🌿 Mediterranean Vegetable Frittata with Broccoli and Cauliflower

📝 Description

This Mediterranean Vegetable Frittata is a light, protein-rich dish packed with colorful vegetables and vibrant flavors. Broccoli and cauliflower add heartiness, while cherry tomatoes, spinach, herbs, and feta cheese bring classic Mediterranean notes. Great for breakfast, lunch, or a simple dinner, this frittata is naturally gluten-free and full of nutrients.

🍳 Full Recipe

Ingredients (Serves 4)

• 8 large eggs

• 1/4 cup milk (or dairy-free milk)

• 1 cup broccoli florets, small chopped

• 1 cup cauliflower florets, small chopped

• 1 small red onion, thinly sliced

• 1 cup cherry tomatoes, halved

• 1 cup fresh spinach, roughly chopped

• 1/2 cup feta cheese, crumbled (optional)

• 2 cloves garlic, minced

• 2 tbsp olive oil

• 1 tsp dried oregano

• 1/2 tsp paprika

• Salt & black pepper, to taste

• Fresh basil or parsley, for garnish

🔪 Instructions

1. Preheat & Prep

Preheat oven to 375°F (190°C).

2. Sauté the Vegetables

1. Heat olive oil in an oven-safe skillet over medium heat.

2. Add onions and cook 2–3 minutes.

3. Add broccoli and cauliflower; cook 4–5 minutes until slightly softened.

4. Add garlic, spinach, and cherry tomatoes; cook 1–2 minutes more.

3. Whisk the Eggs

In a bowl, whisk together:

• eggs

• milk

• oregano

• paprika

• salt & pepper

Stir in half of the feta (if using).

4. Combine & Cook

1. Pour the egg mixture over the vegetables in the skillet.

2. Stir lightly to distribute ingredients.

3. Cook on the stovetop 2–3 minutes until edges begin to set.

5. Bake

Transfer skillet to the oven and bake 12–15 minutes or until the frittata is firm in the center.

6. Serve

Sprinkle remaining feta and fresh herbs on top. Slice and serve warm.

🍽️ Serving Size

• Serves: 4

• Serving Size: 1 slice (¼ of the frittata)

🔢 Estimated Nutritional Info (per serving)

(Values approximate; will vary based on ingredients)

• Calories: 210–250

• Protein: 14–16g

• Carbohydrates: 8–10g

• Fiber: 2–3g

• Fat: 14–17g

• Saturated Fat: 4–5g

• Sugar: 3–4g

💚 Health Benefits

✔ High in Protein

Eggs supply essential amino acids for muscle maintenance.

✔ Rich in Vitamins & Antioxidants

Broccoli, cauliflower & tomatoes provide vitamin C, folate, and carotenoids.

✔ Supports Gut Health

Cauliflower and broccoli are high in fiber and prebiotics.

✔ Mediterranean Diet Friendly

Olive oil, vegetables, and herbs support anti-inflammatory eating patterns.

✔ Low-Carb & Gluten-Free

Great for keto-friendly or low-carb meal plans.

📝 Recipe Notes

• A cast-iron skillet works best for even cooking.

• Avoid overmixing once ingredients are in the pan—this keeps the frittata fluffy.

• You can serve this hot, warm, or even cold (great for meal prep).

⭐ Tips for the Best Frittata

• Beat the eggs well to incorporate air for a lighter texture.

• Don’t overcook—remove from the oven when just set to keep it tender.

• Use small-cut vegetables so they cook evenly.

• Customize with olives, artichokes, roasted peppers, or goat cheese.

• Make it dairy-free by omitting cheese and using plant milk.

❓ Frequently Asked Questions

Q1: Can I make this frittata ahead of time?

Yes! It stores well in the fridge for 3–4 days and reheats beautifully.

Q2: Can I freeze it?

Absolutely. Slice and freeze individually for up to 2 months. Thaw and reheat gently.

Q3: Do I have to use feta cheese?

No—use mozzarella, goat cheese, parmesan, or leave the cheese out entirely.

Q4: Can I make this without an oven-safe skillet?

Yes. Cook the veggies in any pan, then transfer everything to a baking dish and bake.

Q5: What can I serve this with?

Fresh salad, roasted potatoes, crusty bread, or hummus make great sides.