Mediterranean Frittata

Yumna Jawad
Updated

5 from 141 votes

Switch up brunch from an ordinary omelette and try this Mediterranean Frittata made with spinach, feta & tomatoes - perfectly seasoned and quickly prepared!

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Mediterranean Frittata is a flavorful and fabulous brunch recipe that’s made with eggs and filled with Mediterranean flavor! It’s a great way to clean out the fridge by sautéing vegetables and baking them in the oven with eggs. I love making this for brunch to serve a crowd or even for meal prep for myself for the week.

Mediterranean Frittata in a cast iron skillet topped with sundried tomatoes, feta cheese and parsley

Ingredients to make Mediterranean frittata

  • Eggs: Use the freshest eggs you can, and if possible use organic. You can use only egg whites if you prefer.
  • Greek yogurt: Greek yogurt adds a creaminess to each bite as well as a little extra protein.
  • Seasonings: Salt, pepper, garlic. Feel free to add others.
  • Vegetables: Onions, baby spinach. Again feel free to add others.
  • Feta cheese: Feta cheese is Greek cheese made from sheep and goats milk. It’s slightly salty and adds a wonderful flavor.
  • Sun-dried tomatoes: These tomatoes add a burst of flavor and acidity that cuts through the creamy frittata
Ingredients to make the recipe

How to make Mediterranean frittata

  • Mix together the ingredients for the egg mixture.
  • Saute the onions, garlic and spinach until soft.
  • Pour the egg mix over the top and add half of the feta and sun-dried tomatoes.
  • Bake in the preheated oven until cooked through.
  • Sprinkle with the rest of the feta and the sun-dried tomatoes and sprinkle with parsley.
Step by step shots for cooking the vegetables and then adding the eggs on top

Frittatas translate to “fried” in Italian. Like an omelette, a frittata is an egg-based classic brunch dish. However, unlike an omelette, a frittata is cooked in a cast iron pan or oven-safe skillet after getting started on a stovetop, instead of just being cooked on a stovetop. Also, unlike omelets, frittata fillings are mixed in with the eggs in the pan instead of being folded in the center.

Tips for making a frittata

  1. Use an oven safe skillet for this recipe. The frittata is cooked on the stovetop and in the oven, so don’t use anything with plastic handles that can melt.
  2. Cook the vegetables well before adding the egg mixture. This helps to get rid of any excess liquid that can otherwise make your frittata soggy.
  3. Let the frittata stand for 5 minutes before slicing it so that it firms up.
  4. Don’t skip the Greek yogurt. It creates a fluffy and creamy texture. You can also use whole milk, cream or sour cream.
Slice of the Mediterranean frittata in a small round plate with a fork next to it.

Frequently Asked Questions

How long does a frittata keep?

Once the frittata has cooled, you can keep it covered in the fridge for up to 5 days. It’s a perfect option for meal prep in the week and can be eaten warm or cold.

How do you reheat a frittata?

To reheat a cold frittata, cover it with foil and bake in a pre-heated oven at 350°F for 20 minutes until warmed through. You can also reheat individual slices in the microwave in about 30 seconds.

What do you serve with fritatta?

I like to serve this with a fresh green salad, and you can easily turn it into a fuller meal by serving it with fries and veggie sides. Try it with:
Baked Sweet Potato Fries
Baked Zucchini Fries (Vegan)
Lebanese Cabbage Salad
Grilled Eggplant

More easy egg recipes:

If you’ve tried this healthy-ish feel good Mediterranean Frittata recipe or any other recipe on FeelGoodFoodie, then don’t forget to rate the recipe and leave me a comment below! I would love to hear about your experience making it. And if you snapped some shots of it, share it with me on Instagram so I can repost on my stories!

