Cooking With Ayeh

menu icon
go to homepage
  • Recipes
  • Easy Dinners
  • About
  • Contact
  • Subscribe
subscribe
search icon
Homepage link
  • Recipes
  • Easy Dinners
  • About
  • Contact
  • Subscribe
×
Home » Recipes » Mains

Mediterranean Frittata

Ayeh author bio picture
BY Ayeh Manfre · UPDATED: Mar 8, 25 · PUBLISHED: Jan 24, 21 · 12 Comments
JUMP TO RECIPE

My Mediterranean Frittata recipe is healthy and packed full of veggies & protein. It's easy to make and perfect for brunch, lunch, or dinner.

I get so many requests to share healthy meal prep ideas and I love making dishes where I can have leftovers for lunch over a few days. My Mediterranean Frittata is the perfect example as it’s quite healthy being packed full of veggies & protein. It’s also super easy to make and will keep in the fridge for up to 4-5 days making it great for meal prep, well that’s if it lasts that long!

You can enjoy it for breakfast or lunch and can be made in less than 30 minutes with 8 servings included in this recipe!

Table of Contents
  • What is Frittata?
  • Ingredients to Make Mediterranean Frittata
  • Important Tips
  • More Egg Recipes
  • More Breakfast Recipes
  • Recipe
  • Comments

What is Frittata?

Frittata is an egg dish in between a quiche and an omelette. The main differences are that a Frittata doesn't have any pastry or crust that you typically find with a quiche.

Its also slow-cooked on a lower heat compared to an omelette which is cooked much faster on high heat.

It's a great way to sneak in vegetables and it's versatile as it can be eaten as breakfast or as a main meal.

Ingredients to Make Mediterranean Frittata

  • Eggs, I always prefer to choose large free-range eggs
  • Kalamata Olives bring a beautiful saltiness which means you don't have to add any salt
  • Spinach, I have used baby spinach in this recipe, you can also use English spinach
  • Cherry tomatoes bring a lovely sweetness and burst of flavour
  • Feta Cheese brings a nice creamy and subtle saltiness. I have used Persian feta as it's much softer, you can use your preferred feta cheese.
  • Red Onion, I always love using red onion for its sweetness and subtle onion taste
  • Oregano, I love adding oregano as my preferred herb as it goes so well with Mediterranean flavours

Important Tips

  • Always preheat the oven, this will reduce your cooking time 
  • Make sure to have the eggs mixed first and all the prep done before you start cooking
  • Don’t cut the tomatoes too small as they can become mushy when cooked. If you have very small cherry tomatoes, you can leave them whole
  • When sautéing the vegetables, only cook them lightly as they will continue cooking in the oven so you don’t want them overcooked
  • Ensure to mix the cooked vegetables into the egg mixture quickly as they can scramble and start cooking from the heat of the vegetables 
  • Check that the frittata is cooked by sticking a toothpick into the centre once removed from the oven. It should come out clean. If your oven strength isn’t very strong, you may need to cook for the full term of 25 minutes.
  • Make sure to let the frittata cool down for at least 10 minutes inside the oven dish so that it sets. The eggs will continue to cook at this time
  • I like to slice all pieces evenly once cooked and store them in a glass air tight container. That way it’s ready to pick up and eat each day without any time or hassle
  • It will keep in the fridge up to 4-5 days 

More Egg Recipes

  • Cilbir Turkish Eggs
  • Eggs in Purgatory
  • Persian Omelette
  • Pesto Eggs
  • Breakfast Bagel

More Breakfast Recipes

  • Overnight Oats
  • Healthy French Toast
  • Baked Oats
  • Overnight Weetabix

I love seeing your creations and remakes, so be sure to rate the recipe, comment and share your Mediterranean Frittata photo on Instagram so I can share the love!

Recipe

Mediterranean Frittata

Mediterranean Frittata

4.34 from 36 votes
Author: Ayeh Manfre
Course: Main Course
Cuisine: Mediterranean
Servings: 8
Print
Prep Time5 minutes mins
Cook Time22 minutes mins
Total Time27 minutes mins

Video

YouTube video player

Ingredients 

  • 10 free-range eggs
  • 150 g baby or English spinach
  • 200 g cherry tomatoes
  • 1 small red onion
  • 60 g kalamata olives
  • 60 g feta cheese
  • 1 tablespoon extra virgin olive oil
  • 1 teaspoon dried oregano
  • Olive oil spray

