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Start your day with the vibrant and satisfying flavors of the Mediterranean frittata.
This dish is a celebration of wholesome ingredients like fresh vegetables, tangy feta cheese, and briny olives, all bound together by fluffy, golden eggs.
Perfectly suited for breakfast, brunch, or even a light dinner, this recipe embodies the heart-healthy benefits of Mediterranean cuisine.
With its savory aroma, delightful textures, and customizable ingredients, the Mediterranean frittata is not just a meal—it’s an experience.
Whether you’re hosting a weekend brunch or preparing a quick family meal, this recipe is your go-to for effortless elegance and nutrition.
What is a Mediterranean Frittata?
A frittata is an Italian-style omelet that’s cooked slowly and finished in the oven, resulting in a thick, fluffy, and flavorful dish.
The Mediterranean frittata takes this classic concept and infuses it with the bold and fresh ingredients typical of Mediterranean cuisine.
Imagine the creaminess of feta cheese melting into a medley of sautéed spinach, juicy cherry tomatoes, and caramelized onions, all topped with the distinct brininess of Kalamata olives.
Each bite is a harmonious blend of savory, tangy, and earthy flavors.
Whether you’re familiar with Mediterranean dishes or new to their charm, this frittata offers an approachable yet authentic taste of this celebrated cuisine.
Why You’ll Love This Mediterranean Frittata Recipe
It’s Simple Yet Sophisticated
This recipe strikes the perfect balance between simplicity and elegance. It’s quick to prepare but looks and tastes like a gourmet dish.
Packed with Nutrients
Rich in protein, healthy fats, and antioxidants, the Mediterranean frittata fuels your day without feeling heavy.
Customizable to Your Taste
Swap, add, or omit ingredients based on what’s in your pantry or your personal preferences.
Perfect for Any Occasion
Serve it as a hearty breakfast, a light lunch, or even a dinner side dish—it fits seamlessly into any menu.
Ingredients You’ll Need
To make a delicious Mediterranean frittata, you’ll need the following fresh and flavorful ingredients:
- Eggs: The foundation of any frittata, providing structure and richness.
- Spinach: Adds a fresh and slightly earthy flavor while boosting nutrition.
- Cherry Tomatoes: Sweet and tangy bursts of flavor.
- Kalamata Olives: A briny addition that elevates the dish.
- Feta Cheese: Creamy and tangy, this cheese is quintessentially Mediterranean.
- Red Onion: For a touch of sweetness and depth.
- Fresh Herbs (Basil, Parsley): Brightens the dish and enhances its Mediterranean essence.
- Olive Oil: A cooking staple that lends richness and flavor.
Optional add-ons include bell peppers, sun-dried tomatoes, or artichoke hearts for added texture and variety.
Step-by-Step Guide to Making Mediterranean Frittata
Step 1: Preheat and Prepare
Preheat your oven to 375°F (190°C). Grease an oven-safe skillet or cast-iron pan with olive oil to prevent sticking and ensure a crisp edge.
Step 2: Sauté the Vegetables
Heat olive oil in your skillet over medium heat. Add sliced red onions and cook until softened. Stir in the spinach and cook until wilted, then add cherry tomatoes and sauté briefly to release their juices.
Step 3: Whisk the Eggs
In a bowl, whisk together the eggs with a splash of milk or cream for a fluffier texture. Season the mixture with salt, pepper, and a pinch of dried oregano.
Step 4: Combine the Ingredients
Pour the egg mixture over the sautéed vegetables in the skillet.
Scatter Kalamata olives and crumbled feta cheese on top. Sprinkle with chopped fresh herbs for an extra burst of flavor.
Step 5: Cook and Bake
Cook the frittata on the stovetop over medium heat until the edges begin to set.
Transfer the skillet to the preheated oven and bake for 10-12 minutes, or until the frittata is puffed and the center is just set.
Step 6: Serve and Enjoy
Remove the frittata from the oven and let it cool slightly before slicing. Serve warm, garnished with additional herbs if desired.
Pair it with crusty bread, a fresh salad, or a dollop of tzatziki for a complete Mediterranean meal.
Tips for the Perfect Mediterranean Frittata
Don’t Overcook the Frittata
Remove it from the oven as soon as the center is set but still slightly jiggly. It will continue cooking from residual heat, ensuring a tender and fluffy texture.
Use Fresh Ingredients
Fresh vegetables and herbs make all the difference in flavor. Opt for in-season produce whenever possible.
Evenly Distribute the Ingredients
When pouring the egg mixture over the vegetables, give the pan a gentle shake to ensure everything is evenly spread out for a uniform bite in every slice.
Pre-Cook Watery Vegetables
Ingredients like zucchini or mushrooms should be sautéed until most of their moisture is released. This prevents the frittata from becoming soggy.
Invest in the Right Pan
Use a well-seasoned cast-iron skillet or a non-stick, oven-safe pan for the best results. These retain heat well and allow the frittata to cook evenly.
