Mediterranean Frittata Recipe – Affordable Food Ideas
When I think about Mediterranean frittata, a vision of vibrant colors and fresh flavors dances in my mind. This dish sings of sunny days, outdoor brunches, and the kind of gatherings that linger long into the afternoon. It's not just good on its own; it pairs beautifully with various sides!
I love serving it with a light arugula salad dressed in lemon vinaigrette. The peppery greens contrast nicely with the frittata's rich texture.
If you’re feeling a little adventurous, grilled vegetables add smoky undertones that elevate this dish to new heights. Pair it with crusty whole-grain bread, and you've got a delightful meal. So, let’s dive deeper.
Why This Mediterranean Frittata Recipe Is Great for You
A Mediterranean frittata holds a special place in my heart. It encapsulates the essence of a balanced diet, combining protein, healthy fats, and colorful veggies. If you’re juggling a busy life but still want to eat well, this frittata is a life-saver.
For anyone looking to eat healthier, it combines accessible ingredients with a delightful Mediterranean flair. Plus, it’s incredibly versatile. Whether it’s breakfast, lunch, or dinner, this dish steals the show.
I found my inspiration for this recipe after returning from a trip to Italy. With fresh ingredients and simple cooking techniques, I realized how accessible authentic Mediterranean flavors could be at home.
My Experience with the Ingredients
Let's chat about the ingredients. Each component plays a unique role, and I’ve had my fair share of experimenting with them. The extra virgin olive oil I use is a staple in my kitchen. It adds depth and flavor, transforming a simple dish into something special.
Green onions bring a mild, fresh taste, while garlic introduces a savory note. Then there’s the fresh baby spinach—I love its earthy flavor and vibrant green color.
Don’t even get me started on the flat-leaf parsley; it adds a refreshing burst of brightness.
When it’s time for the stars of the show, the eggs shine brilliantly in this dish. They provide structure and protein.
My secret ingredient for creaminess? The Greek yogurt. It's rich and tangy, making the frittata feel indulgent but still wholesome.
I sprinkle in sea salt and black pepper to season, enhancing all the flavors. We can't forget the crumbled feta. Its salty creaminess takes the frittata to a whole new level. And those sun-dried tomatoes?
Packed with intense, concentrated flavor, they add a sweet-tart punch. The dish finishes off with a splash of fresh lemon juice and a hint of red pepper flakes for a delicate heat.
Ingredients List
- 1 tablespoon extra virgin olive oil
- 2-3 green onions, finely chopped
- 1 garlic clove, finely minced
- 1 cup fresh baby spinach leaves
- ¼ cup freshly chopped flat-leaf parsley
- 8 large eggs
- ¼ cup thick full-fat Greek yogurt
- ½ teaspoon sea salt
- ½ teaspoon freshly ground black pepper
- ½ cup crumbled feta cheese, divided
- 4 tablespoons sun-dried tomatoes packed in oil, divided
- 1 tablespoon fresh lemon juice
- 1 teaspoon red pepper flakes
How to Make Mediterranean Frittata
Step 1: Preheat and Prepare
Let’s kick things off by preheating your oven to 350°F (175°C). This ensures a perfectly fluffy frittata. Grab a 9-inch oven-safe skillet; it's my go-to for this dish. You want it to be stainless steel or cast iron for even cooking. Add the olive oil and heat it over medium heat.
Step 2: Sauté the Veggies
Once the oil shimmers, toss in your finely chopped green onions and minced garlic. The smell is incredible! Sauté for about 1-2 minutes until they soften. Don’t let them brown, though. Then, add the fresh spinach and parsley, cooking until the spinach wilts down. This will take just a minute.
Step 3: Whisk the Eggs
While the vegetables are cooking, grab a large mixing bowl. Whisk together the eggs and Greek yogurt until blended.
