Healthy Lentil and Feta Frittata (Print Version)

A protein-rich Mediterranean dish featuring lentils, feta, spinach, and bell peppers baked to golden perfection. Ideal for any meal of the day.

# What You 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 if canned

→ 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

# Preparation Steps:

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. Sprinkle crumbled feta evenly on top.
07 - Cook on the stovetop over low heat for 2–3 minutes until the edges begin to set.
08 - Transfer the skillet to the oven and bake for 12–15 minutes, or until the frittata is set in the center and lightly golden.
09 - Remove from the oven, let cool slightly, and garnish with remaining parsley. Slice and serve warm or at room temperature.

# Expert Advice:

01 -
  • It keeps you satisfied for hours without that postmeal slump
  • You can prep the lentils ahead and throw this together in minutes
  • The flavors somehow get even better when you eat it as leftovers the next day
02 -
  • Use a truly oven-safe skillet, not one with plastic handles or rubber grips that will melt in the oven
  • Do not overcook it or the eggs will become rubbery and dry, remove it while the center still has a slight wobble
  • The frittata continues cooking as it rests, so taking it out a minute early is better than a minute late
03 -
  • Cook your lentils from scratch and season them with salt while they are still warm so they absorb flavor from the inside out
  • Let the frittata cool for at least 5 minutes before slicing, otherwise it will fall apart and look messy on the plate

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