Quick & Healthy Chicken Frittata with Spinach and Feta: Your New Favorite Weeknight Meal
Are you searching for a delicious, healthy, and incredibly easy dinner solution that fits perfectly into a busy schedule? This mouth-watering Chicken Frittata with Spinach and Feta is precisely what you need. It’s a true one-dish wonder, ready from start to finish in just 30 minutes, making it the ideal weeknight hero. Get ready to savor a delightful combination of succulent cooked chicken, tender fresh spinach, rich and creamy feta cheese, and bursts of juicy tomatoes, all baked into a perfectly fluffy, golden egg frittata. It’s a meal that’s both satisfying and genuinely good for you, proving that fast food can indeed be fantastic food.
The Enduring Appeal of Frittatas: A Culinary Canvas
My profound appreciation for frittatas stems from their sheer brilliance as a meal solution. They exemplify how humble, simple ingredients – often the very bits and pieces you need to use up from your refrigerator – can be effortlessly bound together with eggs to create a remarkably terrific, wholesome, and utterly delicious dish. Frittatas are the ultimate versatile vehicle, transforming pantry staples and forgotten veggies into a culinary masterpiece with minimal effort.
What truly sets frittatas apart is their adaptability. They are not just meals; they are culinary canvases waiting for your creative touch. Whether it’s a handful of greens, leftover cooked meat, or a medley of seasonal vegetables, a frittata welcomes them all, ensuring nothing goes to waste. Beyond their practicality, frittatas are inherently healthy. They provide a fantastic source of protein from eggs, complemented by a wealth of vitamins and minerals from the various vegetables. Their one-pan nature also means significantly less cleanup, a blessing on any busy evening. Forget the notion that healthy eating requires elaborate recipes; a frittata delivers maximum flavor, nutrition, and convenience, solidifying its place as a kitchen essential for busy households.
Discovering the Delight of Chicken, Spinach, and Feta
Our weekly meal plans often feature a delightful rotation of frittata variations. We regularly enjoy savory sausage and Swiss chard frittatas (with spinach or kale being easy green substitutions), comforting potato and caramelized onion frittatas, and even elegant salmon and vegetable frittatas enhanced with a creamy feta sauce. Each offers a unique flavor profile, but this particular chicken and spinach rendition has quickly become a standout favorite, thanks to its harmonious blend of flavors and textures.
This frittata isn’t merely about chicken and spinach; it’s a thoughtfully composed dish that highlights the complementary flavors of these ingredients with the vibrant addition of feta cheese and fresh tomatoes. The savory, tender chicken pairs beautifully with the earthy notes of the spinach (or chard or kale – these greens are delightfully interchangeable here!). The creamy, salty tang of feta cheese melts into the egg mixture, creating pockets of intense flavor that are simply irresistible. Finally, a topping of brightly colored, juicy tomatoes provides a fresh, acidic counterpoint that elevates the entire dish. It’s not only a complete meal but also a testament to how well simple, wholesome ingredients can come together to create something truly extraordinary.
Essential Ingredients and Versatile Substitutions for Your Frittata
The beauty of this chicken frittata recipe lies in its straightforward ingredients and remarkable flexibility. While I’ve outlined the specific components I used in this iteration, the joy of frittata making is in its adaptability. Don’t hesitate to customize based on what you have on hand or your dietary preferences!
- Cooked Chicken: The convenience of pre-cooked chicken is key to making this a truly 30-minute meal. You can use tender shredded chicken from a slow-cooked spiced whole chicken, or for ultimate ease, a store-bought rotisserie chicken is a perfect choice. If starting with raw chicken, simply dice chicken breast and sauté it in the skillet before adding other vegetables, ensuring it’s cooked through before moving to the next steps. This step will add a few minutes to your total cook time.
- Spinach: Fresh spinach wilts quickly and beautifully, adding a vibrant green hue and earthy flavor. If opting for frozen spinach, remember to thaw it completely and, critically, squeeze out all excess moisture to prevent a watery frittata. For a slightly different texture and flavor, both Swiss chard and kale are excellent, nutritious substitutions. Just make sure to chop them finely and sauté them a bit longer to ensure they become tender.
- Feta Cheese: My preference for block feta comes from its superior moisture content and richer, tangier flavor compared to pre-crumbled varieties, which can sometimes be dry. However, crumbled feta is perfectly acceptable for convenience. Beyond feta, this recipe is incredibly forgiving with cheese substitutions. Consider goat cheese for a creamy, distinct tang, sharp cheddar for a more robust and familiar taste, or even a blend of Monterey Jack and Parmesan for a different cheesy dimension.
