Potato, spinach & feta frittata
A golden oven-finished frittata with tender potato, sweet onion and feta, served with a fresh tomato-cucumber salad.
At a glance
Vegetarian · 20 minutes active preparation · 45 minutes total · meal
Method range: 3–3 servings.
Contains: egg, milk. Check individual packaging and cross-contact information; this is not an allergy-safety guarantee.
Estimated per serving
- Energy
- 1775 kJ
- Protein
- 24.1 g
- Carbs
- 25.2 g
- Fat
- 23.7 g
- Iron
- 4.3 mg
- Calcium
- 245.6 mg
- Folate
- 220.1 µg
- Vitamin C
- 64.1 mg
* Partial ingredient data. Additional cooking losses may not be included. Open recipe for all vitamins, minerals and calculation notes.
Ingredients
Nutrition weights for 3 servings. Changing the batch size keeps the per-serving nutrition the same.
- Potatoes, peeled, raw450 g
- Eggs, about 6 large, weighed without shells300 g
- Brown onion, peeled100 g
- Baby spinach120 g
- Feta made with vegetarian rennet90 g
- Full-cream milk60 g
- Olive oil: 20 g pan, 5 g salad25 g
- Iodised salt2 g
- Ground black pepper1 g
- Dried oregano1 g
- Cherry tomatoes250 g
- Lebanese cucumber200 g
- Lemon juice25 g
Method
- Heat oven to 200°C conventional / 180°C fan. Slice potatoes about 5 mm thick. Simmer in unsalted water for 7–9 minutes until just tender but still holding their shape, then drain well.
- Thinly slice onion. Heat 15 g oil in a 24 cm ovenproof non-stick frying pan over medium heat. Cook onion for 6–8 minutes until soft. Add spinach in handfuls and stir for 2–3 minutes until wilted and the released moisture has mostly evaporated. Spread the drained potatoes evenly through the pan.
- Whisk eggs with milk, salt, pepper and oregano. Drizzle remaining 5 g pan oil around the edge of the pan. Pour eggs over the vegetables, gently lifting potatoes so egg flows between them. Crumble feta over the top. Cook over medium-low heat for 3–4 minutes until the edge begins to set.
- Transfer to the oven and bake for 12–16 minutes until the centre is set without liquid egg and reaches 72°C on a clean thermometer. Avoid baking until hard or dry. Use oven gloves: the handle stays hot after removal. Rest for 5 minutes.
- While the frittata bakes, halve tomatoes and dice cucumber. Toss with lemon juice and the remaining 5 g oil. Cut the frittata into six wedges and serve two wedges per person with a third of the salad. Use feta labelled with vegetarian rennet for the vegetarian version.
Add optional toppings or substitutions to your saved copy to include them in the calculation.
Nutrition
Macros and selected micronutrients. Open All nutrients for the full nutrient and food-component profile. Availability varies by ingredient. Select a nutrient to see which ingredients supply it.
| Nutrient | Amount | Reference comparison |
|---|---|---|
| 1775 kJCooking estimate incomplete | — | |
| 24.1 gCooking estimate incomplete | — | |
| 23.7 gCooking estimate incomplete | — | |
| 5.6 gCooking estimate incomplete | 23%AI · reported contribution only | |
| 25.2 gCooking estimate incomplete | — | |
| 246 mgCooking estimate incomplete | 25%RDI · reported contribution only | |
| 102 µgCooking estimate incomplete | 68%RDI · reported contribution only | |
| 4.3 mgCooking estimate incomplete | 24%RDI · reported contribution only | |
| 1.75 µgCooking estimate incomplete | 73%RDI · reported contribution only | |
| 220 µgCooking estimate incomplete | 55%RDI · reported contribution only | |
| 64.1 mgCooking estimate incomplete | 142%RDI · reported contribution only |
Estimates from the identified food records, including dated product labels where specified. “Not reported” is unknown; partial totals may be incomplete. Whole-batch amounts are not compared against one person’s daily reference. Per-serving percentages compare one serving with daily RDI/AI targets for Women 31–50 years, not upper limits. Values use foods in their recorded states; additional cooking losses are not modelled unless you select a supported method when editing ingredients.
About this recipe
Original quantified recipe reviewed for flavour, method, portion size and ingredient mapping. Timings are estimates; use stated doneness cues. Check actual product labels for allergens. Cross-contact is not assessed.
MorselMetrics kitchen ideas · MorselMetrics original recipe content
Original recipe development for MorselMetrics. Nutrition calculated from attributed food-composition sources.
Calculation assumptions & recipe adaptations
Estimated from specified weighed edible ingredients using existing AFCD records. Rice and lentils are weighed dry; canned tomatoes include their juice; eggs exclude shells. All measured oil, salt, sauces and rendered cooking fat are counted. Cooking losses, discarded water and residues are unmeasured; missing nutrients remain unknown. Brands and substitutions change the estimate. No unlisted accompaniments are included.
- Potatoes, peeled, raw: Whole-recipe edible weight.
- Eggs, about 6 large, weighed without shells: Whole-recipe edible weight.
- Brown onion, peeled: Whole-recipe edible weight.
- Baby spinach: Whole-recipe edible weight.
- Feta made with vegetarian rennet: Whole-recipe edible weight. Choose vegetarian-rennet feta; the generic AFCD record estimates composition, not brand-specific rennet.
- Full-cream milk: Whole-recipe edible weight.
- Olive oil: 20 g pan, 5 g salad: Whole-recipe edible weight.
- Iodised salt: Whole-recipe edible weight.
- Ground black pepper: Whole-recipe edible weight.
- Dried oregano: Whole-recipe edible weight.
- Cherry tomatoes: Whole-recipe edible weight.
- Lebanese cucumber: Whole-recipe edible weight.
- Lemon juice: Whole-recipe edible weight.
AFCD attribution, data & methods
Food matches used for nutrition
- Potatoes, peeled, raw: Potato, pale skin, peeled, raw
- Eggs, about 6 large, weighed without shells: Egg, chicken, whole, raw
- Brown onion, peeled: Onion, mature, brown skinned, peeled, raw
- Baby spinach: Spinach, baby, fresh, raw
- Feta made with vegetarian rennet: Cheese, fetta (feta)
- Full-cream milk: Milk, cow, fluid, regular fat (~3.5%)
- Olive oil: 20 g pan, 5 g salad: Oil, olive
- Iodised salt: Salt, table, iodised
- Ground black pepper: Pepper, black, ground
- Dried oregano: Oregano, dried
- Cherry tomatoes: Tomato, cherry, raw
- Lebanese cucumber: Cucumber, Lebanese, unpeeled, raw
- Lemon juice: Juice, lemon