This gives the frittata a creamy texture. Add sea salt, freshly ground black pepper, red pepper flakes, and fresh lemon juice into the mix. Whisk again to incorporate.
Step 4: Combine Everything
Now, pour the egg mixture over the sautéed veggies in the skillet, stirring gently to distribute the vegetables evenly. Sprinkle half of the crumbled feta and sun-dried tomatoes over the top. This is where the magic happens.
Step 5: Cook on the Stovetop
Cook the frittata on the stovetop for about 3-4 minutes until the edges begin to set. This allows the bottom to firm up nicely. Keep an eye on it; don’t walk away.
Step 6: Transfer to the Oven
Carefully transfer the skillet to the oven. Bake for about 15-20 minutes. You’ll know it’s done when the edges are golden brown, and the center is set. The smell wafting from the oven will have you drooling!
Step 7: Serve and Enjoy
Remove the frittata from the oven (make sure to use oven mitts!), and let it cool for a couple of minutes. Serve it warm or at room temperature, garnished with the remaining feta and sun-dried tomatoes.
Cut it into wedges, share, and impress your friends.
Recipe Notes
- Extra Virgin Olive Oil: A good quality olive oil will enhance the dish with its fruity taste. It’s essential for sautéing your vegetables.
- Green Onions: These mild onions add a fresh crunch. You can experiment with other types, but green onions keep it light.
- Garlic: Fresh minced garlic brings warmth and depth. Don’t skip this step; the aroma will lure everyone to the kitchen.
- Baby Spinach: Tender and packed with nutrients, spinach wilts perfectly in the pan. It’s an easy way to sneak in some greens.
- Flat-leaf Parsley: This herb not only brightens flavors but also adds a pop of color. Fresh herbs are a must for Mediterranean dishes.
- Eggs: They provide protein and structure. Make sure they are at room temperature for a fluffier frittata.
- Greek Yogurt: This addition makes the frittata creamy without adding too much fat. It’s a great trick I learned during my travels.
- Feta Cheese: The tangy feta wonderfully complements other flavors. It’s tasty and adds a lovely texture.
- Sun-dried Tomatoes: These tangy, sweet additions contribute a strong flavor punch. Use good quality, packed in oil for the best results.
- Lemon Juice: A touch of acidity from the lemon brightens the entire dish. Fresh lemon juice is always best.
- Red Pepper Flakes: This is where you can adjust the heat level to your liking! Just a pinch goes a long way.
Recipe Variations
This frittata is versatile. You can swap in whatever you have on hand. Don’t like spinach? Try kale or Swiss chard. Want a bit of sweetness? Diced bell peppers work wonders. Love mushrooms?
Throw them in. You can even experiment with different cheeses; goat cheese or cheddar can offer new flavors.
Conclusion
Embracing the flavors of the Mediterranean with this frittata brings joy to my kitchen. It’s an easy, healthy recipe that fits seamlessly into my busy schedule.
The vibrant colors and fresh tastes make it a delight to serve at any meal. Whether you enjoy it warm or cold, for breakfast or lunch, this dish is sure to impress. So gather your ingredients and get ready to savor every bite.
I can’t wait for you to try it! It’s a staple in my home, and I hope it becomes one in yours too. Enjoy the journey of cooking, and remember, it's about sharing and creating memories as much as it is about the food.
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When I think about Mediterranean frittata, a vision of vibrant colors and fresh flavors dances in my mind. This dish sings of sunny days, outdoor brunches, and the kind of gatherings that linger long into the afternoon. It's not just good on its own; it pairs beautifully with various sides!
I love serving it with a light arugula salad dressed in lemon vinaigrette. The peppery greens contrast nicely with the frittata's rich texture.
If you’re feeling a little adventurous, grilled vegetables add smoky undertones that elevate this dish to new heights. Pair it with crusty whole-grain bread, and you've got a delightful meal. So, let’s dive deeper.