Instructions

  • Preheat oven to 220°C/425°F and spray an oven dish with olive oil, making sure to spray the sides and edges.
  • Prepare vegetables by slicing cherry tomatoes in halves, red onion into small cubes, olives in halves, and roughly chop the spinach
  • Crack all the eggs into a large bowl and whisk until well combined.
  • Add the olives and crumble in ¾ of the feta cheese.
  • On medium heat, sauté the onion in a pan with olive oil.
  • Once translucent, add cherry tomatoes and season with oregano. Once they have a nice sear, add the spinach and cook together for 1 minute.
  • Remove from the heat and add to the bowl with the remaining ingredients
  • With a spoon, mix together quickly so the eggs don’t scramble and start to cook.
  • Pour mixture into the greased oven dish ensuring its level and evenly spread.
  • Crumble over the remaining feta cheese then place in the oven to cook for 22-25 minutes. Check that it is cooked all the way through by sticking a toothpick in to make sure it comes out clean.
  • Remove from the oven and allow it to cool down and set for at least 10 minutes. Once rested, slice and enjoy for brunch, lunch or any time of the day!
⭐️ Final Step! Would love if you left a rating and comment to let me know how it went. Your feedback helps inspire others and means alot ❤️
Keywords: italian, meal prep, quick

More Mains

  • Pesto pasta served in a bowl
    Pesto Pasta
  • Mediterranean Bowl with red pepper hummus, roasted chickpeas, salad, feta and quinoa
    Mediterranean Bowl
  • Dumpling bake with chopsticks picking up a dumpling in a bowl with rice
    Dumpling Bake (Viral One Pan Dumplings)
  • Tuna melt sandwich with melted cheese and tomato
    Tuna Melt

Comments

    4.34 from 36 votes (32 ratings without comment)

    Leave a Comment & Rating! Cancel reply

    Your email address will not be published. Required fields are marked *

    Rate this recipe!




  1. Rebecca says

    April 05, 2021 at 4:55 pm

    5 stars
    This is just dreamy and so easy to make!

    Reply
    • Ayeh says

      April 07, 2021 at 5:39 pm

      So glad you like it Rebecca 🙂 xx

      Reply
  2. Kostantina says

    June 06, 2021 at 1:12 pm

    5 stars
    Easy to make and delicious to eat ! I added mushrooms aswell ... Will make again !

    Reply
    • Ayeh says

      June 07, 2021 at 1:51 pm

      The sound of adding mushrooms sounds amazing! So happy you love this recipe dear xx

      Reply
      • Alice says

        June 23, 2021 at 1:55 am

        Love this! I made it Sunday night for the week and between my daughter and me, it’s almost gone! Love your content Ayeh!

        Reply
        • Ayeh says

          June 24, 2021 at 7:29 pm

          Lovely to hear Alice! Hehe it never lasts in my house too x

          Reply
  3. Laly says

    October 29, 2021 at 10:31 pm

    Hello! Have you tried it with egg whites?

    Reply
    • Ayeh says

      November 29, 2021 at 7:18 pm

      I havnt lovely , but it's worth a try. I would recommend more seasoning to hive it more flavour if you do this x

      Reply
  4. Meg says

    February 13, 2022 at 4:26 am

    5 stars
    Delicious! I ended up using some leftover diced tomatoes I had and threw some pepperoncini in as well. Really liked the oregano and olives.

    Reply
    • Ayeh says

      February 13, 2022 at 10:39 am

      Oh perfect yum!!

      Reply
  5. Rebecca says

    December 13, 2024 at 12:07 am

    5 stars
    My husband and I both enjoyed this recipe. It’s delicious! I did increase the feta as I had some I needed to use. Will make again. Thank you for sharing. Do you think it could be frozen and reheated?

    Reply
    • Ayeh Manfre says

      December 15, 2024 at 8:03 pm

      Sounds great! Yes you sure can 🙂

      Reply
Ayeh about me picture

Hi, I'm Ayeh!

Hey everyone! I love creating easy everyday recipes with a healthy twist that anyone can make. I will show you that you can eat delicious food, using wholesome ingredients that make you feel good from the inside out!

About Me →

Popular

  • Rice paper dumplings topped with shallots and sesame seeds
    Rice Paper Dumplings
  • Fried Oyster Mushrooms Vegan Fried Chicken with piece cut open and dipping sauces
    Fried Oyster Mushrooms (Vegan Fried Chicken)
  • Easy no knead focaccia topped with rosemary and salt on an oven tray
    No Knead Focaccia
  • Kani Salad in a bowl topped with avocado, sesame seeds and panko bread crumbs
    Kani Salad

Footer

  • Contact
  • Privacy
  • Terms

Copyright © 2025 Cooking With Ayeh

Rate This Recipe

Your vote:




A rating is required
A name is required
An email is required

Recipe Ratings without Comment

Something went wrong. Please try again.

​

10 Summer Salads

FREE eBook

​

    I'd like to receive more recipes from Cooking with Ayeh