Mediterranean Healthy Vegetable Frittata
Light, wholesome, and bursting with colorful vegetables, this Mediterranean Healthy Vegetable Frittata is the perfect anytime meal. Packed with protein-rich eggs, fresh herbs, and a medley of Mediterranean-inspired veggies, it’s equally delicious hot, warm, or at room temperature. Great for breakfast, brunch, lunch, or a light dinner, this frittata is quick to prepare, nutrient-dense, and naturally gluten-free.
Time
Prep Time: 10 minutes
Cook Time: 15–18 minutes
Total Time: 25–28 minutes
Ingredients
(Serves 4–6)
8 large eggs
1/4 cup milk (or dairy-free alternative)
1/2 tsp salt
1/4 tsp black pepper
1 tbsp olive oil
1 small onion, diced
1 red bell pepper, diced
1 small zucchini, diced
1 cup cherry tomatoes, halved
1 cup baby spinach or chopped kale
1/2 cup crumbled feta cheese
1/2 tsp dried oregano
Fresh parsley or basil, for garnish
Instructions
Preheat oven
Preheat your oven to 190°C (375°F).
Prepare egg mixture
In a large bowl, whisk together eggs, milk, salt, and black pepper until well combined. Set aside.
Cook vegetables
Heat olive oil in a 10-inch oven-safe skillet over medium heat.
Add onion, red bell pepper, and zucchini. Cook for 4–5 minutes until slightly softened.
Stir in cherry tomatoes and spinach, cooking until spinach wilts (about 1 minute).
Assemble frittata
Reduce heat to low. Pour the egg mixture evenly over the vegetables in the skillet.
Sprinkle feta cheese and dried oregano on top.
Bake
Transfer the skillet to the oven and bake for 12–14 minutes, or until eggs are set in the center.
Serve
Garnish with fresh parsley or basil.
Slice into wedges and serve warm, at room temperature, or chilled.
Tips
Use an Oven-Safe Skillet — A cast-iron pan works best for an even cook and easy transfer from stove to oven.
Don’t Overbake — Pull the frittata out when the center is just set; it will keep cooking slightly from residual heat.
Distribute Fillings Evenly — Spread veggies and cheese out before pouring the egg mixture so every slice has balanced flavor.
Pre-Cook Watery Veggies — Zucchini and tomatoes release water; sauté them first to avoid a soggy texture.
For a Fluffier Frittata — Whisk eggs well to incorporate air, and add an extra tablespoon of milk or cream.
Cool Before Slicing — Let it rest 3–5 minutes so it holds its shape.
Variations
Cheese Swap — Use goat cheese, mozzarella, or ricotta salata instead of feta.
Protein Boost — Add diced cooked chicken, turkey, or smoked salmon.
Veggie Lovers — Include artichoke hearts, roasted eggplant, or sautéed mushrooms.
Herb Twist — Fresh dill, mint, or thyme can add new Mediterranean notes.
Spicy Kick — Add red pepper flakes, harissa, or chopped chili peppers.
Dairy-Free Option — Use plant-based milk and skip the cheese, or replace with dairy-free feta.
Mini Frittatas — Pour into a muffin tin and bake for 15–18 minutes for portable portions.
Q&A
Q1: Can I make this frittata ahead of time?
Yes—cook it, cool completely, and store in the fridge for up to 4 days. Reheat in the oven or enjoy cold.
Q2: Can I freeze it?
Yes—slice, wrap portions in foil, and freeze for up to 2 months. Thaw overnight in the fridge before reheating.
Q3: Can I use frozen vegetables?
Yes—just thaw and drain well before cooking to avoid excess moisture.
Q4: Is this recipe gluten-free?
Yes—naturally gluten-free, as long as all seasonings and cheese are certified gluten-free.
Q5: Can I make it without cheese?
Yes—simply omit cheese or replace with a dairy-free alternative for a lighter version.
Nutrition Facts
(Per Serving — 1 of 6)
Calories: 190
Protein: 11g
Carbohydrates: 8g
Dietary Fiber: 2g
Sugars: 4g
Fat: 13g
Saturated Fat: 5g
Cholesterol: 215mg
Sodium: 350mg
(Values are approximate and will vary based on ingredient brands and portion sizes.)
Final Conclusion
The Mediterranean Healthy Vegetable Frittata is a perfect balance of nutrition, color, and flavor. Bursting with fresh vegetables, protein-rich eggs, and tangy feta, it’s a versatile dish that works for breakfast, brunch, lunch, or even a light dinner. Its adaptability allows endless combinations of seasonal veggies and herbs, making it a go-to recipe for healthy eating without sacrificing taste. Whether served warm with a side salad or packed for a quick on-the-go meal, this frittata is a true Mediterranean delight.