Easy Instant Pot Spinach & Feta Frittata: Your High-Protein Meal Prep Solution
This Easy Instant Pot Spinach & Feta Frittata is a delicious, high-protein baked egg dish that’s perfect for convenient meal prep. Crafted with savory bacon, fresh spinach, and tangy feta cheese, this recipe makes for an ideal breakfast, brunch, or even a light, satisfying dinner. The best part? It’s incredibly versatile, allowing you to easily swap in your favorite vegetables and proteins to customize this Instant Pot Frittata to your exact liking!
As life gets busier, especially with kids back in school, finding time for a nutritious breakfast can be a challenge. That’s why I’ve been focusing on meal prepping my breakfasts to ensure I kickstart my mornings with something more substantial than just multiple cups of coffee! This Instant Pot Spinach Frittata with Feta has quickly become my new favorite go-to. I can whip up a batch at the beginning of the week, and it comfortably provides four days’ worth of delicious, protein-packed meals – a total game-changer!
If you’re new to them, egg frittatas are wonderfully similar to quiche but without the crust, making them inherently gluten-free and often lighter. They are also significantly easier to prepare than a traditional omelet, which demands constant attention at the stove to prevent burning – a task that can be especially tricky when you have little humans (or even just a busy morning) vying for your focus!
Why an Instant Pot Frittata is a Game Changer for Meal Prep
The Instant Pot truly transforms frittata making into a hands-off, stress-free experience. Traditional frittata recipes often involve partially cooking eggs on the stovetop before transferring the pan to the oven to finish. This multi-step process can be cumbersome, but the Instant Pot streamlines everything. With this recipe, all the ingredients are pressure cooked to perfection in a single pot (using the pot-in-pot method), locking in moisture and flavor while freeing you up to tackle other morning tasks. It ensures a consistently fluffy and evenly cooked frittata every time, making it an ideal choice for busy individuals and families.
Ingredients and Clever Substitutions for Your Perfect Frittata
This versatile recipe allows for numerous adjustments to suit your taste and dietary needs. Here’s a closer look at the key ingredients and how you can customize them:
- Eggs: The foundation of any great frittata! While this recipe calls for whole eggs, you can absolutely use all egg whites for a lower-fat, higher-protein option. Feel free to use cage-free or organic eggs for enhanced flavor and nutrition. Egg substitutes can also work if you prefer.
- Bacon: I typically opt for turkey bacon for a leaner profile, especially if following specific dietary plans. However, if you’re not on a strict regimen, traditional pork bacon provides a wonderfully rich, smoky flavor. Look for no-sugar-added varieties to keep it healthier. For a different protein, consider swapping the bacon for lean poultry sausage (chicken or turkey sausage) or even plant-based bacon alternatives for a vegetarian twist. If omitting meat entirely, you can add smoked paprika for a smoky depth.
- Spinach: Fresh, full-size leaves or baby spinach both work beautifully. Spinach wilts down considerably, so don’t be shy with the quantity! This is a fantastic opportunity to boost your veggie intake. You can easily substitute spinach with other healthy leafy greens like kale (chop finely and massage lightly), Swiss chard, or even a mix of your favorite chopped vegetables like bell peppers, mushrooms, zucchini, or cherry tomatoes. If using frozen spinach, be sure to thaw it and squeeze out all excess water to prevent a watery frittata.
- Milk: This frittata recipe uses almond milk for a dairy-free option, but any dairy or non-dairy milk will work. Whole milk will yield a richer frittata, while skim milk will keep it lighter. Other non-dairy options include soy milk, oat milk, or cashew milk. A splash of cream or half-and-half can also add extra decadence.
- Cheese: Feta cheese is a personal favorite for its tangy flavor and lower fat/calorie content compared to many other cheese varieties. However, feel free to use whatever cheese you have on hand or prefer! Shredded cheddar, mozzarella, Gruyère, or even goat cheese would be delicious. Just ensure any hard cheese is shredded well so it melts evenly into the frittata. Cottage cheese is also included for extra protein and creaminess, blending seamlessly into the egg mixture.
- Onion: Diced onion adds a foundational aromatic flavor. Shallots or green onions can be used as alternatives for a milder taste.
- Salt: Essential for seasoning. A pinch of black pepper, garlic powder, or onion powder can also enhance the flavor profile.
And don’t worry if you don’t own an Instant Pot! You can still enjoy this delicious recipe. Simply use the same fantastic ingredients, then follow the directions for baking an oven frittata, using a recipe like this Garden Vegetable Frittata as a guide for stovetop/oven instructions.
