Mediterranean Vegetable Frittata with Broccoli and Cauliflower

A frittata is one of the most versatile and satisfying dishes in Mediterranean cuisine, perfect for breakfast, brunch, or even a light dinner. This version combines tender broccoli and cauliflower with vibrant bell peppers, onions, and a mix of Mediterranean flavors like feta cheese, fresh herbs, and a touch of garlic. The eggs form a fluffy, golden base that holds the vegetables together while the cheese melts into every bite, creating a rich yet wholesome dish.

Time

Prep: 15 minutes

Cook: 25–30 minutes

Total: 40–45 minutes

Ingredients

Vegetables

1 cup broccoli florets, cut into small pieces

1 cup cauliflower florets, cut into small pieces

1 small red bell pepper, diced

½ small yellow onion, finely chopped

1–2 cloves garlic, minced

1 tbsp olive oil

Egg Mixture

6 large eggs

¼ cup milk or cream (optional for extra fluffiness)

½ tsp salt

¼ tsp freshly ground black pepper

½ tsp dried oregano or 1 tsp fresh chopped

2 tbsp chopped fresh parsley or dill

Cheese

½ cup crumbled feta cheese

Optional: ¼ cup grated Parmesan or Pecorino

Instructions

Preheat Oven

Preheat your oven to 375°F (190°C). Lightly grease an oven-safe skillet or a 9-inch cast-iron pan with olive oil.

Sauté Vegetables

Heat 1 tablespoon olive oil in a skillet over medium heat.

Add the onion and garlic, sauté for 2–3 minutes until fragrant and translucent.

Add broccoli, cauliflower, and bell pepper. Cook 5–7 minutes until the vegetables are slightly tender but still vibrant in color. Season lightly with salt, pepper, and a pinch of oregano.

Remove from heat and let cool slightly while preparing the egg mixture.

Prepare Egg Mixture

In a medium bowl, whisk together eggs, milk or cream, salt, pepper, and chopped herbs until well combined.

Stir in crumbled feta cheese and Parmesan if using.

Combine and Pour

Gently fold the sautéed vegetables into the egg mixture, making sure they are evenly distributed. Pour the mixture back into the skillet or prepared baking dish, spreading it evenly.

Cook on Stovetop (Optional)

For a firmer base, cook the frittata on the stovetop for 2–3 minutes over medium-low heat before transferring to the oven. This helps the edges set and prevents a runny bottom.

Bake

Place the skillet in the preheated oven and bake 15–20 minutes, or until the frittata is fully set in the center and lightly golden on top. You can test by inserting a knife into the center; it should come out clean.

Serve

Let the frittata cool for 2–3 minutes before slicing. Garnish with extra chopped parsley or dill and a drizzle of olive oil if desired. Serve warm or at room temperature.

Tips

Use fresh, crisp vegetables to maintain texture. Frozen vegetables can be used but should be thawed and drained to avoid excess moisture.

Don’t overcook the vegetables during sautéing—they will continue cooking in the oven.

Milk or cream in the eggs makes the frittata fluffier, but it’s optional if you prefer a denser texture.

Herb flexibility: Fresh parsley, dill, oregano, or thyme all complement the Mediterranean flavor.

Cheese options: Feta is classic, but goat cheese or ricotta can add a creamier texture.

Even layer: Spread vegetables evenly in the egg mixture to avoid dense pockets.

Cast-iron skillet: Using an oven-safe skillet helps achieve a golden crust around the edges.

Cooling time: Allow the frittata to rest briefly to make slicing easier.

Egg substitution: For a higher protein boost, use additional egg whites.

Reheating: Reheat gently in the oven or microwave to avoid drying.

Variations

Mediterranean Veggie Mix: Add zucchini, cherry tomatoes, or roasted red peppers.

Protein Boost: Include diced cooked chicken, turkey, or shrimp for a main-course option.

Cheese Swap: Use halloumi or aged Gouda for a stronger flavor.

Spicy Option: Add sliced jalapeños or red pepper flakes.

Herb Focus: Use fresh basil and oregano for an Italian-Mediterranean twist.

Low-Carb/Keto Friendly: Omit milk and keep cheese full-fat.

Vegan Version: Substitute eggs with chickpea flour batter and dairy cheese with vegan alternatives.

Mini Frittatas: Bake in muffin tins for individual servings.

Sun-Dried Tomato: Add chopped sun-dried tomatoes for tangy flavor.

Nutty Twist: Top with toasted pine nuts before baking for extra texture.

Q&A

Can I use frozen broccoli and cauliflower?
Yes, but thaw and drain them to prevent excess water in the frittata.

Can I prepare it ahead?
Yes, you can assemble the frittata, cover, and refrigerate for up to 24 hours before baking.

Can I make it dairy-free?
Use a plant-based cheese alternative and non-dairy milk.

How do I store leftovers?
Keep in an airtight container in the fridge for 3–4 days.

Can I freeze the frittata?
Yes, slice into portions and freeze. Reheat in the oven at 350°F (175°C) until warmed through.

What can I serve it with?
Pairs well with a fresh Mediterranean salad, roasted vegetables, or a slice of whole-grain bread.

Can I make mini frittatas?
Yes, bake in muffin tins for 12–15 minutes.

Can I add meat?
Cooked chicken, turkey sausage, or bacon bits work well.

How to prevent the frittata from being soggy?
Avoid overcooking vegetables and bake until eggs are fully set.

Can I make it spicier?
Add red pepper flakes or diced green chilies.

Nutrition

(approx. per serving, 6 servings)

Calories: 220–250

Protein: 18–20 g

Fat: 14–16 g

Carbs: 8–10 g

Fiber: 3 g

Conclusion

This Mediterranean Vegetable Frittata with Broccoli and Cauliflower is a nutritious, flavorful, and easy-to-make dish. It’s packed with vegetables, high in protein, and flexible enough for many variations. The combination of tender broccoli, cauliflower, garlic, herbs, and creamy cheese makes it satisfying for any meal of the day. It’s perfect for brunch gatherings, meal prep for the week, or a light, healthy dinner. The frittata also reheats well and can be served warm or at room temperature, making it a versatile addition to your Mediterranean-inspired meal rotation.