Healthy tomato and spinach frittata

Nov 27, 2023
Source: Getty Images.

Frittatas are one of those incredibly versatile dishes that can be enjoyed at any time of the day from breakfast to dinner. This is because the refreshingly delicious flavours are just so adjustable to all of the savoury cravings you get throughout the day.

The best thing about this delicious dish is how easy it is to whip up with little to no effort at all. And if you can’t finish it all in one go, no need to worry as you can very easily just throw it in the fridge or freezer to be enjoyed at a later date!


  • Butter, for greasing
  • 2 tablespoons olive oil
  • 1 pint cherry tomatoes
  • 1 bunch shallots, thinly sliced
  • 3 1/2 packed cups baby spinach leaves
  • 1/2 cup milk
  • 1/2 cup sour cream
  • 12 large eggs
  • 3/4 teaspoon salt, divided
  • 1/8 teaspoon freshly ground black pepper
  • 1 cup crumbled feta cheese
  • 3 tablespoons chopped fresh parsley


  1. Preheat oven to 180C. Grease an 8-cup capacity baking dish. In large pan over medium heat, heat olive oil. Add tomatoes. Cook, stirring often, for 2 minutes, or until just starting to soften but not yet falling apart. Transfer to separate dish. Set aside. Add the shallots to pan. Cook for about 1 minute, or until softened. Stir in spinach and 1/4 teaspoon of salt. Cook, stirring often, until spinach wilts. Remove pan from heat and cool for a few minutes. Stir in feta.
  2. In large bowl, gradually whisk milk into sour cream until smooth. Whisk in eggs, 1/2 teaspoon of salt and pepper.
  3. Transfer spinach filling from pan into baking dish and pour egg mixture over top. Scatter tomatoes on top of eggs so they peek out. Sprinkle with parsley.
  4. Bake for 40 to 45 minutes, or until eggs are set. Cool for at least 10 minutes. Cut into 9 squares. Serve warm or at room temperature.
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