Pairing Ideas for Your Mediterranean Frittata
Beverages
- Freshly squeezed orange juice for a refreshing, tangy complement.
- A hot cappuccino or espresso for a classic breakfast pairing.
- Light white wine like Sauvignon Blanc for a brunch-worthy indulgence.
Sides
- Greek Salad: The crisp cucumbers, tangy feta, and olives pair beautifully with the flavors of the frittata.
- Roasted Potatoes: Add a hearty element to round out the meal.
- Hummus and Pita Bread: A Mediterranean classic that elevates the meal.
Desserts
- Greek Yogurt Parfait: Layered with honey, granola, and fresh berries for a light and sweet ending.
- Baklava: For a traditional Mediterranean sweet treat.
Frequently Asked Questions
1. Can I Make This Frittata Dairy-Free?
Yes! Replace feta cheese with a dairy-free alternative or skip the cheese entirely. Add nutritional yeast for a cheesy flavor without dairy.
2. How Long Does the Frittata Stay Fresh?
Store leftovers in an airtight container in the refrigerator for up to 3 days. Reheat gently in the oven or microwave before serving.
3. Can I Make This Frittata Ahead of Time?
Absolutely! Prepare the frittata the night before and reheat it in the oven at 350°F (175°C) for about 10 minutes before serving.
4. Can I Freeze the Frittata?
Yes, frittatas freeze well! Slice it into portions, wrap them individually, and freeze for up to 2 months. Thaw in the fridge overnight and reheat before eating.
5. Can I Add Meat or Seafood to This Frittata?
Definitely! Add cooked sausage, diced ham, or smoked salmon for extra protein and flavor.
Final Thoughts: A Mediterranean Frittata to Savor
The Mediterranean frittata is more than just a dish—it’s a culinary escape to the sunny shores of the Mediterranean.
Its vibrant colors, rich flavors, and wholesome ingredients make it a standout choice for any meal of the day.
Whether you’re hosting a brunch, looking for a quick and healthy dinner, or prepping meals for the week, this frittata fits seamlessly into your life.
Its versatility and ease of preparation mean you can experiment with flavors and customize it to suit your palate.
Serve it with your favorite Mediterranean sides, and don’t forget to savor every bite of this delightful dish.
Share your experience with family and friends—they’ll be asking for the recipe in no time!
Mediterranean Frittata
Equipment
- 1 medium mixing bowl
- 1 Whisk
- 1 Cutting board
- 1 Knife
- 1 Cast-Iron Skillet or Oven-Safe Pan (10-inch)
- 1 measuring cup
- 1 Spatula
Ingredients
- 6 large eggs
- ¼ cup milk or cream
- 1 tablespoon olive oil
- 1 medium red onion thinly sliced
- 2 cups fresh spinach leaves
- 1 cup cherry tomatoes halved
- ½ cup crumbled feta cheese
- ¼ cup Kalamata olives sliced
- 2 tablespoons fresh basil chopped
- 1 tablespoon fresh parsley chopped
- ½ teaspoon dried oregano
- ¼ teaspoon salt
- ¼ teaspoon black pepper
Instructions
Step 1: Preheat the Oven
- Preheat your oven to 375°F (190°C). Grease a 10-inch cast-iron skillet or oven-safe pan with olive oil.
Step 2: Sauté the Vegetables
- Heat the olive oil in the skillet over medium heat. Add the sliced red onion and cook for 2–3 minutes until softened. Add the spinach and sauté until wilted, about 1–2 minutes. Stir in the halved cherry tomatoes and cook for an additional minute.
Step 3: Prepare the Egg Mixture
- In a medium mixing bowl, whisk together the eggs, milk, dried oregano, salt, and black pepper until well combined.
Step 4: Combine and Cook
- Pour the egg mixture over the sautéed vegetables in the skillet. Sprinkle the crumbled feta cheese and sliced Kalamata olives evenly over the top.
Step 5: Bake the Frittata
- Transfer the skillet to the preheated oven and bake for 10–12 minutes, or until the frittata is puffed and the center is just set.
Step 6: Garnish and Serve
- Remove the frittata from the oven and let it cool slightly. Garnish with chopped fresh basil and parsley before slicing. Serve warm with your favorite sides.
Notes
Recipe Notes
- Vegetarian Option: This recipe is already vegetarian. For additional veggies, consider adding diced bell peppers or artichoke hearts.
- Dairy-Free Option: Substitute feta with a dairy-free cheese or omit it entirely.
- Storage Tips: Store leftovers in an airtight container in the fridge for up to 3 days. Reheat in the oven or microwave.
- Freezing Tips: Slice into portions and freeze individually for up to 2 months. Thaw overnight in the fridge before reheating.
- Spice It Up: Add a pinch of crushed red pepper flakes or smoked paprika for a spicier flavor.
