This Mediterranean frittata recipe combines fresh spinach, tangy feta cheese, and savory sun-dried tomatoes, creating a healthy and flavorful dish that’s perfect for breakfast, brunch, or a quick dinner. With its simple ingredients and easy preparation, this protein-packed recipe is ideal for anyone looking for a nutritious, low-carb option. Whether you’re hosting a weekend brunch or prepping meals for the week, this Mediterranean frittata adds a burst of flavor to your menu. Perfect for vegetarians and customizable with various ingredients, it’s a versatile dish that works for any occasion.

Ingredients

8 large eggs
¼ cup full-fat Greek yogurt
½ teaspoon salt
½ teaspoon black pepper
1 tablespoon olive oil
2-3 green onions, chopped
1 cup baby spinach
1 garlic clove, minced
½ cup feta cheese, divided
4 tablespoons sun-dried tomatoes in oil, divided
¼ cup chopped parsley

Instructions

Preheat Oven: Preheat your oven to 425°F (220°C).
Prepare the Egg Mixture: In a medium-sized bowl, whisk together the eggs, Greek yogurt, salt, and black pepper until smooth and creamy. Set aside.
Cook the Vegetables: Heat olive oil in a large oven-safe or cast-iron skillet over medium heat. Add the chopped green onions and sauté until softened, about 3-5 minutes. Stir in the minced garlic and baby spinach, cooking until the spinach begins to wilt, approximately 2-3 minutes.
Combine with Eggs: Pour the whisked egg mixture over the cooked vegetables in the skillet. Sprinkle half of the feta cheese and half of the sun-dried tomatoes evenly across the top.
Bake the Frittata: Transfer the skillet to the preheated oven. Bake the frittata uncovered for 10-12 minutes, or until the center is set and no longer jiggly.
Garnish and Serve: Remove the skillet from the oven and top the frittata with the remaining feta cheese and sun-dried tomatoes. Garnish with freshly chopped parsley. Serve immediately.

Why You’ll Love This Recipe

This Mediterranean frittata is a quick, nutritious, and versatile dish perfect for breakfast, brunch, or even a light dinner. Packed with vibrant flavors from sun-dried tomatoes, feta cheese, and fresh herbs, it’s a satisfying way to incorporate healthy vegetables and protein into your day.

Tips

Use a well-seasoned cast-iron skillet for an even bake and to prevent sticking.
Ensure your spinach is thoroughly dried after washing to avoid adding excess moisture.
For a fluffier texture, whisk the eggs and yogurt until light and airy.

Variations and Substitutions

Cheese: Substitute feta with goat cheese or grated Parmesan for a different flavor profile.
Vegetables: Add diced bell peppers, mushrooms, or zucchini for extra veggies.
Protein: Include cooked crumbled sausage or diced chicken for added protein.
Herbs: Swap parsley with basil, dill, or oregano for a Mediterranean twist.

FAQs

Can I make this ahead of time?
Yes, this frittata can be made ahead and stored in the refrigerator for up to 3 days. Reheat in the oven or microwave before serving.

Can I use egg whites only?
You can substitute whole eggs with egg whites, but the texture may be less creamy. Use 10-12 egg whites for this recipe.

Serving Suggestions

Pair with a fresh green salad or roasted vegetables for a complete meal.
Serve alongside crusty bread or pita for added texture.
Top with a dollop of tzatziki or a drizzle of olive oil for extra flavor.

This Mediterranean frittata brings together fresh ingredients and bold flavors for a wholesome and satisfying dish. It’s perfect for meal prepping or a quick crowd-pleaser on busy mornings!