Spinach, feta, and hemp frittata

Keto · 4 servings · US measures · 15 min active per base batch per four-serving batch

Total time: 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.

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.

Ingredients

• 600g Large eggsas purchased
• ⅓ cup Waterpotable · Mix into the eggs.
• 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.
• 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.
• 2g Garlic powder
• 2g Fine saltUse the measured salt in the egg mixture; feta adds salt too.
• to taste Black pepper
• 18g Olive oilas purchased · One quarter for dish; three quarters for salad. Base batch is 1 tsp + 1 tbsp.
• 142g Salad greenswashed, ready to eat · Buy by scaled edible weight.
• 15g Lemon juiceunsweetened

Before you start

• 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.

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.

Cook

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.

Where your attention goes

• 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. Do not add every row as separate elapsed time. Safe endpoints and actual appliance behavior override the estimate.

Why this works

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.

Cholesterol

575 mg · 192% DV

Riboflavin (B2)

2.4 mg · 185% DV

Thiamin (B1)

1.9 mg · 154% DV

Folate

545 mcg DFE · 136% DV

Vitamin A

1083 mcg RAE · 120% DV

Vitamin B6

1.4 mg · 81% DV

Manganese

1.7 mg · 73% DV

Copper

0.5 mg · 52% DV

Niacin (B3)

8.2 mg · 51% DV

Phosphorus

606 mg · 48% DV

Magnesium

183 mg · 44% DV

Saturated fat

8.3 g · 42% DV

Zinc

4.4 mg · 40% DV

Vitamin E

5.7 mg · 38% DV

Total fat

28 g · 36% DV

Iron

6.1 mg · 34% DV

Sodium

663 mg · 29% DV

Calcium

343 mg · 26% DV

Potassium

863 mg · 18% DV

Vitamin C

9.2 mg · 10% DV

Listed allergens: egg, milk. Check purchased labels and cross-contact.

First-cook checks

• 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.