Real food. Real flavor. Real life.
This frittata is colorful, protein-rich, and simple enough for breakfast, lunch, brunch, or a light dinner. Eggs provide the foundation, while roasted peppers, spinach, green onions, herbs, and feta bring flavor, texture, and a Mediterranean-style feel.
It is the kind of dish that fits beautifully into the MW&B lifestyle because it is made with real ingredients, gives you quality protein, includes vegetables, and can be served warm, room temperature, or cold the next day.
MW&B Roasted Pepper, Spinach & Feta Frittata
Serves
4 to 6
Prep Time
10 minutes
Cook Time
25 minutes
Total Time
35 minutes
Ingredients
- 8 large eggs
- ¼ cup milk, Greek yogurt, or cottage cheese
- 1 tablespoon extra virgin olive oil
- 1 small onion, finely diced
- 2 cloves garlic, minced
- 1 red bell pepper, diced
- 1 cup fresh spinach, roughly chopped
- 2 green onions, thinly sliced
- ½ cup feta cheese, crumbled
- 1 tablespoon fresh parsley, chopped
- 1 tablespoon fresh basil or dill, chopped
- ½ teaspoon dried oregano
- ¼ teaspoon chili flakes, optional
- Sea salt
- Freshly ground black pepper
Method
Preheat the oven to 375°F.
In a large bowl, whisk together the eggs, milk, Greek yogurt, or cottage cheese, oregano, salt, and black pepper.
Heat the olive oil in an oven-safe skillet over medium heat.
Add the onion and cook for 3–4 minutes, until softened.
Add the garlic and red pepper. Cook for another 3–4 minutes, until the pepper begins to soften.
Stir in the spinach and cook for 1–2 minutes, just until wilted.
Pour the egg mixture into the skillet. Gently stir so the vegetables are evenly spread throughout the eggs.
Scatter over the feta cheese, green onions, herbs, and chili flakes if using.
Cook on the stovetop for 2–3 minutes, just until the edges begin to set.
Transfer the skillet to the oven and bake for 15–18 minutes, or until the center is just set.
Let the frittata rest for 5 minutes before slicing.
Serve warm or at room temperature.
MW&B Why This Fits
Real Food First:
This recipe is made with eggs, vegetables, herbs, olive oil, and feta. Simple ingredients, clear purpose, no mystery breakfast product pretending to be “high-performance fuel.”
Build and Keep Muscle:
Eggs provide high-quality protein, which supports muscle maintenance, recovery, and satiety. This matters especially in midlife, when maintaining muscle becomes more important.
Plants Lead the Plate:
Spinach, peppers, onions, garlic, herbs, and green onions add color, flavor, and plant variety.
Healthy Fats:
Extra virgin olive oil and egg yolks provide satisfying fats. Feta adds richness, so you do not need a heavy cream sauce or loads of cheese.
Gut Health:
The vegetables and herbs add fiber and plant compounds. To increase the fiber further, serve this with a side salad, beans, roasted vegetables, or whole-grain toast.
Steady Energy:
Protein from the eggs, fat from olive oil and feta, and fiber from the vegetables help make this a more balanced meal than a sweet breakfast pastry pretending to be a plan.
Reduce Harmful Inputs:
This is homemade, low in added sugar, and avoids ultra-processed breakfast foods. The main thing to watch is sodium from feta, so season lightly until you taste it.
Flavor Is Compliance:
Feta, herbs, roasted peppers, garlic, and green onions give this plenty of flavor. Food that tastes good is easier to repeat, which is the whole point.
Estimated Nutritional Breakdown
Approximate per serving, based on 6 servings
- Calories: 180–240 kcal
- Protein: 12–17 g
- Carbohydrates: 4–8 g
- Fiber: 1–3 g
- Total fat: 12–17 g
- Saturated fat: 4–7 g
- Sugar: 2–4 g
- Added sugar: 0 g
- Sodium: 300–550 mg, depending on feta and added salt
- Potassium: 250–400 mg
- Calcium: moderate, from eggs and feta
- Vitamin A: moderate to high, from spinach and peppers
- Vitamin C: moderate, from peppers
- Choline: good source, from eggs
Nutrition will vary depending on the amount of feta, milk or yogurt used, and serving size.
If Serving as 4 Larger Portions
- Calories: 270–360 kcal
- Protein: 18–25 g
- Carbohydrates: 6–12 g
- Fiber: 2–4 g
- Total fat: 18–25 g
For a stronger main meal, serve with roasted sweet potatoes, avocado, white beans, lentils, or a big green salad.
MW&B Serving Suggestion
Serve with:
- Arugula salad with lemon and olive oil
- Roasted tomatoes
- Sliced avocado
- Greek yogurt with herbs
- Sourdough toast
- Roasted potatoes or sweet potatoes
- Fresh fruit for breakfast or brunch
Chef Mark’s Tip
Do not overbake the frittata. Pull it from the oven when the center is just set. It will continue to firm up as it rests, and that keeps the texture tender instead of turning it boiled hard eggs.
Real food, real flavor, real life.
