vegetables evenly in the pan and add the egg mixture. Reduce the heat to low and cook gently for 10 minutes until the frittata is softly set and golden underneath. 
  7. Meanwhile, preheat the grill to medium and then put the frittata under for a minute or two until the top is set and golden. Cut into slices and serve on plates with the salad leaves. 



This can be made in advance and kept covered with clingfilm on a plate in the fridge for up to 2 days and served cold or reheated in the microwave.

About this Recipe

This recipe was featured on the RTE programme Operation Transformation

Spinach and feta frittata

All our recipes are nutritionally analysed by our team of experts.


2 Adults

2 Adults


2 Of Your 5 A Day

2 Of Your 5 A Day

Utensils Needed

Chopping Board, Chopping Knife, Frying Pan, Grill, Mixing Bowl, Wooden Spoon

Chopping BoardChopping KnifeFrying PanGrillMixing BowlWooden Spoon
1/2 of this recipe contains
of an adult's reference intake
Nutrition Information
Typical ValuesPer 100gPer Portion (338g)
Energy442Kj 1493Kj
106Kcal 357Kcal
Fat5g 17g
(of which saturates)2g 6.7g
Carbohydrate7.6g 26g
(of which sugars)2.3g 7.8g
Fibre1.8g 6.1g
Protein6.6g 22g
Salt0.4g 1.2g


Recipe rating

Current rating: 0 (0 ratings)