Healthy & Special Diets > Mediterranean Diet Recipes > Mediterranean Breakfasts > Frittatas with Vegetables and Feta

Mediterranean Vegetable and Feta Frittata

Start your day with this vibrant and healthy Mediterranean frittata packed with fresh vegetables and salty feta cheese. A perfect breakfast or brunch option that's both delicious and nutritious.

Prep Time
15 minutes
Cook Time
25 minutes
Servings
4
Ingredients
  • 6 Eggs
  • 2 tablespoons Olive Oil
  • 1/2 medium, chopped Red Onion
  • 1 medium, chopped Bell Pepper (red or yellow)
  • 1 small, chopped Zucchini
  • 1 cup, halved Cherry Tomatoes
  • 2 cups, packed Fresh Spinach
  • 4 ounces, crumbled Feta Cheese
  • 2 tablespoons, chopped Fresh Basil
  • 1/2 teaspoon Dried Oregano
  • to taste Salt
  • to taste Black Pepper

Prepare the Vegetables

Heat the olive oil in a large, oven-safe skillet over medium heat. Add the chopped red onion and bell pepper and cook until softened, about 5 minutes. Add the zucchini and cherry tomatoes and cook for another 3-5 minutes, until slightly tender.

Add Spinach and Season

Stir in the fresh spinach and cook until wilted, about 2 minutes. Season with dried oregano, salt, and pepper.

Prepare the Egg Mixture

In a large bowl, whisk together the eggs until light and frothy. Pour the egg mixture evenly over the vegetables in the skillet.

Add Feta and Bake

Crumble the feta cheese over the top of the egg mixture. Transfer the skillet to a preheated oven at 375°F (190°C) and bake for 20-25 minutes, or until the frittata is set and lightly golden brown.

Garnish and Serve

Remove the frittata from the oven and let it cool slightly. Garnish with fresh basil before slicing and serving. Enjoy warm or at room temperature.

Nutrition Facts (Estimated per serving)

Calories: 250-300, Protein: 18-22g, Fat: 15-20g, Carbohydrates: 8-12g. These values are estimates and can vary based on specific ingredients and portion sizes. This frittata is a good source of protein, healthy fats, and vitamins from the vegetables.

Other Important Considerations for Nutrition

This recipe is naturally gluten-free and suitable for individuals following a Mediterranean diet. Adjust the amount of salt based on your dietary needs and preferences. You can substitute the feta cheese with a lower-sodium option if desired. Consider adding other vegetables such as mushrooms or asparagus for added nutritional value. Remember to consult with a registered dietitian or healthcare professional for personalized dietary advice.

← Mediterranean Tuna Salad with Olives and Capers Mediterranean Watermelon & Feta Skewers with Mint →

FAQ

  • Can I prepare this frittata ahead of time?

    Yes, you can prepare the frittata ahead of time and store it in the refrigerator for up to 3 days. Reheat gently in the oven or microwave before serving.
  • Can I use different vegetables?

    Absolutely! Feel free to substitute or add other vegetables such as mushrooms, asparagus, or spinach based on your preference and availability.
  • Can I make this frittata dairy-free?

    To make this frittata dairy-free, omit the feta cheese or substitute with a dairy-free feta alternative.