- 1 tablespoon extra virgin olive oil
- 2-3 green onions, finely chopped
- 1 garlic clove, finely minced
- 1 cup fresh baby spinach leaves
- 1/4 cup freshly chopped flat-leaf parsley
- 8 large eggs
- 1/4 cup thick full-fat Greek yogurt
- 1/2 teaspoon sea salt
- 1/2 teaspoon freshly ground black pepper
- 1/2 cup crumbled feta cheese, divided
- 4 tablespoons sun-dried tomatoes packed in oil, divided
- 1 tablespoon fresh lemon juice
- 1 teaspoon red pepper flakes
- Let’s kick things off by preheating your oven to 350°F (175°C). This ensures a perfectly fluffy frittata. Grab a 9-inch oven-safe skillet; it's my go-to for this dish. You want it to be stainless steel or cast iron for even cooking. Add the olive oil and heat it over medium heat.
- Once the oil shimmers, toss in your finely chopped green onions and minced garlic. The smell is incredible! Sauté for about 1-2 minutes until they soften. Don’t let them brown, though. Then, add the fresh spinach and parsley, cooking until the spinach wilts down. This will take just a minute.
While the vegetables are cooking, grab a large mixing bowl. Whisk together the eggs and Greek yogurt until blended.
This gives the frittata a creamy texture. Add sea salt, freshly ground black pepper, red pepper flakes, and fresh lemon juice into the mix. Whisk again to incorporate.
- Now, pour the egg mixture over the sautéed veggies in the skillet, stirring gently to distribute the vegetables evenly. Sprinkle half of the crumbled feta and sun-dried tomatoes over the top. This is where the magic happens.
- Cook the frittata on the stovetop for about 3-4 minutes until the edges begin to set. This allows the bottom to firm up nicely. Keep an eye on it; don’t walk away.
- Carefully transfer the skillet to the oven. Bake for about 15-20 minutes. You’ll know it’s done when the edges are golden brown, and the center is set. The smell wafting from the oven will have you drooling!
Remove the frittata from the oven (make sure to use oven mitts!), and let it cool for a couple of minutes. Serve it warm or at room temperature, garnished with the remaining feta and sun-dried tomatoes.
Cut it into wedges, share, and impress your friends.
- Extra Virgin Olive Oil: A good quality olive oil will enhance the dish with its fruity taste. It’s essential for sautéing your vegetables.
- Green Onions: These mild onions add a fresh crunch. You can experiment with other types, but green onions keep it light.
- Garlic: Fresh minced garlic brings warmth and depth. Don’t skip this step; the aroma will lure everyone to the kitchen.
- Baby Spinach: Tender and packed with nutrients, spinach wilts perfectly in the pan. It’s an easy way to sneak in some greens.
- Flat-leaf Parsley: This herb not only brightens flavors but also adds a pop of color. Fresh herbs are a must for Mediterranean dishes.
- Eggs: They provide protein and structure. Make sure they are at room temperature for a fluffier frittata.
- Greek Yogurt: This addition makes the frittata creamy without adding too much fat. It’s a great trick I learned during my travels.
- Feta Cheese: The tangy feta wonderfully complements other flavors. It’s tasty and adds a lovely texture.
- Sun-dried Tomatoes: These tangy, sweet additions contribute a strong flavor punch. Use good quality, packed in oil for the best results.
- Lemon Juice: A touch of acidity from the lemon brightens the entire dish. Fresh lemon juice is always best.
- Red Pepper Flakes: This is where you can adjust the heat level to your liking! Just a pinch goes a long way.
Hi Everyone! I’m April Cherry, a registered dietitian and the creator of Affordable Food Ideas. Growing up near Waltham, MA, I learned that flavorful, wholesome meals don’t need to be expensive, and that lesson has shaped my approach to cooking and nutrition. Through my blog, I share budget-friendly recipes and tips to help others eat well without breaking the bank, while still enjoying delicious, nutritious meals.