Mediterranean Frittata in a cast iron skillet topped with sundried tomatoes, feta cheese and parsley
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Mediterranean Frittata

Switch up brunch from an ordinary omelette and try this Mediterranean Frittata made with spinach, feta & tomatoes – perfectly seasoned and quickly prepared!
5 from 141 votes
Author Yumna Jawad
Servings 4 servings
Course Breakfast
Calories 252
Prep Time 5 minutes
Cook Time 10 minutes
Total Time 15 minutes

Video

Ingredients
  

Instructions

  • Preheat the oven to 425°F.
  • Whisk together the egg, yogurt, salt and pepper; set mixture aside.
  • Heat olive oil in a large (10-inch) oven safe pan or cast iron pan. Add green onions and cook until softened, about 3-5 minutes. Add the spinach and garlic, and cook until the spinach starts to wilt, about 2-3 more minutes.
  • Pour the egg mixture on top of the cooked vegetables. Add half the feta cheese and half the sundried tomatoes.
  • Bake uncovered in the preheated oven until the center is set, and not jiggly, about 10-12 minutes. Add the remaining feta cheese and sundried tomatoes on top, and sprinkle with parsley. Serve immediately.

Equipment

Pyrex 3-Piece Mixing Bowl Set
Mixing Bowl Set
OXO Good Grips 11-Inch Balloon Whisk
Balloon Whisk
Cast Iron Enameled Frying Pan
10″ Cast Iron Skillet

Notes

Storage: Store any leftovers in an airtight container. They will last up to 3 days in the fridge.
Freezing Instructions: You can also freeze the frittata for up to 3 months. To re-heat, thaw in the fridge overnight and bake in a 350°F oven until heated through. I would avoid reheating in the microwave though because it may let out too much moisture from the vegetables and have a rubbery texture after frozen.
Substitutes: For best results, follow the recipe as is. However here are some common substitutes that would work well in this recipe.
  • Instead of Greek yogurt try ricotta or sour cream for a more rich texture. You can also use regular milk, or plant based milk.
  • You can substitute the vegetables for any others.
  • Feel free to replace the cheese with any other you’d like.

Nutrition

Serving: 1g, Calories: 252kcal, Carbohydrates: 7g, Protein: 16g, Fat: 18g, Saturated Fat: 6g, Cholesterol: 345mg, Sodium: 678mg, Potassium: 461mg, Fiber: 1g, Sugar: 2g, Vitamin A: 1823IU, Vitamin C: 24mg, Calcium: 179mg, Iron: 3mg

Nutrition information provided is an estimate. It will vary based on cooking method and specific ingredients used.

Cuisine American
Course: Breakfast

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Comments

  1. This looks delicious! I need to make individual size (ie muffin size) for a group gathering on New Years Day. Will this work for individual size frittata (not in cast iron, and cooked entirely in the oven)? Suggested oven time? Thanks!

    Reply

    1. Thank you so much! That is such a good idea. I have not tried making this recipe for individual servings yet, but I definitely think that could work.

      Reply

      1. Just made this frittata, exactly as prescribed, in a cast iron skillet, for a New Years gathering brunch. ****** 6-stars! I still have feta and sun-dried tomatoes; will try with some modification to make in an individual size muffin/loaf pan and give feedback on the pan version. THANKS Yumna!

        Reply

    2. Excellent recipe! I subbed thinly sliced zucchini for spinach and sundried tomato pesto for the tomatoes. The yogurt is a great addition as it makes a noticeable difference in the texture. Looking forward to making it again in the morning.

      Reply

  2. We’re on a heart-healthy lifestyle now, so this delicious Mediterranean frittata was it! So delicious with every bite. So easy to make and took me less than 30 minutes from beginning to end. Thank you for the recipe. Will definitely be one of our top breakfast choices for the weekend.

    Reply

    1. I have yet to try that! I do have some quiche recipes on my website you could check out and cross-reference if you decide to give that a go.

      Reply

  4. Thank you for sharing this recipe! It was so easy and absolutely delicious! I will definitely be making this again and again.

    Reply