Mediterranean Frittata

Description

This Mediterranean Frittata is a colorful, satisfying egg dish filled with juicy cherry tomatoes, fresh spinach, red onion, creamy feta cheese, garlic, and classic Mediterranean herbs. The eggs bake into a tender, fluffy base while the feta adds a salty, creamy bite and the roasted tomatoes provide a touch of natural sweetness. It’s an excellent choice for breakfast, brunch, lunch, or a quick light dinner and can be served warm or at room temperature. Because everything comes together in one oven-safe skillet, cleanup is simple too. Pair a slice with a fresh salad, avocado, roasted potatoes, or whole-grain toast for a complete meal. It’s also great for meal prep because individual slices can be refrigerated and reheated throughout the week.

Ingredients For the Frittata

• 10 large eggs
• ¼ cup whole milk
• 1 tbsp extra-virgin olive oil
• 2 cups fresh baby spinach, roughly chopped
• 1 cup cherry tomatoes, halved
• ½ small red onion, finely diced
• 2 garlic cloves, minced
• ¾ cup crumbled feta cheese
• ¼ cup chopped fresh parsley
• 1 tsp dried oregano
• ½ tsp dried basil
• ¼ tsp smoked paprika
• ½ tsp salt
• ¼ tsp freshly ground black pepper

Optional Add-Ins

• ¼ cup sliced Kalamata olives
• ¼ cup chopped roasted red peppers
• ½ cup chopped artichoke hearts
• 2 tbsp fresh dill
• ¼ cup shredded mozzarella

For Garnish

• Extra crumbled feta
• Fresh parsley
• Freshly ground black pepper
• Cherry tomatoes

Step-by-Step Instructions

1. Preheat the oven to 375°F (190°C).
2. Crack the eggs into a large mixing bowl. Add the milk, salt, black pepper, oregano, basil, and smoked paprika.
3. Whisk the mixture thoroughly until the eggs are completely combined and slightly frothy. Avoid excessive whisking; you only need enough air to create a light texture.
4. Heat the olive oil in a 10-inch oven-safe skillet over medium heat.
5. Add the diced red onion and cook for approximately 2–3 minutes, until it begins to soften.
6. Add the minced garlic and cook for another 30 seconds, stirring constantly.
7. Add the chopped spinach and cook for 1–2 minutes, just until wilted.
8. Add about three-quarters of the halved cherry tomatoes. Cook for another minute.
9. If using olives, roasted peppers, or artichoke hearts, add them now and distribute them evenly around the skillet.
10. Reduce the heat to medium-low.
11. Pour the egg mixture evenly over the vegetables.
12. Gently move the vegetables around with a spatula if necessary so they’re evenly distributed throughout the eggs.
13. Sprinkle approximately ½ cup feta cheese across the surface.
14. Arrange the remaining cherry tomatoes over the top and finish with the remaining feta.
15. Allow the frittata to cook undisturbed on the stovetop for approximately 2–3 minutes, just until the outer edges begin to set.
16. Carefully transfer the skillet to the preheated oven.
17. Bake for approximately 12–16 minutes, or until the center is just set. The frittata should no longer look liquid in the center but should remain tender rather than dry.
18. For additional golden color, broil for 1–2 minutes at the end, watching it constantly to prevent burning.
19. Carefully remove the skillet from the oven and allow the frittata to rest for 5 minutes.
20. Sprinkle with fresh parsley, additional feta, and freshly ground black pepper.
21. Cut into wedges and serve warm or at room temperature.

Tips

• Use an oven-safe skillet, preferably cast iron or another skillet rated for oven use.
• Don’t overbake the frittata. Eggs continue cooking slightly after leaving the oven.
• Drain watery ingredients such as artichokes and roasted peppers thoroughly before adding them.
• Sauté the vegetables before adding the eggs to remove excess moisture and develop better flavor.
• Full-fat feta provides the creamiest texture and strongest Mediterranean flavor.
• For additional protein, cooked shredded chicken can be added before pouring in the eggs.
• For a spicy version, add crushed red pepper flakes.
• Let the frittata rest for several minutes before slicing so the wedges hold their shape.

Notes

This Mediterranean Frittata is excellent for meal prep. Once completely cooled, store individual slices in an airtight container in the refrigerator for up to 4 days. Reheat gently in the microwave or a covered skillet until warmed through. Avoid overheating because this can make the eggs rubbery. The vegetables are flexible, so this recipe is also a convenient way to use small amounts of leftover spinach, peppers, onions, tomatoes, or herbs.

Q&A

Can I make the frittata without feta?
Yes. You can leave it out or substitute goat cheese, mozzarella, Parmesan, or another cheese you enjoy.
Can I use frozen spinach?
Yes. Thaw it completely and squeeze out as much moisture as possible before adding it.
Can I prepare it ahead of time?
Yes. Bake the frittata, refrigerate it after cooling, and reheat individual slices when ready to serve.
How do I know when the frittata is done?
The edges should be set and lightly golden, while the center should be just set without visible liquid egg.
What can I serve with Mediterranean Frittata?
Try it with a cucumber-tomato salad, avocado, roasted potatoes, fresh fruit, toasted bread, or a simple green salad.

Servings

Serves 6

Nutrition (Approx. Per Serving)

• Calories: 245
• Protein: 16g
• Carbohydrates: 6g
• Fat: 18g
• Saturated Fat: 7g
• Fiber: 1g
• Sugar: 3g
• Sodium: 520mg
• Cholesterol: 335mg
• Calcium: 17% DV
• Iron: 12% DV
  Nutritional values are estimates and may vary depending on the feta, milk, vegetables, optional additions, and portion size.