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Mediterranean Frittata

It’s a busy weeknight and you haven’t gotten to the grocery store all week. Sound familiar?! We’ve all been there! While the easiest thing may be to call for takeout, it certainly isn’t the healthiest choice. Enter the frittata – the busy parent’s answer to a fast meal that’s actually good for you too.

Frittatas are quick, healthy, affordable, and use up ingredients you already have on hand! Sound too good to be true? It’s not, we promise!

If you’ve never heard of a frittata before, it’s an Italian dish made with beaten eggs – much like a crustless quiche. Add in some of your favorite veggies and a little meat and cheese (if you so choose) and you’ve got a complete meal in one pan. The frittata’s lack of crust makes it lower in calories, fat, and carbohydrates than a quiche and, best of all, it makes it quicker to prepare.

To stay true to the frittata’s Italian heritage, this Mediterranean frittata features all of the flavors of the Mediterranean as well as the health benefits of the Mediterranean diet. The eggs provide a generous amount of protein which pairs nicely with the plentiful fiber in the vegetables to make a delicious and filling meal.

Spinach is an amazing superfood that is packed with vitamins and minerals including calcium, iron, vitamins A and C and because it’s low in calories and high in fiber. Spinach is an excellent addition to any healthy diet.

Of course, if you don’t have these exact ingredients on hand, feel free to use this as inspiration and get creative! If you’re looking to cut calories and fat further, replace some (or all) of the whole eggs with egg whites.

(Vegetarian, Gluten-Free, Plant-Based Diet, Ketogenic Diet, Paleo Diet, Mediterranean Diet, Trim Healthy Mama Diet)

Print Recipe
Quick Mediterranean Frittata
A quick, healthy, and affordable meal.
Mediterranean Frittata
Prep Time 10 minutes
Cook Time 20 minutes
Servings
people
Ingredients
Prep Time 10 minutes
Cook Time 20 minutes
Servings
people
Ingredients
Mediterranean Frittata
Instructions
  1. Preheat the oven to 400 degrees F.
  2. In a medium mixing bowl, whisk together the eggs, milk, salt, pepper, and oregano. Set aside.
  3. Place a large oven-proof or cast iron skillet over medium heat on the stovetop. Add the olive oil and allow it to heat until it begins to glisten, about 1 minute.
  4. Add the onion and garlic to the skillet and cook, stirring constantly, until the onions become translucent, about 3 minutes.
  5. Add the spinach and sun-dried tomatoes and cook, stirring constantly, until the spinach becomes wilted and darker in color, about 2 minutes. Don’t worry if the whole pan is filled with spinach when you first add it. It will become much smaller when cooked.
  6. Add the egg mixture and cheese and stir occasionally, scraping the bottom of the skillet to lift the cooked egg and allow the liquid eggs to reach the bottom. Cook for about 3 minutes.
  7. Transfer the skillet to the oven and cook until the eggs are completely set, about 10-15 minutes. Serve hot or at room temperature for breakfast, lunch, or dinner!

Mediterranean Frittata

Quick Mediterranean Frittata


Disclaimer: For informational and educational purposes only. These statements have not been evaluated by the Food and Drug Administration and are not intended to diagnose, treat, cure, or prevent any disease. If you have a health concern, a medical condition, are pregnant or breastfeeding, or are taking any medication please consult your healthcare provider.