Baked Spinach and Feta Omelette: the fluffy, stress-free main course
If you’re looking for a quick, healthy, and flavorful dinner idea, the baked spinach and feta omelette is the recipe for you.
Forget the skillet and the risk of breaking everything when it’s time to flip it: this oven version is incredibly simple, requires no additional frying fat, and stays tall and fluffy like a cloud.
The secret of this dish lies in the irresistible contrast between the sweetness of the spinach and the bold character of the Greek feta, which doesn’t fully melt during cooking but creates delicious flavorful nuggets.
It’s a perfect solution not only as a vegetarian main course but also cut into cubes for a tasty appetizer or as a filling to tuck into a sandwich for lunch at the office.
Few ingredients, just one bowl to dirty, and lots of goodness: discover how to make it with my tips to make it perfect!
OTHER RECIPES TO TRY
- Difficulty: Very easy
- Cost: Very cheap
- Preparation time: 20 Minutes
- Portions: 4
- Cooking methods: Oven
- Cuisine: Italian
- Seasonality: All seasons
- Energy 340.01 (Kcal)
- Carbohydrates 7.06 (g) of which sugars 1.07 (g)
- Proteins 24.27 (g)
- Fat 25.04 (g) of which saturated 11.97 (g)of which unsaturated 7.80 (g)
- Fibers 2.83 (g)
- Sodium 1,205.48 (mg)
Indicative values for a portion of 200 g processed in an automated way starting from the nutritional information available on the CREA* and FoodData Central** databases. It is not food and / or nutritional advice.
* CREATES Food and Nutrition Research Center: https://www.crea.gov.it/alimenti-e-nutrizione https://www.alimentinutrizione.it ** U.S. Department of Agriculture, Agricultural Research Service. FoodData Central, 2019. https://fdc.nal.usda.gov
Ingredients for Baked Spinach and Feta Omelette
- 6 eggs (medium-sized, about 350 g)
- 18 oz spinach (fresh or 16 oz if frozen)
- 5 oz feta
- 2 oz grated parmesan (or Grana)
- 3 tbsp milk (optional, for extra fluffiness)
- 1 clove garlic
- as needed extra virgin olive oil
- as needed salt (and pepper)
- 1 pinch nutmeg
Tools for Baked Spinach and Feta Omelette
- Baking Pan
- Beater electric
Steps for Baked Spinach and Feta Omelette
To achieve a tall and fluffy omelette, I recommend using a baking pan about 9.5-10 inches in diameter lined with parchment paper.
Preparing the spinach: start by thoroughly washing the fresh spinach. In a large pan, heat a drizzle of oil with a peeled garlic clove. Add the spinach, lightly salt it, and let it wilt for about 5 minutes over medium heat. Once ready, squeeze them well to remove excess water and chop them coarsely with a knife.
Egg base: in a large bowl, crack the eggs and beat them lightly with a whisk or a fork. Add 3 tbsp of milk, the grated cheese, a pinch of pepper, and if you like, the nutmeg. Mix until you get a homogeneous mixture, but do not overbeat.
Combining the ingredients: add the now cool spinach to the egg mixture. Crumble the feta coarsely with your hands directly into the bowl and gently combine everything, being careful not to break the cheese pieces too much so they remain visible.
Preparing the baking pan: Take a baking pan (about 9.5 inches in diameter) and line it with wet and well-squeezed parchment paper, so it adheres perfectly to the edges. Pour the mixture and level it well with a spoon.
Cooking: Bake the omelette in a preheated oven at 356°F (static mode) for about 20-30 minutes. It will be ready when it is puffed and slightly golden on the surface. If you prefer a fan mode, lower to 320°F and bake for about 15 minutes.
Serving: Remove the omelette from the oven and let it rest for a few minutes before cutting. This will allow the flavors to settle and the texture to become perfect for slicing.
TASTY VARIANTS
You can customize the basic recipe according to taste or what you have in the fridge:
Mediterranean Version: add some cherry tomatoes halved and pitted black olives on top of the mixture before baking.Crispy Touch: sprinkle the surface with some pine nuts or pumpkin seeds before cooking for a surprising texture contrast.
Aromatic Variation: If you love fresh flavors, add some fresh dill or chopped mint to the egg mixture; they pair divinely with feta and spinach, as in Greek tradition (inspired by Spanakopita).
Lactose-Free: Substitute milk with an unsweetened plant-based drink and use a lactose-free certified feta (many are naturally due to aging).-
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Storage Tips
The Baked Spinach and Feta Omelette is excellent right out of the oven but is also great for later consumption:
In the refrigerator: You can store it in an airtight container for 2-3 days. It’s also delicious eaten cold, perfect for a quick office lunch or a picnic.
Reheating: If you prefer to enjoy it hot, warm it for a few minutes in a conventional oven or a non-stick pan to maintain the texture. Avoid the microwave if you want it to stay firm.
Freezing: If you used fresh ingredients (not frozen spinach), you can freeze it already portioned. It keeps well for about 1 month
