Make it once, eat it three ways — a slice for breakfast, lunch or a fast dinner. Very low carb, very high protein, and it holds up cold in a lunchbox.
25 min
Serves 4
Vegetarian
Vegetarian
low GI
Nutrition per serving
290kcal
21gprotein
8gcarbs
20gfat
2gfibre
Ingredients
8 eggs
200g spinach
100g feta, crumbled
1 onion, finely sliced
1/4 cup milk
2 tbsp olive oil
Salt and black pepper
Method
Heat the oven to 180°C / 350°F.
Soften the onion in the oil in an ovenproof pan for 6 minutes, then wilt the spinach through it and let any liquid cook off.
Beat the eggs with the milk, salt and pepper, then pour into the pan and scatter over the feta.
Cook on the hob for 3 minutes until the edges set, then transfer to the oven for 12–15 minutes until just firm.
Cool 5 minutes before slicing into wedges.
Tips & swaps
Squeeze the cooked spinach dry or the frittata turns watery.
Any leftover roast vegetables can go in — this is a fridge-clearing recipe.
Keeping it
Keeps 4 days in the fridge. Delicious cold.
Track what it does for you
Whether a meal helps is personal. PCOS Ai logs what you eat alongside your symptoms and cycle, then shows which foods line up with how you actually feel — from your own data, not a generic list.
General wellness information, not medical or dietetic advice. Nothing here diagnoses, treats or cures PCOS. Nutrition figures are per-serving estimates. Check with your doctor or a registered dietitian before making significant changes — especially if you are pregnant, breastfeeding, diabetic or managing a food allergy.