Broccoli Feta and Hemp Frittata
A baked egg frittata loaded with roasted-tender broccoli, wilted spinach, salty feta, and a sprinkle of hemp seeds, sliced into wedges for a savory, protein-forward breakfast.
Why You'll Love This Recipe
This frittata is for anyone who wants a make-ahead breakfast that works just as well cold from the fridge as it does warm from the oven. If your mornings are rushed but you still want a savory, vegetable-heavy plate instead of a quick bite of toast, you can bake this once on a quiet afternoon and eat well from it for several days without lifting another pan.
It works because five eggs, feta, and hemp seeds all bring protein to the same pan, a balance that keeps you full without a heavy load of starch underneath it. Broccoli and spinach add fiber, vitamin C, and sulfur compounds, while olive oil and hemp seeds contribute the kind of healthy fats that fit naturally into an anti-inflammatory way of eating. Nothing here is doing the work alone.
It satisfies because the eggs bake up soft and custardy, the broccoli keeps a little bite, and the feta melts into salty pockets scattered throughout each slice. Every wedge feels substantial and looks like something you actually meant to make, which is what turns even a plain leftover slice into a proper breakfast rather than a rushed, forgettable compromise eaten on the way out the door.
Ingredients
- 5 large eggs
- 2 cups broccoli florets
- 1/4 cup feta
- 2 cups spinach
- 2 tbsp hemp seeds
- 1 tbsp olive oil
- 1/3 onion
- 1/4 tsp salt
Instructions
- Heat the oven: Position a rack in the center of the oven and heat it to 375°F (190°C). The center rack matters for a frittata, since one set too high browns the top well before the custard underneath has set.
- Cook the vegetables: Warm the olive oil in an oven-safe skillet over medium heat, add the diced onion, and cook until soft, about 4 minutes. Add the broccoli florets and cook until bright green and just tender, about 4 minutes, then add the spinach and stir until wilted.
- Whisk and pour: Whisk the eggs with the salt in a bowl, then pour them evenly over the vegetables in the skillet. Tilt the pan so the eggs settle into the gaps and cook undisturbed for 2 minutes until the edges begin to set, so the bottom is firm before the pan goes into the oven.
- Top and bake: Crumble the feta over the surface and sprinkle with the hemp seeds. Transfer the skillet to the oven and bake until the center is set and no longer jiggles, 12 to 14 minutes.
- Rest and slice: Let the frittata rest for 5 minutes before you cut it, since the custard goes on setting off the heat and a wedge cut straight away will weep onto the plate. Cut it into wedges and serve warm.
Variations
- Herb and lemon: Stir chopped dill or parsley into the eggs and add a little lemon zest for a fresh, bright note against the feta.
- Red pepper: Add half a diced red bell pepper with the onion for extra sweetness, color, and a boost of vitamin C.
- Cheese swap: Trade the feta for crumbled goat cheese or grated Parmesan, each of which melts differently but keeps the savory edge.
- Spice it: Fold a pinch of red chili flakes or smoked paprika into the eggs for a gentle heat that carries through each wedge.
- Muffin-tin version: Divide the mixture among a greased muffin tin and bake for about 18 minutes for grab-and-go egg cups.
Storage & Leftovers
Cool the frittata completely, then wrap it well or store the wedges in an airtight container in the refrigerator for up to four days. Eggs bake up firm, so the leftovers hold their shape, slice cleanly, and travel well in a lunch container.
Reheat individual wedges in a 325°F oven for a few minutes, or in the microwave in short bursts until just warm through. Gentle heat keeps the eggs tender rather than rubbery, and it honestly tastes fine straight from the fridge on a busy morning too.
To freeze, wrap the cooled wedges individually and store them for up to two months in the freezer. Thaw a wedge overnight in the fridge and reheat it gently, though the texture is at its very best when you eat it within the first few days fresh.
Notes & Tips
- Use an oven-safe pan: I start this in a skillet that can go straight into the oven, which saves a dish and keeps the crisp edges intact.
- Cut broccoli small: I break the florets into bite-size pieces so they cook through in the pan and every wedge holds together neatly.
- Dry the spinach: I wilt the spinach and let any liquid cook off before adding the eggs, so the frittata sets firm instead of weepy.
- Do not overbake: I pull it the moment the center stops jiggling, since carryover heat finishes the setting and keeps the eggs soft.
- Let it rest: I give it five minutes out of the oven before slicing so the wedges come out clean and stay together on the plate.
- Salt with the feta in mind: I go light on added salt because the feta is already salty, then taste before reaching for more.
Nutrition & Mindful Eating
- Eggs, feta and hemp seeds each bring something protein-rich to the pan, and the broccoli and spinach keep the wedges green and interesting, so one slice eats like a full breakfast.
- Whole eggs set into a soft, custardy frittata once the pan goes into the oven, and the yolks bring choline along with lutein and zeaxanthin, which is where that deep yellow color comes from.
- Feta is the salt and the sharpness. It softens in the heat without losing itself, leaving briny pockets through the eggs, and it brings calcium and a bit more protein wherever it lands.
- Hemp seeds scattered over the top toast lightly and add a soft, nutty crunch, and they carry plant omega-3 fat and magnesium along with it.
- Spinach wilts down to almost nothing and disappears into the eggs, while the broccoli stays in recognizable pieces with a little bite, and the two together give every wedge some green.
- As you eat, find the salty pockets of feta and the crunch the hemp seeds leave on top, and take the wedge slowly enough to notice when you have had what you need.
Frequently Asked Questions
Can I swap the feta for a dairy-free cheese?
Yes. Use a dairy-free feta-style crumble or leave the cheese out entirely and add a pinch more salt and herbs. The protein will drop slightly without the feta, so check your chosen product's label.
Can I make this ahead for the week?
It is made for it. Bake the frittata, cool it, and refrigerate wedges for up to four days or freeze for up to two months. Reheat gently or enjoy a slice cold.
How big is a serving?
One serving is half of the frittata, which is a generous wedge. If you are feeding a lighter appetite, cut it into three or four pieces and pair each with fruit or toast.
Is there any meat or starch in this?
Neither. It is eggs, broccoli, spinach, and feta the whole way through, and the eggs and vegetables are what hold it together.