Mediterranean Veggie Frittata Recipe: 20-Minute Oven-Baked Breakfast (Low-Carb!)

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Are you tired of the same boring breakfast routine? Let me introduce you to a game-changer: the Mediterranean Vegetable Frittata. This colorful, protein-packed dish combines fresh vegetables with creamy feta cheese and fluffy eggs to create a breakfast masterpiece that’s as nutritious as it is delicious.

What makes this frittata recipe special is its incredible versatility. Serve it warm for breakfast, pack it cold for lunch, or slice it up for a light dinner. It’s one of those magical egg dishes for dinner that works any time of day. Plus, it’s naturally low-carb and gluten-free, making it perfect for various dietary preferences.

The Mediterranean twist elevates this beyond your typical veggie frittata. Fresh herbs, quality extra virgin olive oil, and tangy feta cheese transport your taste buds straight to the sunny Mediterranean coast. And the best part? This oven baked frittata recipe comes together in just 30 minutes with minimal hands-on time.

Table of Contents

Why You’ll Love This Mediterranean Frittata

Before we dive into the recipe, let me share why this frittata deserves a permanent spot in your cooking rotation:

• Quick and easy: Ready in 30 minutes with simple ingredients
• Meal prep friendly: Makes excellent leftovers for 3-4 days
• Nutrient-dense: Packed with vegetables and high-quality protein
• Budget-friendly: Uses affordable, everyday ingredients
• Crowd-pleaser: Perfect for brunch gatherings or family meals
• Customizable: Easily adapt with your favorite vegetables
• Low-carb option: Unlike potato frittata varieties, this keeps carbs in check

Essential Kitchen Equipment

To make this perfect frittata, you’ll need a few key tools. I’ve linked my favorite equipment below to help you get started:

• Oven – Essential for finishing the frittata to perfection
• Cast iron or oven-safe frying pan (10-inch) – Critical for stovetop-to-oven cooking
• Mixing bowls – For combining ingredients
• Baking sheets – For roasting vegetables
• Chef’s knife – For chopping vegetables
• Cutting board – Essential prep surface
• Measuring cups and spoons – For accurate measurements

Ingredients You’ll Need

Fresh Vegetables

Ingredient	Amount	Notes
Red bell pepper	1 small	Cored and chopped
Zucchini	1 small	Small diced
Green onions	2 stalks	White and light green parts
Broccoli florets	4 ounces	Cut into small pieces

Egg Mixture

Ingredient	Amount	Notes
Large eggs	7	Room temperature works best
Whole milk	¼ cup	Can substitute with half-and-half
Baking powder	¼ teaspoon	Optional, adds fluffiness
Feta cheese	⅓ cup	Crumbled, plus more for topping
Fresh parsley	⅓ cup	Finely chopped
Fresh thyme	1 teaspoon	Essential Mediterranean flavor

Pantry Staples

• Extra virgin olive oil (3 tablespoons)
• Kosher salt
• Black pepper

Step-by-Step Instructions

Prepare Your Vegetables

Start by preheating your oven to 450°F and positioning a rack in the middle. Place a rimmed baking sheet in the oven to heat up this trick helps achieve beautifully roasted vegetables with slight charring.

While the oven heats, use your chef’s knife and cutting board to prepare your vegetables. Chop the red bell pepper, dice the zucchini into small cubes, roughly chop the green onions, and cut the broccoli into bite-sized florets.

In a mixing bowl, toss all the chopped vegetables with a generous pinch of kosher salt and black pepper. Drizzle 2-3 tablespoons of extra virgin olive oil over the vegetables and toss until everything is evenly coated. The oil helps the vegetables caramelize beautifully in the oven.

Roast the Vegetables

Carefully remove the hot baking sheet from the oven using oven mitts. Spread your seasoned vegetables in a single layer across the heated pan. This technique creates an immediate sizzle that jump-starts the caramelization process.

Return the pan to the oven and roast for 15 minutes. You want the vegetables to become tender with slightly charred edges this adds incredible depth of flavor to your frittata. While the vegetables roast, reduce the oven temperature to 400°F.

Prepare the Egg Mixture

In your mixing bowl, crack the seven eggs and whisk them together until well combined. Add the baking powder (if using it makes the frittata extra fluffy), milk, crumbled feta cheese, chopped parsley, and fresh thyme. Season with another pinch of salt and pepper.

Whisk everything together until the mixture is smooth and the ingredients are evenly distributed. When your roasted vegetables are ready, gently fold them into the egg mixture.

Cook the Frittata

Heat your 10-inch cast iron or oven-safe frying pan over medium-high heat with a light coating of olive oil. Let the oil heat until it shimmers this ensures the eggs won’t stick.

Pour the egg and vegetable mixture into the hot pan. Let it cook undisturbed for 2-3 minutes. You’ll notice the edges beginning to set while the center remains liquid. This initial stovetop cooking creates a golden bottom crust.

Transfer the pan to your preheated 400°F oven. Bake for 8-10 minutes, checking at the 8-minute mark. The frittata is done when the center is firm to the touch and no longer jiggly or runny.

Serve and Enjoy

Remove the frittata from the oven and let it rest for 2-3 minutes. This brief resting period allows it to set completely and makes slicing easier. Top with additional crumbled feta cheese and a generous sprinkle of fresh parsley.

