Spinach and potato frittata

A versatile and healthy Italian omelette that can be enjoyed at any time
Our recipe for spinach and potato frittata, topped with grilled courgette
1 rating
Recipe by: Sarah James | Health Information Publications Manager

As my other half is both gluten and dairy intolerant, weekend brunch could be a struggle. But frittatas are the perfect solution. They are filling, tasty and so versatile – you can use almost any leftover or quick cooking vegetables. And if you have a good frying pan, they need hardly any oil to cook them, making them much lower in fat than a Full English.



  • 3 teaspoons olive oil
  • 1 small onion, finely chopped
  • 1 clove garlic, finely chopped
  • 4 medium eggs
  • 1 tablespoon skimmed milk
  • 160g frozen spinach, thawed
  • 20g reduced-fat mature Cheddar cheese (or similar), grated
  • Freshly ground black pepper
  • 240g cooked potato (2 small baked potatoes or 6 new potatoes), cubed or sliced
  • ½ courgette, thinly sliced (optional garnish)
15 minutes
5 A DAY:


  1. Warm 1 teaspoon of oil in a large, non-stick frying pan over a medium-high heat. Cook the onion until it starts to soften, then add the garlic and stir for a further minute. Using a slotted spoon, transfer the onion and garlic to a dish to cool, leaving the oil in the pan.
  2. Crack the eggs into a mixing bowl, then add the milk and lightly whisk. Add the cooked onion and garlic, the spinach, cheese and black pepper and mix thoroughly.
  3. Add the remaining oil to the pan and warm over a high heat. Tilt the pan so that the base and sides are coated with oil. Pour in the egg mixture, making sure the spinach is spread out. Quickly add the potato pieces evenly across the pan.
  4. As the eggs start to set, use a spatula to lift the frittata around the edges and tilt the pan slightly, allowing the raw egg to run onto the base of the pan.
  5. Cook until the frittata is browned on the bottom and almost set – the centre should still be runny.
  6. Remove the pan from the heat. Place a plate over the pan and invert, tipping the frittata onto the plate. Then carefully slide the frittata back into the pan and return to the heat until the eggs are cooked and both sides are lightly browned. Alternatively, if using a frying pan with an oven-proof handle, finish cooking under the grill. For a garnish, add a few ribbons of cooked courgette (optional).

Serving suggestion: This healthy frittata recipe is a meal in itself, but you could add to your 5 A DAY with a side salad or portion of green vegetables.

If you don’t have frozen spinach, you can use fresh spinach, or any other frozen or fresh vegetables that cook quickly, such as peppers or mushrooms