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How to make an Instant Pot Frittata
Making a frittata in the Instant Pot is surprisingly straightforward and eliminates the need for multiple cooking steps. Unlike conventional methods that require partially cooking eggs on the stovetop before transferring to an oven, this Instant Pot method keeps everything neatly contained and hands-off.
Thanks to the efficiency of the Instant Pot, all of your delicious ingredients are pressure-cooked to tender, flavorful perfection in one go, using the popular and effective “pot-in-pot” method!
Step-by-Step Guide:
1. Prepare and Combine Ingredients
Begin by cracking your eggs into a large mixing bowl. Add the milk, cottage cheese, and salt, then whisk vigorously until the mixture is a pale yellow and slightly frothy. This aeration helps create a light and fluffy frittata. Next, gently fold in the sautéed bacon, onions, spinach, and feta cheese. Ensure all ingredients are well distributed throughout the egg mixture for even flavor in every bite.
2. Pour Mixture into a Greased Baking Pan
Select an oven-safe baking pan or casserole dish that fits comfortably inside your Instant Pot without touching the sides. A 7-inch springform pan or a round Pyrex dish often works well. Lightly grease the pan with olive oil cooking spray to prevent sticking. Carefully pour the egg and ingredient mixture into the prepared pan. To prevent condensation from dripping onto your frittata and making it watery, make sure to cover the pan tightly with aluminum foil.
3. Pressure Cook to Perfection
Add 1 cup of water to the inner liner of your Instant Pot. Using a silicone sling or a homemade foil sling, carefully lower your covered frittata pan onto the trivet inside the Instant Pot. Secure the lid and set the Instant Pot to cook on high pressure for 10 minutes. Once the cooking cycle is complete, allow for a 10-minute natural pressure release. This is crucial for eggs, as it prevents them from becoming rubbery. After 10 minutes, manually release any remaining pressure before carefully removing the lid and the frittata.
4. Broil for a Golden Finish (Optional) and Serve
For an extra touch of deliciousness, if you desire a slightly crispier and golden-brown top, you can place the baking dish under an oven broiler for just a couple of minutes. Keep a close eye on it, as broilers work quickly! If you own a Mealthy CrispLid or a Ninja Foodi, this is the perfect opportunity to use it; it will achieve that lovely crispiness in under five minutes. Once broiled (if desired), let it cool slightly, then slice into portions and serve warm. This frittata is delightful on its own, but can also be paired with a variety of sides.
Can I Freeze Instant Pot Frittata?
Absolutely! This Instant Pot Frittata is an excellent candidate for freezer-friendly meal prep. To ensure the best quality upon thawing, I highly recommend portioning the cooked Egg Frittata into individual plastic zip-top bags or airtight containers. This prevents large blocks from thawing unevenly and makes grabbing a single serving much easier. It will thaw beautifully overnight in the refrigerator, ready for a quick reheat in the morning. You can also reheat from frozen in the microwave or oven (covered) until warmed through.
Serving Suggestions for Spinach Frittata
This savory frittata is quite filling on its own, offering a complete and balanced meal. However, if you’re looking to round out your breakfast spread, need to fill additional meal prep containers, or are serving it for a heartier dinner, consider these delicious pairings:
- Fresh fruit or a vibrant fruit salad for a touch of sweetness and freshness.
- Roasted potatoes, sweet potato hash, or even simple sweet potato toast for a satisfying carb component.
- A light and healthy green salad like Cucumber Tomato Salad with Avocado + Feta, or an Easy Gluten-Free Mediterranean Chickpea Salad for added fiber and nutrients.
- A warm bowl of Overnight Instant Pot Steel Cut Oats for those who enjoy a mix of savory and sweet.
- Whole-wheat toast or gluten-free muffins for extra carbs.
No matter how you serve it, this Instant Pot Frittata is sure to be a crowd-pleaser and a healthy addition to your weekly menu.
Looking for More Make Ahead Breakfast recipes for Meal Prep? Check out these posts:
If you’re as keen on efficient and delicious breakfast meal prep as I am, you’ll love exploring these other fantastic recipes that save you time in the mornings:
- Fluffy Gluten-Free Pancakes – perfect for a weekend brunch that can be prepped ahead.
- Gluten-Free Make-Ahead Freezer Waffles [2B Mindset | 21 Day Fix] – a wonderful grab-and-go option.
- Cheesy Bacon Breakfast Bites {21 Day Fix} – individual portions of savory goodness.
- 21 Day Fix Mason Jar Egg Casseroles – convenient and perfectly portioned for individual servings.
- How to Make Overnight Oats | 21 Day Fix Overnight Oats – endlessly customizable and requires no morning cooking.
- 21 Day Fix Baked Oatmeal Cups – wholesome and easy to customize with your favorite fruits and nuts.