Slice into wedges and serve immediately while warm, or let it cool to room temperature for a delicious cold option.

Pro Tips for Perfect Frittata Every Time

Temperature matters: Let your eggs come to room temperature before mixing. Cold eggs straight from the refrigerator can create a dense texture.

Don’t overcook: Remove the frittata when the center is just set. Residual heat will continue cooking it slightly after you remove it from the oven.

Use quality olive oil: Since olive oil is a key flavor component, invest in good extra virgin olive oil. It makes a noticeable difference in taste.

Pre-roast your vegetables: This crucial step removes excess moisture and concentrates flavors. Skipping this results in a watery, less flavorful frittata.

Choose the right pan: A well-seasoned cast iron pan works beautifully and can go from stovetop to oven seamlessly. Make sure your pan is oven-safe.

Storage and Meal Prep Tips

This Mediterranean frittata stores exceptionally well, making it perfect for meal prep. Let it cool completely, then cover tightly with plastic wrap or transfer to an airtight container. It keeps in the refrigerator for 3-4 days.

To reheat, simply microwave individual slices for 45-60 seconds, or warm in a 350°F oven for about 10 minutes. The frittata also tastes delicious cold or at room temperature, making it ideal for packed lunches.

For longer storage, you can freeze individual portions wrapped tightly in plastic wrap and placed in a freezer bag for up to 2 months. Thaw overnight in the refrigerator before reheating.

Creative Variations to Try

Bacon lovers: Add crispy bacon bits for a bacon frittata twist while keeping the Mediterranean vegetables.

Potato addition: Include diced roasted potatoes for a heartier potato frittata version.

Vegan adaptation: Replace eggs with chickpea flour batter and nutritional yeast for a vegan frittata alternative.

Mini portions: Use a muffin tin to create mini frittata recipes perfect for grab-and-go breakfasts.

Keto-friendly: This recipe is already low-carb, but for strict keto frittata recipes, increase the cheese and add avocado on top.

Spicy kick: Add red pepper flakes or diced jalapeños to the vegetable mix.

Different cheeses: Swap feta for goat cheese, Parmesan, or Gruyère for different flavor profiles.

Frequently Asked Questions

Can I make this frittata ahead of time?
Absolutely! This is one of the best frittata recipes breakfast for meal prep. Make it up to 2 days ahead and store covered in the refrigerator. Reheat gently or serve cold.

What’s the difference between a frittata and an omelet?
A frittata is thicker, cooked slowly, and finished in the oven. Omelets are thin, cooked quickly on the stovetop, and folded. This oven baked frittata technique creates a custard-like texture throughout.

Can I use egg whites only?
Yes! For egg white frittata recipes, use 10-12 egg whites instead of whole eggs. The texture will be slightly lighter and less rich.

Do I need to flip the frittata?
No flipping required! That’s what makes this one of the easiest frittata recipes breakfast. The stovetop-to-oven method cooks it perfectly from top and bottom.

Can I skip roasting the vegetables?
I don’t recommend it. Roasting removes excess moisture that would otherwise make your frittata watery. It also develops deeper, more complex flavors.

What size pan should I use?
A 10-inch oven-safe pan is ideal. Smaller pans will make the frittata too thick; larger pans will make it too thin.

Is this recipe gluten-free?
Yes! This veggie frittata is naturally gluten-free, making it suitable for those with gluten sensitivities.

How do I know when it’s done?
The center should be firm when gently pressed and no longer jiggly. A knife inserted in the center should come out clean without liquid egg.

Nutritional Benefits

This Mediterranean vegetable frittata isn’t just delicious it’s nutritious too. Each serving provides high-quality protein from eggs, vitamins and minerals from the colorful vegetables, and healthy fats from olive oil.

The eggs offer all nine essential amino acids, making this a complete protein source. Bell peppers provide vitamin C, zucchini adds fiber, and broccoli delivers cancer-fighting compounds. The feta cheese contributes calcium and adds probiotic benefits.

Unlike heavier egg dishes for dinner that might include cream or excessive cheese, this recipe keeps things light while still feeling indulgent.

Why This Beats Other Frittata Recipes

After testing countless frittata recipes breakfast options, this Mediterranean version stands out for several reasons. The pre-roasted vegetables eliminate the soggy texture common in many veggie frittata recipes. The combination of fresh herbs and feta creates authentic Mediterranean flavors that surpass basic bacon frittata or potato frittata versions.

The oven baked frittata recipes technique ensures even cooking throughout without the need for constant monitoring or flipping. Whether you’re comparing this to mini frittata recipes, keto frittata recipes, or even vegan frittata alternatives, this version delivers superior texture and flavor.

Final Thoughts

This Mediterranean Vegetable Frittata proves that healthy eating doesn’t mean sacrificing flavor. It’s one of those rare recipes that checks every box: quick, nutritious, delicious, and versatile. Whether you’re feeding a crowd at brunch, meal-prepping for the week, or looking for easy egg dishes for dinner, this frittata delivers every time.

The combination of roasted vegetables, creamy feta, and fresh herbs creates a dish that feels special enough for company yet simple enough for everyday cooking. Make it once, and I guarantee it’ll become part of your regular rotation.

Ready to transform your breakfast game? Grab your mixing bowls, oven-safe pan, and fresh vegetables, and let’s get cooking!

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