Healthy Lentil and Feta Frittata (Printable)

Protein-rich Mediterranean frittata with lentils, feta, spinach, and vegetables. Ready in 40 minutes.

# What You'll Need:

→ Vegetables

01 - 1 cup baby spinach, chopped
02 - 1 small red onion, finely diced
03 - 1 medium red bell pepper, diced
04 - 1 clove garlic, minced

→ Legumes

05 - 1 cup cooked green or brown lentils, drained and rinsed

→ Eggs & Dairy

06 - 6 large eggs
07 - 1/3 cup low-fat milk
08 - 3 oz feta cheese, crumbled

→ Herbs & Spices

09 - 1/4 cup fresh parsley, chopped
10 - 1 tsp dried oregano
11 - 1/2 tsp salt
12 - 1/4 tsp black pepper

→ Oils

13 - 1 tbsp olive oil

# Method:

01 - Preheat your oven to 375°F.
02 - In a medium oven-safe skillet, heat olive oil over medium heat. Add onion and bell pepper; sauté for 3–4 minutes until softened.
03 - Stir in garlic and cook for 1 minute. Add spinach and cook for another 1–2 minutes until wilted.
04 - Add cooked lentils and mix until evenly combined.
05 - In a large bowl, whisk together eggs, milk, oregano, salt, and pepper. Stir in half the parsley.
06 - Pour the egg mixture evenly over the vegetables and lentils in the skillet. Gently shake or stir to distribute.
07 - Sprinkle crumbled feta evenly on top.
08 - Cook on the stovetop over low heat for 2–3 minutes until the edges begin to set.
09 - Transfer the skillet to the oven and bake for 12–15 minutes, or until the frittata is set in the center and lightly golden.
10 - Remove from the oven, let cool slightly, and garnish with remaining parsley. Slice and serve warm or at room temperature.

# Insider Tips:

01 -
  • Its the kind of dish that makes you feel like youre eating something indulgent while actually packing in serious nutrition
  • The leftovers somehow taste even better the next day, making it the ultimate meal prep superhero
02 -
  • Dont skip the stovetop step—starting it on the heat gives you that restaurant-quality texture on the bottom
  • The frittata will continue cooking slightly as it rests, so remove it from the oven while the center still jiggles just a tiny bit
03 -
  • Use a cast iron skillet if you have one—the heat distribution makes for the most evenly cooked frittata
  • Let the vegetables cool slightly before adding the eggs so they dont scramble when they hit the mixture

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