- Eggs: This recipe calls for large eggs, which provide the ideal structural base and fluffiness for the frittata. They bind all the delicious fillings together into a cohesive, satisfying dish.
- Onion: Chopped onion forms an essential aromatic foundation, adding a subtle sweetness and depth of flavor. Yellow or sweet onions work best. For a milder, more delicate touch, finely diced shallots can be used. Sliced green onions (scallions) can also be added either during the sautéing process or sprinkled fresh as a garnish for a milder onion bite.
- Garlic: Minced fresh garlic infuses the frittata with an undeniable savory warmth that I find indispensable. While highly recommended for its flavor-boosting properties, it can be omitted if you prefer, and the frittata will still be delicious.
- Tomatoes: Although optional, a generous scattering of halved grape tomatoes or chopped cherry tomatoes on top of the cooked frittata adds a lovely burst of color, freshness, and sweet-tart juiciness. They brighten the overall profile of the dish and provide a pleasant textural contrast.
- Other Ingredients: These pantry staples include a good quality olive oil for sautéing, and essential seasonings like salt and freshly ground black pepper to taste. A small amount of milk or water whisked with the eggs contributes to a lighter, more tender texture. Dried basil is a classic herb choice, but 1 tablespoon of fresh chopped basil, or other complementary herbs like oregano, thyme, or a pinch of red pepper flakes, can transform the flavor.
- Optional Seasonal Vegetables: This is your opportunity to truly embrace the “use what you have” philosophy! A small amount of fresh asparagus, as I used, is wonderful. Other fantastic additions include diced bell peppers, thinly sliced zucchini or mushrooms, finely chopped broccoli florets, or even par-cooked small potato cubes. Incorporating these ensures nothing goes to waste and adds more nutrients and variety to your frittata.
Mastering the Art of Making Chicken Frittata with Spinach and Feta
Creating this flavorful chicken frittata is a straightforward process, especially when armed with a reliable cast iron skillet. Follow these detailed steps to achieve a perfectly cooked, tender, and fluffy frittata every single time:
- Prepare Your Skillet and Sauté Aromatics: Heat 1 to 2 tablespoons of olive oil in a 10-inch cast iron skillet (or any other high-quality oven-safe skillet) over medium heat. Add the chopped onion and cook, stirring occasionally, for 2-3 minutes until it begins to soften and become translucent. Next, stir in the minced garlic. If you’re incorporating optional seasonal vegetables like asparagus or bell peppers, add them now and continue to cook for another 5-8 minutes, or until the vegetables are tender-crisp.
- Incorporate Chicken and Spinach: Add the chopped cooked chicken to the skillet, along with the fresh spinach (or the thawed and thoroughly squeezed frozen spinach). Stir gently to combine all the ingredients. Cover the skillet and allow the mixture to warm through and the spinach to wilt for a few minutes while you prepare the egg mixture.
- Whisk the Egg Mixture: In a 4-cup measuring cup or a medium bowl, thoroughly whisk together the large eggs, 1/4 cup of milk or water, salt, pepper, and dried basil (or your preferred herb). Ensure the mixture is well combined and slightly frothy. Stir in 1/4 cup of the crumbled feta cheese into the egg mixture.
- Combine and Cook on Stovetop: Uncover the skillet, ensuring the chicken and vegetable mixture is evenly distributed across the bottom. Pour the whisked egg mixture evenly over the top of the skillet’s contents. It’s crucial at this stage: do not stir the mixture. Cover the skillet again and allow the frittata to cook on the stovetop over medium-low heat for approximately 8-10 minutes. During this time, the eggs will begin to set around the edges and become partially set in the middle.
- The Spatula Technique for Even Cooking: To promote even cooking throughout the frittata, employ a clever spatula trick. Using a thin, heat-resistant spatula, gently lift the cooked edges of the frittata away from the pan. Then, slightly tip the pan, allowing any uncooked liquid egg from the center to flow underneath the already-set edges. Continue this process all the way around the perimeter of the frittata until most of the egg appears cooked, with only a thin, moist layer remaining on top. Alternatively, you can gently break through the center of the frittata in a few places with the spatula to encourage the uncooked egg to flow through.
- Finish Under the Broiler: While the frittata is setting, preheat your oven broiler. If your skillet has a non-metal handle, make sure to wrap it securely with aluminum foil to protect it from the intense heat of the broiler. Carefully transfer the skillet to the preheated broiler. Broil for 3-5 minutes, keeping a very close eye on it, until the top of the frittata is fully set, beautifully puffed, and golden brown. This broiling step ensures the center is cooked through and adds a lovely caramelized finish.
