This Mediterranean Frittata is as flavorful as it is nutritious. It’s a one-pan meal that comes together quickly, making it ideal for busy mornings or lazy weekends. With its colorful veggies and herbs, it not only looks beautiful on the plate but also delivers a balanced mix of protein, healthy fats, and fiber. Plus, it’s naturally gluten-free and can be adapted to fit various diets. Great served hot or cold, this frittata is perfect for meal prep or entertaining.
Ingredients
(Tip: You’ll find the full list of ingredients and measurements in the recipe card below.)
Eggs
Milk or cream
Olive oil
Red onion
Garlic
Cherry tomatoes
Baby spinach
Kalamata olives
Feta cheese
Fresh parsley or basil
Salt
Black pepper
Optional: red pepper flakes, zucchini, or bell pepper
Directions
Preheat your oven to 375°F (190°C).
In a large oven-safe skillet, heat olive oil over medium heat. Add chopped red onion and garlic, and sauté until softened.
Add cherry tomatoes and cook for 2–3 minutes until they begin to soften.
Stir in baby spinach and cook until wilted.
In a mixing bowl, whisk together eggs, milk or cream, salt, pepper, and optional red pepper flakes.
Pour the egg mixture evenly over the sautéed vegetables in the skillet.
Sprinkle chopped olives and crumbled feta cheese evenly on top.
Let cook on the stove for 2–3 minutes until the edges begin to set.
Transfer the skillet to the oven and bake for 12–15 minutes, or until the frittata is fully set in the center and lightly golden.
Let cool for a few minutes before slicing. Garnish with fresh parsley or basil and serve warm or at room temperature.
Servings and timing
This recipe yields 4 to 6 servings. Preparation time: 10 minutes Cooking time: 20 minutes Total time: 30 minutes
Variations
Dairy-Free Version: Omit the cheese or use a plant-based alternative.
More Veggies: Add roasted red peppers, mushrooms, or zucchini.
Cheese Options: Substitute feta with goat cheese, parmesan, or mozzarella.
Herb Variations: Try dill, oregano, or thyme for a different flavor profile.
Mini Frittatas: Bake in muffin tins for individual portions.
Spicy Kick: Add chopped jalapeños or red pepper flakes.
Storage/Reheating
Store leftovers in an airtight container in the refrigerator for up to 4 days. To reheat, warm slices in the microwave for 30–60 seconds or in a skillet over low heat until heated through. This dish also tastes great cold or at room temperature, making it ideal for packed lunches or picnics.
FAQs
Can I make a frittata ahead of time?
Yes, you can make the frittata ahead and store it in the fridge. Reheat when ready to serve or enjoy it cold.
Do I need to use a cast iron or oven-safe skillet?
Yes, because the frittata is finished in the oven, you’ll need an oven-safe skillet. If you don’t have one, you can transfer the mixture to a baking dish.
Can I freeze Mediterranean Frittata?
You can freeze it, though the texture may change slightly. Wrap slices tightly and freeze for up to 2 months. Thaw and reheat before serving.
What can I substitute for feta cheese?
You can use goat cheese, ricotta, mozzarella, or omit the cheese for a dairy-free version.
Is this frittata keto-friendly?
Yes, it can be keto-friendly if you skip the milk or use heavy cream and avoid high-carb veggies.
Can I use egg whites instead of whole eggs?
Yes, you can use all egg whites or a combination of egg whites and whole eggs for a lighter version.
How do I know when the frittata is done?
It’s done when the center is set and no longer jiggly. A knife inserted into the center should come out clean.
Can I use frozen vegetables?
Yes, but be sure to thaw and drain them well before adding to avoid excess moisture.
What’s the difference between a frittata and an omelet?
A frittata is cooked slowly and finished in the oven, while an omelet is cooked quickly on the stovetop and folded.
Can I make it without milk or cream?
Yes, you can skip the milk or cream entirely, though it may be slightly less fluffy.
Conclusion
The Mediterranean Frittata is a vibrant, flavorful, and satisfying dish that showcases the best of fresh, simple ingredients. Perfect for any meal of the day, it’s a nutritious way to enjoy vegetables and eggs together. Whether you’re feeding a crowd or meal-prepping for the week, this frittata offers versatility, flavor, and ease in every slice.
The Mediterranean Frittata is a flavorful, protein-rich egg dish featuring vegetables like spinach, cherry tomatoes, olives, and feta cheese. It’s inspired by Mediterranean cuisine and makes for a nutritious breakfast, brunch, or light dinner.
Author:Catherine
Prep Time:10 minutes
Cook Time:20 minutes
Total Time:30 minutes
Yield:4 to 6 servings
Category:Breakfast
Method:Baked
Cuisine:Mediterranean
Diet:Vegetarian
Ingredients
8 large eggs
1/4 cup milk or cream
1 tablespoon olive oil
1/2 red onion, chopped
2 cloves garlic, minced
1 cup cherry tomatoes, halved
2 cups baby spinach
1/4 cup Kalamata olives, sliced
1/2 cup feta cheese, crumbled
2 tablespoons fresh parsley or basil, chopped
1/2 teaspoon salt
1/4 teaspoon black pepper
Optional: red pepper flakes, chopped zucchini, or diced bell pepper
Instructions
Preheat the oven to 375°F (190°C).
Heat olive oil in a large oven-safe skillet over medium heat. Add red onion and garlic, and sauté until softened.
Add cherry tomatoes and cook for 2–3 minutes until they start to soften.
Stir in baby spinach and cook until wilted.
In a bowl, whisk together eggs, milk or cream, salt, pepper, and optional red pepper flakes.
Pour the egg mixture evenly over the vegetables in the skillet.
Top with sliced olives and crumbled feta cheese.
Cook on the stovetop for 2–3 minutes until the edges begin to set.
Transfer the skillet to the oven and bake for 12–15 minutes, or until the center is set and the top is golden.
Remove from the oven and let cool for a few minutes. Garnish with parsley or basil before serving.
Notes
Omit cheese or use plant-based alternatives for a dairy-free version.Substitute feta with goat cheese, mozzarella, or parmesan.Make mini frittatas using a muffin tin for individual portions.Add jalapeños or chili flakes for a spicy variation.Use fresh or thawed frozen vegetables; drain excess moisture.Can be served warm, at room temperature, or cold.