Incorporating these recipes into your meal prep routine will ensure you always have a healthy, delicious breakfast ready, no matter how hectic your mornings get!
Instant Pot Frittata
Pin Recipe
Ingredients
- Olive oil cooking spray
- 4 slices turkey bacon diced (can sub pork bacon or omit for a vegetarian option)
- ½ cup diced onion
- 3 1/2 cups fresh baby spinach chopped (can sub kale or other leafy veggie like Swiss chard)
- 6 eggs
- 3/4 cup cottage cheese
- ¼ cup milk use any dairy or non-dairy milk you have on hand
- ½ cup feta cheese can sub your favorite shredded cheese like cheddar or Gruyère
- ¼ teaspoon salt
Instructions
Instant Pot Method
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Grease or spray an Instant Pot-safe casserole dish or baking pan with olive oil or cooking oil spray. Set aside. Ensure your chosen dish fits comfortably inside your Instant Pot with enough room for the lid to seal.
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Set your Instant Pot to the “Sauté” function on normal heat. Add the diced turkey bacon and cook until it’s crispy. Remove the bacon and set aside, reserving a little rendered fat if desired. Then, add the diced onion to the pot and sauté until it becomes translucent and fragrant, about 3-4 minutes. Stir in the fresh spinach and cook until it fully wilts, which should only take a couple of minutes. Turn off the Instant Pot’s sauté function.
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In a large bowl, whisk together the 6 eggs, cottage cheese, milk (almond or other), and salt until well combined and slightly frothy. Fold in the cooked bacon, the sautéed onion and spinach mixture, and the feta cheese. Mix gently to ensure all ingredients are evenly distributed.
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Pour the prepared egg mixture into your greased baking pan. Cover the top of the pan tightly with aluminum foil. This prevents condensation from dripping onto the frittata during pressure cooking.
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Add 1 cup of water to the inner liner of the Instant Pot. Place a trivet inside the pot, and then, using your silicone sling or a homemade foil sling, carefully lower your foil-covered frittata into the Instant Pot, resting it on the trivet.
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Secure the lid on your Instant Pot and set the steam release valve to the “Sealing” position. Select the “Manual” or “Pressure Cook” setting and set the cook time for 10 minutes on high pressure. Once the cooking time is complete, allow the pressure to naturally release for 10 minutes (NPR). This helps prevent the eggs from deflating and becoming rubbery. After 10 minutes, carefully quick-release any remaining pressure.
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Carefully remove the frittata from the Instant Pot. If you desire a golden-brown and slightly crispy top, remove the foil and place the baking dish under an oven broiler for a few minutes. Watch it closely to prevent burning. Alternatively, if you have a Mealthy CrispLid or Ninja Foodi, you can use it to crisp the top in under 5 minutes.
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Let the frittata cool slightly for a few minutes before slicing into 4 generous servings. Serve warm and enjoy your delicious, high-protein meal prep!
Oven Instructions (No Instant Pot? No Problem!)
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Preheat your oven to 400°F (200°C). Lightly spray a cast iron skillet (or any other oven-safe, non-stick pan, approximately 9-10 inches) with olive oil cooking spray.
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Heat the skillet over medium heat on your stovetop. Add the diced turkey bacon and cook until it is crispy. Remove the bacon from the skillet and set it aside on a paper towel-lined plate.
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In the same skillet (add a little more oil if needed), add the diced onion and sauté until it softens and becomes translucent, about 3-4 minutes. Stir in the fresh spinach and cook until it is completely wilted, usually 1-2 minutes. Remove the skillet from the heat.
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In a large mixing bowl, whisk together the eggs, cottage cheese, milk (almond or other), and salt until well combined. Pour this egg mixture evenly over the onions and spinach in the skillet.
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Evenly sprinkle the cooked turkey bacon and feta cheese over the top of the egg mixture in the skillet. Return the skillet to the stovetop over medium-low heat and let it cook undisturbed for about 2-3 minutes. This allows the bottom of the frittata to set nicely.
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Carefully transfer the skillet from the stovetop to your preheated oven. Bake for 14–16 minutes, or until the center of the frittata is just set and the edges are lightly golden. The frittata should be puffed up and firm to the touch.
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Remove the frittata from the oven and let it cool slightly in the skillet for a few minutes before slicing. This allows it to set completely and makes for cleaner cuts. Slice into 4 servings, and enjoy your delicious, crustless frittata!
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Notes
WW (Weight Watchers): Each serving of this frittata is approximately 4 SmartPoints. This calculation is based on using reduced-fat feta cheese and low-fat cottage cheese, and turkey bacon. Points may vary slightly depending on specific brand choices and personal plan.
Nutrition