- Garnish and Serve: Once removed from the oven, immediately sprinkle the remaining 1/4 cup of feta cheese over the hot frittata. The residual heat will gently melt and soften the cheese. If using, add any optional garnishes such as halved grape tomatoes, chopped chives, or fresh parsley for a final touch of flavor and visual appeal. For a truly melty cheese topping, you can return it to the broiler for an additional minute after adding the cheese, watching carefully to prevent burning. Slice the frittata into wedges directly from the pan and serve warm.
Creative Variations to Explore with Your Frittata
The true magic of any frittata, including this chicken, spinach, and feta version, lies in its remarkable adaptability. It’s a dish that can be easily transformed with ingredient additions, swaps, and different seasonings, evolving into a completely unique culinary experience. This incredible versatility is precisely why I am such a devoted fan of frittatas. Here’s an expanded list of variations to spark your imagination and help you get started on your own frittata adventures:
- Spicy Chicken & Kale Frittata: For those who love a bit of heat and robust greens, substitute the spinach with hearty kale. Instead of feta, opt for pepper jack cheese, which will melt beautifully and add a spicy kick. Serve this variation topped with a spoonful of addictive tomato chutney for a wonderful balance of sweet and spicy notes.
- Savory Pork & Gorgonzola Frittata: Introduce a new protein by using cooked pork – leftover pulled pork, diced pork loin, or even cooked sausage would be excellent. Pair it with either kale or spinach. For a bold flavor, use creamy, pungent gorgonzola cheese and finish with a topping of roasted garlic. This rich frittata is particularly delicious when served alongside a sweet and tangy accompaniment like spicy rhubarb chutney.
- Hearty Ground Meat & Cheddar Frittata: Replace the chicken with browned ground turkey or beef for a more substantial texture. Combine with fresh spinach and embrace the comforting, sharp flavor of aged cheddar cheese. Top this variation with sweet and spicy onion marmalade or classic caramelized onions for a deeply savory and satisfying meal.
- Mediterranean Shredded Beef Frittata: Transform leftover shredded beef (from a pot roast or slow-cooked brisket, for example) into a vibrant frittata. Pair it with robust kale and creamy goat cheese for a tangy contrast. Fresh diced tomatoes will add a bright, juicy element, enhancing the Mediterranean-inspired flavors.
- Vegetarian Harvest Frittata: For a completely meatless option, focus on a bounty of vegetables. Sauté diced zucchini, bell peppers, mushrooms, and cherry tomatoes. Use a mix of mozzarella and Parmesan cheese for a classic Italian twist, and finish with plenty of fresh parsley and oregano.
- Smoked Salmon & Dill Frittata: For a more gourmet experience, flake cooked or smoked salmon into the frittata base. Combine with tender spinach and a generous amount of fresh dill. A dollop of crème fraîche or Greek yogurt on top after cooking would add a luxurious creaminess.
The possibilities are truly endless, encouraging you to reduce food waste and always have an exciting meal on hand. Feel free to adjust the spices and herbs to match your chosen ingredients, perhaps adding a pinch of smoked paprika for depth or a dash of red pepper flakes for an extra kick.
Optimal Storage and Smart Meal Prepping
This chicken frittata isn’t just a phenomenal fresh-cooked meal; it also excels as a make-ahead option for meal prepping! Its fantastic ability to maintain its quality and flavor in the refrigerator makes it an ideal candidate for preparing in advance and enjoying throughout the week.
Once your frittata has completely cooled to room temperature, transfer any leftovers to an airtight container. Stored properly, it will keep beautifully in the refrigerator for up to a week. This makes it a perfect solution for effortlessly grabbing healthy and satisfying breakfasts, lunches, or even quick dinners on demand. For ultimate convenience, I highly recommend slicing the frittata into individual servings before storing them in separate containers. This way, you can simply grab a portion, reheat it in the microwave or oven, and have a delicious meal ready in minutes.
Meal Prep Pro Tip: For longer storage, frittatas freeze exceptionally well! Once completely cooled, wrap individual slices tightly in plastic wrap, then again in aluminum foil to prevent freezer burn. Place these wrapped portions in a freezer-safe bag or container. They can be stored in the freezer for up to 2-3 months. To reheat from frozen, simply unwrap, place the slice on a baking sheet, and warm in a preheated oven at 350°F (175°C) for 15-20 minutes, or until thoroughly heated through. A quick zap in the microwave is also an option for individual portions, though the oven provides a better texture.
