# Spinach, feta, and hemp frittata 4 adult servings · US measures · keto · 15 min active per base batch · 40–50 min Spinach, feta and hemp frittata with salad. No mid-cook action; toss salad while the frittata bakes. The listed pan and basket capacity, cook times, and thermometer endpoint are for four servings. Ingredients are scaled; keep food thickness, spacing, settings and safe endpoints fixed. Timings assume the four-serving batch and specified shortcuts. More food can require additional batches. ## Cooking flow (Tabular Recipe Notation)

Heat oven to 375°F on bake. Microwave spinach during preheating.
Use one 9-inch square metal dish, at least 2 inches deep, for 2 or 4 servings; use two matching dishes for 6 or 8. Keep the mixture no deeper than the original four-serving layer.
600g Large eggsas purchased	Bowl: whisk eggs, water, garlic, salt and pepper.	Stir squeezed spinach, feta, hemp and yeast into whisked eggs.	Transfer to selected greased dishes; divide so the mixture is no deeper than the original four-serving layer. Then: Bake at 375°F for 25–30 min for the four-serving layer; at 2 servings check from 18 min; center set and 160°F. Then: Rest frittata 3 min, then cut into the selected number of equal portions.	Plate equal portions of rested frittata with the separate dressed-greens salad.
⅓ cup Waterpotable · Mix into the eggs.
2g Garlic powder
2g Fine saltUse the measured salt in the egg mixture; feta adds salt too.
to taste Black pepper
454g Frozen chopped spinachpackage weight before thawing and squeezing · Heat according to package directions, cool until safe to handle and press very dry in a sieve. · Buy 1 × 16 oz (454 g) packages; measure out the required weight.	Microwave spinach according to package directions. Then: Fine-mesh sieve: cool spinach until safe to handle, then press very dry with a spoon.
75g Crumbled fetaas sold · Cheese label and rennet vary.
40g Hemp heartshulled · Use hulled hemp hearts in the measured portion.
8g Nutritional yeastflakes · Mix into eggs.
5g Olive oilas purchased · One quarter for dish; three quarters for salad. Base batch is 1 tsp + 1 tbsp.	Grease selected metal baking dishes with oil.
142g Salad greenswashed, ready to eat · Buy by scaled edible weight.	During baking, toss greens with oil and lemon juice.
14g Olive oilas purchased · One quarter for dish; three quarters for salad. Base batch is 1 tsp + 1 tbsp.
15g Lemon juiceunsweetened

## Ingredients - 600g Large eggs — as purchased - ⅓ cup Water — potable. Mix into the eggs. - 454g Frozen chopped spinach — package weight before thawing and squeezing. Heat according to package directions, cool until safe to handle and press very dry in a sieve. · Buy 1 × 16 oz (454 g) packages; measure out the required weight. - 75g Crumbled feta — as sold. Cheese label and rennet vary. - 40g Hemp hearts — hulled. Use hulled hemp hearts in the measured portion. - 8g Nutritional yeast — flakes. Mix into eggs. - 2g Garlic powder - 2g Fine salt. Use the measured salt in the egg mixture; feta adds salt too. - to taste Black pepper - 18g Olive oil — as purchased. One quarter for dish; three quarters for salad. Base batch is 1 tsp + 1 tbsp. - 142g Salad greens — washed, ready to eat. Buy by scaled edible weight. - 15g Lemon juice — unsweetened ## Equipment - Oven at 375°F on bake - Microwave for spinach - 9-inch square metal baking dish at least 2 inches deep - Instant-read thermometer - Scaling: at six or eight servings use two matching 9-inch square metal dishes, dividing the mixture to preserve original depth; oven loading can increase total time. At two servings the thinner layer may finish earlier; check the center without blindly halving the timer. ## Cook Prepare cold sides first. Keep raw-poultry tools separate; use clean serving utensils. Probe more than one thick piece. A timer is not a doneness test. 1. **Prepare.** Heat the oven to 375°F. Heat spinach in the microwave according to its package during preheating, then let it cool until safe to handle and press very dry in a fine-mesh sieve with a spoon. Do not squeeze hot spinach with bare hands. Use one quarter of the oil to grease one 9-inch square metal dish for two or four servings, or two matching dishes for six or eight; each must be at least 2 inches deep. 2. **Cook.** Whisk eggs, water, garlic, salt, and pepper. Stir in squeezed spinach, feta, hemp, and yeast. Divide between the selected dishes so the mixture is no deeper than the original four-serving layer. 3. **Finish.** For the original four-serving layer, bake about 25–30 minutes; for the thinner two-serving layer, begin checking at 18 minutes, until the center is set and reaches 160°F. Toss greens with the remaining oil and lemon during baking. Rest the frittata for 3 minutes before cutting into the selected number of equal adult portions. ## Attention timeline - Preheat, thaw, and mix: 12–15 min. Microwave spinach per package, cool enough to handle and press dry while preheating; oil dish and whisk mixture. Cooling or thawing delays can add time. - Bake: 25–30 min. No mid-cook action; make salad during bake. Check center for 160°F. - Rest and serve: 3 min. Cut into the selected number of equal adult portions. Stages can overlap; endpoints and appliance behavior override the estimate. ## Flavor and capacity Dry spinach prevents a watery center; feta, hemp, and yeast add savory depth. - Squeezing spinach very dry matters more than extending the bake. - Package spinach weight is before squeezing; drained nutrient retention is uncertain. - Feta can use animal rennet. For a vegetarian version, check for vegetarian or microbial rennet; the generic cheese label is not verified here. ## Nutrition per serving Calories: 408 kcal; protein: 30.3 g; total carbs: 9.9 g; fiber: 5.0 g; net carbs: 4.9 g Per adult: base includes measured sauces, seeds and sides. Family nutrition adds one selected starch portion. US net carbs = total carbohydrate − fiber. Labels and food variation matter; no guarantee of ketosis. Known allergens for these plates: egg, milk. Check product labels and cross-contact. ## First-cook checks and limits - Actual spinach drain and center cook time need a first cook. - Check every packaged ingredient label for additional allergens; this data is not an allergy guarantee. - Allow 40–50 minutes; safe spinach handling, thawing and pressing can extend prep. Two servings bake in a thinner layer: start checking the center at 18 minutes rather than assuming the four-serving time. ## Leftovers Refrigerate in shallow containers within two hours, or one hour above 90°F. Use within 3–4 days or freeze; reheat to 165°F. Keep cold greens and yogurt separate. ## Sources - [USDA FoodData Central source data](https://fdc.nal.usda.gov/download-datasets/) - [FoodSafety.gov safe minimum temperatures](https://www.foodsafety.gov/food-safety-charts/safe-minimum-internal-temperatures) - [Bob's Red Mill nutritional yeast label](https://www.bobsredmill.com/product/nutritional-yeast) These recipes include household adaptations and recipes adapted from the linked publishers. The adaptations have not been kitchen-tested. Nutrition provenance and source limitations are listed with each recipe; missing nutrition stays unreported. Canonical page: https://www.jsolly.com/recipes/spinach-feta-and-hemp-frittata/ This is the canonical four-serving recipe in US measures. Servings, metric measures, family choices and filters are browser controls on the HTML page; query parameters do not change this static Markdown document.