Spinach and Feta Frittata

Kickstart your day with our Spinach and Feta Frittata, a recipe that’s not only delicious but also packed with fertility-boosting nutrients. This dish combines the goodness of spinach, sun-dried tomatoes, and feta, making it a perfect meal for those focusing on reproductive health.

Let’s whip up a tasty Spinach and Feta Frittata with our easy recipe!

spinach and feta sheet pan frittata

Fertility Benefits of Ingredients:

Spinach: Rich in folate, essential for DNA synthesis, cell growth, and the development of the nervous system of your growing baby during pregnancy.

Eggs: Excellent source of choline, crucial for fetal development and overall fertility. May improve ovarian function, and is also needed for neural tube development. 

Feta Cheese: Provides calcium and probiotics, supporting hormonal balance and gut health.

Sun-dried Tomatoes: High in antioxidants, which protect egg and sperm cells from oxidative stress.

What You’ll Need to Make It/Ingredients: 

spinach and feta frittata ingredients shot

  • 1 cup Sun-dried Tomatoes, drained and chopped
  • 2 cups Spinach, chopped
  • 1/4 tsp Garlic Powder
  • 1/2 tsp Oregano, dry (or Italian Herb Blend)
  • Cooking Spray
  • 6 large Eggs
  • 1/2 cup Feta Cheese, crumbled (optional)
  • Salt, to taste
  • Black Pepper, to taste

How to Make:

  • Prep:
      • Drain, rinse, and chop sun-dried tomatoes.
      • Wash and chop spinach.
      • Preheat oven to 425°F and line a sheet pan with parchment paper.

  • Make:
    • Coat the lined pan with cooking spray. Arrange sun-dried tomatoes and spinach in the pan. Sprinkle with garlic powder, oregano, salt, and pepper.
    • Whisk eggs in a small bowl and pour over the vegetables. Top with feta cheese, if using.
    • Bake for 10-15 minutes or until eggs are set. Season with salt and pepper to taste.


  • Add sautéed mushrooms or bell peppers for an extra veggie boost.
  • Substitute feta with goat cheese for a different flavor profile.


  • Can I make this frittata dairy-free? Yes, simply omit the feta cheese or use a dairy-free alternative.

How to Store and Reheat or Make Ahead:

  • Store in an airtight container in the refrigerator for up to 3 days. Reheat in the microwave or oven.

What to Serve With It:

  • Greek yogurt with mixed berries or whole-grain avocado toast pairs wonderfully with this frittata.

a piece of spinach and feta frittata on a plate served with avocado toast

Other Recipes You’ll Love:

Need a fertility diet meal plan designed by a certified fertility nutritionist and registered dietitian? Grab our 28-Day Fertility Meal Plan here and gain access to our digital fertility meal planner and over 1000 fertility recipes. Happy Cooking!

Spinach and Feta Frittata

a piece of spinach and feta frittata on a white plate served with half an avocado toast.
Prep Time 10 minutes
Total Time 25 minutes
Course Breakfast, Main Course, Side Dish, Snack
Servings 4
Calories 196 kcal


  • 1 cup Sun-dried Tomatoes drained and chopped
  • 2 cups spinach Chopped
  • 1/4 tsp Garlic Powder
  • 1/2 tsp Oregano dry
  • Cooking Spray
  • 6 Eggs large
  • 1/2 cup Feta Cheese Crumbled (Optional)
  • salt to taste
  • black pepper to taste



  • Drain and rinse sun-dried tomatoes if using canned. Chop.
  • Wash and chop spinach.
  • Preheat oven to 425° F.
  • Line sheet pan with parchment paper.


  • Line a 9" x 13" rimmed sheet pan with parchment paper then lightly coat with cooking spray. Place the sun-dried tomatoes and spinach on the pan and then sprinkle with garlic, oregano, salt, and pepper. [You can also use an Italian Herb Blend].
  • In a small bowl whisk together the eggs. Pour the eggs over the vegetable mixture. Top with feta cheese, if desired.
  • Bake for 10-15 minutes or until eggs are set.
  • Season with salt and pepper to taste.



spinach and feta frittata recipe nutrition facts screenshot

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Celine Thompson MS, RDN

I'm Celine, a registered dietitian and a certified fertility nutritionist who has overcome pregnancy losses and now empowers women and couples to take back control of their fertility journey by nourishing their bodies to restore fertility. I love mangoes, avocados, steak, salmon, rice and beans. I can eat these on repeat, Seriously! I love going down the rabbit hole of PubMed doing research with a good reality TV drama as my background noise. I'm a wife, boy mama, and also a dog mom. I'm on the mission to help you eat delicious food that nourishes your soul and body.

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