My Enduring Love Affair with Cast Iron Cookware
I must confess, every single time I cook eggs in my well-seasoned cast iron pan and they emerge cleanly, sliding effortlessly onto the plate, I am genuinely amazed all over again! It’s a testament to the incredible, naturally non-stick surface that develops with proper care and consistent seasoning. If you’ve ever battled with eggs sticking to your pan, I wholeheartedly recommend giving cast iron cookware another try. It’s a kitchen workhorse that not only distributes heat beautifully and cooks food incredibly evenly but also, with a little dedication, becomes an indispensable tool for a variety of dishes, especially frittatas. Discovering how to properly clean and care for a cast iron pan was a true game-changer for me, transforming initial frustration into a deep and lasting appreciation for this timeless kitchen essential.
So, after exploring all the delicious possibilities, have I convinced you that this delightful chicken frittata (and indeed, other frittata recipes!) deserves a permanent spot in your regular meal rotation? Just like our reader Nicky, who declared it “DELICIOUS!” and successfully customized it with zucchini, tomato, and carrots, you too will discover the sheer joy and effortless simplicity of this incredible dish.
“I just made this tonight and it was DELICIOUS! I also added zucchini, tomato and carrots.” -Nicky
Explore More Effortless Chicken Recipes
If you’re eager to add more quick, healthy, and flavorful chicken-based meals to your repertoire, I invite you to explore these other fantastic options that are perfect for any day of the week:
- 20 Minute Mediterranean Chicken Pesto Pasta Recipe
- Soy Sriracha Marinated Chicken
- Spicy Chicken Noodle Salad
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Chicken Frittata with Spinach and Feta Recipe
Ingredients
- 1 to 2 tablespoons olive oil
- 1/2 onion chopped
- 2 cloves garlic minced
- 1/4 pound asparagus or other seasonal vegetable cut into 1-inch pieces (optional)
- 2 cups cooked chicken chopped
- 3 cups chopped fresh or frozen spinach thaw and squeeze water out first if using frozen
- 1/2 cup crumbled feta cheese, divided (or other cheese)
- 6 eggs
- 1/4 cup milk or water
- 1/2 teaspoon dried basil or 1 tablespoon fresh, chopped (or other herb)
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
- optional garnishes: halved grape tomatoes chopped chives or parsley
Instructions
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Heat oil in a 10-inch cast iron skillet (or oven safe skillet) over medium heat. Add onion and cook a couple minutes, stirring occasionally. Add garlic (and asparagus or seasonal vegetable if using) and cook until vegetables are tender, 5-8 minutes. Add chicken and spinach, stir, cover and let warm through to wilt while mixing the eggs.
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In a 4-cup measure, mix together the eggs, water and seasonings. Stir in 1/4 cup of the cheese.
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Pour the eggs evenly over the top of contents of skillet. Do not stir. Cover and let the eggs set around the edges and somewhat in the middle.
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Turn on the oven broiler to preheat.
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Using a thin spatula, lift the edges and tip the pan so the liquid egg from the middle runs to the edge and under the cooked egg. Continue all the way around the edge until most of the egg is cooked (or use the spatula to break through the center a bit in places to allow the uncooked egg to flow through).
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Put the pan under the broiler (covering the handle with foil if it is not metal) and broil 3-5 minutes or until all the egg is cooked and the top is browned.
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Sprinkle the remaining cheese over the top along with optional garnishes, if using, and serve.
(TIP: if you’d like the cheese to melt, add it and broil for another minute, watching carefully.)
Notes
- Chicken and kale with pepper jack cheese and addictive tomato chutney as a topping.
- Cooked pork and kale or spinach with gorgonzola and roasted garlic topping, served with spicy rhubarb chutney.
- Ground turkey or beef and spinach with sharp cheddar and sweet and spicy onion marmalade or caramelized onions.
- Shredded beef and kale with goat cheese and tomatoes.
Storage:
Keep in airtight containers in the refrigerator for up to a week.
TIP: This is a great meal prep recipe – store the individual servings in separate containers for grab-and-go breakfasts and lunches all week.
Nutrition
Calories: 204kcal |
Carbohydrates: 3.9g |
Protein: 22.2g |
Fat: 11.1g |
Saturated Fat: 4.1g |
Cholesterol: 212mg |
Sodium: 442mg |
Fiber: 1g |
Sugar: 2.1g
This recipe has been updated – it was originally published in 2014, and its timeless appeal continues to make it a family favorite!