Mediterranean Spinach and Feta Frittata (Greek-Inspired)

This Mediterranean-inspired spinach and feta frittata brings together some of the most classic flavors of the region — fresh spinach, briny feta, roasted red peppers and fragrant dill.

It’s light, protein-rich and naturally low in carbohydrates, making it a wonderful option if you enjoy Mediterranean-style eating. Simple ingredients, bold flavor and minimal fuss — exactly the kind of recipe I return to again and again.

If you’ve never made a frittata before, think of it as an oven-finished omelet that feels both rustic and elegant.

Why I Love This Greek Frittata

• Packed with Mediterranean flavor
• High in protein and naturally low in carbs
• Delicious hot, warm or at room temperature
• Perfect for meal prep
• Easy to customize with whatever vegetables you have on hand

It’s one of those dependable recipes I come back to again and again.

Why This Frittata Fits a Mediterranean-Style Diet

The Mediterranean way of eating emphasizes:

• Vegetables like spinach and tomatoes
• Olive oil and simple cooking methods
• Moderate amounts of cheese like feta
• Whole, minimally processed ingredients

This frittata checks all those boxes while still feeling satisfying and approachable.

Ingredients & Substitutions

• Egg whites or whole eggs – Use liquid egg whites for a lighter option, or substitute whole eggs (¼ cup egg substitute = 1 egg) A combination of egg whites and whole eggs will also work.
• Crumbled feta cheese – A classic Greek cheese that adds briny Mediterranean flavor. Goat cheese or shredded Parmesan also work.
• Fresh dill – A traditional herb in Greek and Mediterranean cooking that I adore. Substitute 1–2 teaspoons dried dill or Italian seasoning if needed.
• Salt & black pepper – Season lightly — feta adds saltiness.
• Onion – Adds sweetness and depth. Red onion works beautifully here too.
• Baby spinach – Wilts down quickly. You can substitute kale (cook slightly longer).
• Jarred roasted red bell pepper – Adds sweetness and color, commonly used in Mediterranean dishes. Fresh sautéed bell pepper also works.
• Plum tomatoes – Add freshness and balance. Cherry tomatoes are a good substitute.

For an even stronger Mediterranean profile, add a handful of chopped Kalamata olives.

Mediterranean Frittata Variations

To lean even more into Mediterranean flavors, try adding:

• Chopped Kalamata olives
• Sun-dried tomatoes
• Artichoke hearts
• Fresh parsley or oregano
• A drizzle of olive oil before serving

How Many Calories and WW Points in Greek Frittata with Spinach and Feta?

According to my calculations, each serving of the spinach and feta frittata has:

• Calories: 170
• WW Points: 3 To see your WW Points for this recipe, track it in the WW App!
  (You must be logged into WW on a smartphone or tablet.)
  Old Points: 5 PointsPlus

How To Make WW-Friendly Frittata

1. Preheat your oven to 350F degrees. In a medium bowl, whisk together the egg substitute, feta cheese, dill, said and black pepper. Set the bowl aside.
2. Spray a large (10-inch) ovenproof skillet with nonstick spray and set it over medium-high heat. When the pan is hot add the onion, and cook, stirring often until it has softened, about 6 minutes or so.
3. Add the spinach, a handful at a time, stirring and tossing it around in the pan until wilted. Add the roasted pepper and tomatoes, and cook, stirring occasionally, for about 1 minute more.
4. Pour the egg mixture into the skillet and cook until the bottom begins to set, about 5 minutes.
5. Transfer the skillet to the preheated oven and bake until the center is set, 15 to 20 minutes. Remove from the oven and cut into 4 even wedges.
6. Serve hot, warm or at room temperature. 

Recipe Notes

This frittata is incredibly flexible. Swap in broccoli, zucchini, artichoke hearts, Kalamata olives or sun-dried tomatoes to make it your own.

If you’re using whole eggs instead of egg whites, the flavor will be slightly richer — just remember to adjust your WW Points accordingly.

Fresh herbs are wonderful here, but dried herbs work beautifully too.

If you’ve made this Greek Spinach andFrittata, please give the recipe a star rating below and leave a comment letting me know how you liked it. And stay in touch on Pinterest, Facebook, Instagram and Twitter for the latest updates.

FAQs

What is a frittata?
A frittata is an Italian-style open-faced omelet that starts on the stovetop and finishes in the oven.

Can I make this ahead?
Yes. It reheats well and can be enjoyed warm or at room temperature.

Can I freeze frittata?
Yes, though texture is best when freshly made or refrigerated.

Is this Greek frittata low carb?
Yes. With eggs, spinach and feta, it’s naturally low in carbohydrates.

More Easy Egg & Frittata Recipes for WeightWatchers

If you liked this WW-Friendly Frittata with Spinach and feta you might also enjoy:

• Slow Cooker Frittata – An easy hands-off version that cooks gently in the crock pot.
• Healthy Breakfast Egg Sandwiches – A lighter breakfast sandwich option that’s easy to prep ahead.
• Individual Ham, Cheese and Veggie Frittatas – Perfectly portioned mini frittatas you make in muffin tins for grab-and-go mornings.
• Scrambled Eggs with Salmon – A simple, protein-packed breakfast with a savory twist.
• Roasted Pepper Crock Pot Strata – A make-ahead egg casserole layered with roasted peppers.
• Ina Garten’s Egg Salad Tartines – A fresh, open-faced egg salad inspired by Ina.
• Make Ahead Western Omelet Muffins – All the flavors of a Western omelet in portable muffin form.
• 2-Egg Crepe Style Omelette – A delicate, thin omelet that feels restaurant-worthy.

Here’s a recent comment from another happy Simple Nourished Living customer…

“After attending your slow cooker demonstration at Weight Watchers and trying a few of the recipes on your blog, I bought your e-cookbook bundle. I’ve now tried several of the recipes and wanted to tell you they have all been delicious, but beyond that my favorite thing about them has been how EASY they are to prepare! I’m loving that. Thanks so much.” ~ Nancy R.