Healthy Lentil and Feta Frittata (Printable)

A protein-packed Mediterranean dish featuring tender lentils, creamy feta, and fresh vegetables baked to perfection.

# 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

# How to Make It:

01 - Preheat oven to 375°F.
02 - Heat olive oil in a 10-inch oven-safe skillet 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 with vegetables.
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 ingredients evenly.
07 - Sprinkle crumbled feta evenly on top of the mixture.
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.

# Expert Suggestions:

01 -
  • The lentils add a meaty texture and make every slice feel substantial enough for dinner
  • Feta brings just the right amount of salty tang without needing much else
  • You can prep everything in one pan and let the oven do the rest of the work
02 -
  • Use a truly oven-safe skillet, not one with plastic parts or a wooden handle that could damage in the oven
  • Let the vegetables cool slightly before pouring in the eggs, or you might get uneven cooking
03 -
  • Pre-cook your lentils from scratch rather than using canned for the best texture
  • Don't overcook the vegetables before adding the eggs or they'll become mushy
  • Let the frittata rest for at least 5 minutes before slicing for cleaner cuts

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