Low FODMAP Baked Spinach, Zucchini and Feta Frittata (Spanakopita) Recipe

Gluten Free
Lunch
Main Dishes
Quick Easy
Sides
Vegetarian
4.7/5
(1603 reviews)
Low FODMAP Baked Spinach, Zucchini and Feta Frittata (Spanakopita)
Zylo Recipes

Description

Imagine a slice of the Mediterranean sun, captured in a baked dish – that's what this delightful frittata brings to your table. Inspired by the classic Greek spanakopita, this recipe reimagines the traditional pie as a hearty and satisfying frittata, perfect for a simple lunch, a light dinner, or a flavorful brunch. This oven-baked frittata boasts a medley of fresh, wholesome ingredients.

Grated zucchini adds a subtle sweetness and moisture, while generous handfuls of spinach provide an earthy counterpoint. The salty tang of feta cheese crumbles throughout, creating little bursts of flavor in every bite. Thinly sliced spring onion tips contribute a delicate oniony note, complementing the herbaceousness of fresh herbs like dill, mint, or parsley.

These aromatic herbs, finely chopped, infuse the entire frittata with their bright, refreshing essence. The base of this frittata is a custardy egg mixture, which binds all the ingredients together into a cohesive and satisfying whole. The eggs cook to a light, airy texture, providing a delicate contrast to the more substantial vegetables and cheese.

As the frittata bakes, the flavors meld and deepen, creating a symphony of tastes and textures that will tantalize your taste buds. Enjoy this frittata hot from the oven, when the cheese is still slightly melted and gooey, or let it cool to room temperature for a more portable option. It's equally delicious served warm or cold, making it a versatile dish for any occasion.

Cut it into wedges and serve as a main course for a smaller gathering, or slice it into smaller squares for an elegant appetizer. Feel free to experiment with the ingredients to suit your preferences. Kale can be used in place of spinach for a slightly more robust flavor.

A sprinkle of lemon zest can add a bright, citrusy zing. For a milder cheese flavor, ricotta cheese makes an excellent substitute for feta. While this recipe relies on eggs as a binding agent, feel free to adjust the other components to create your perfect Mediterranean-inspired frittata.

This frittata is not only delicious but also naturally gluten-free and vegetarian-friendly, making it a crowd-pleasing option for a variety of dietary needs.

Preparation Time

Prep Time
15 min
Cook Time
20 min
Total Time
35 min

Nutrition Information

Per 1 portion serving
C
Calories
240 Kcal

C
Carbs
7 g
Fi
Fiber
2 g
Sugar
3 g

P
Protein
18 g

C
Fats
16 g
Saturated Fats 8 g
Unsaturated Fats 7 g

Cholestrol 210 mg
Sodium 320 mg
Potassium 300 mg
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Ingredients

    1.
    Olive oil
    Olive oil
    2 tbsp
    2.
    Zucchini, cooked from fresh
    Zucchini, cooked from fresh
    400 g
    3.
    English / True Spinach (Raw)
    English / True Spinach (Raw)
    200 g
    4.
    Scallions or spring onions, tops only, raw
    Scallions or spring onions, tops only, raw
    30 g
    5.
    Raw egg
    Raw egg
    10 large
    6.
    Peppermint, fresh
    Peppermint, fresh
    10 g
    7.
    Dill weed, fresh
    Dill weed, fresh
    10 g
    8.
    Parsley Fresh Or Raw Herb
    Parsley Fresh Or Raw Herb
    10 g
    9.
    Feta cheese
    Feta cheese
    200 g

Instructions

    1.
    Preheat the oven to 350°F (180°C). Grate the zucchini using the large side of a box grater. Finely dice the green tips of the scallions, discarding the white ends. Roughly chop the spinach if the leaves are large. Roughly chop the mint, dill, and parsley. Transfer all ingredients to a large bowl, crumble the feta cheese over them, and add a generous grind of black pepper.
    2.
    Add the eggs to the bowl with the vegetable and cheese mixture. Use your hands or a wooden spoon to thoroughly combine the ingredients, ensuring all the greens are well coated with the egg mixture. If using lemon zest, grate it in at this stage.
    3.
    Heat the oil in a large, ovenproof skillet over medium heat. Pour the frittata mixture into the skillet and cook for about 5 minutes, allowing the base to form a slight layer. Gently settle the top layer, ensuring it's even without disturbing the base. Remove the skillet from the heat.
    4.
    Transfer the skillet to the center rack of the preheated oven. Bake for 25-30 minutes, or until the center of the frittata is set. Remove from the oven and let it stand for 15 minutes before serving. Cut into wedges and serve hot, or let cool and serve cold from the fridge.