High-Protein, Mediterranean Frittata

There’s something undeniably comforting about a cozy kitchen on a brisk evening, the kind of warmth that wraps around you like a soft blanket. Imagine the enticing aroma of a Mediterranean frittata filling the air, creamy, smoky, and rich with flavors, coming together in under 30 minutes. This dish not only delivers on taste, but it also brings the joy of family around the table, making weeknight dinners a delight rather than a chore.

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Let’s Make It Together

Getting a Mediterranean frittata onto your table is as simple as it is rewarding. Whisking eggs, stirring in vibrant veggies, and letting it bake into a fluffy delight will soon become a cherished ritual in your home. Gather your loved ones and enjoy the process as you prepare this comforting dish together.

Ingredients You’ll Need

• 8 eggs
• 1/4 cup full-fat Greek yogurt
• 1/2 teaspoon salt
• 1/2 teaspoon black pepper
• 1 tablespoon olive oil
• 2-3 green onions, chopped
• 1 cup baby spinach
• 1 garlic clove, minced
• 1/2 cup feta cheese, divided
• 4 tablespoons sun-dried tomatoes in oil, divided
• 1/4 cup chopped parsley

Step-by-Step Directions

1. Preheat your oven to 425°F, letting the warmth fill the kitchen.
2. In a large bowl, whisk together the eggs, Greek yogurt, salt, and pepper until well combined. Set your mixture aside, and breathe in that invigorating scent of fresh eggs.
3. Next, heat the olive oil in a large (10-inch) oven-safe pan or a trusty cast iron skillet over medium heat. Once it’s shimmering, add the chopped green onions. Sauté them for about 3-5 minutes until they’re tender and inviting.
4. Stir in the baby spinach and minced garlic, cooking until the spinach starts to wilt, which should take about 2-3 more minutes. The colors will be so vibrant that you can almost taste the freshness!
5. Pour the egg mixture over the cooked vegetables, ensuring it seeps into every nook. Sprinkle half of the crumbled feta cheese and half of the sun-dried tomatoes on top, letting the flavors mingle beautifully.
6. Carefully transfer your pan to the preheated oven and bake uncovered for about 10-12 minutes, until the center is set and the edges start to puff up like a warm hug.
7. Before serving, top the frittata with the remaining feta cheese, sun-dried tomatoes, and a sprinkle of fresh parsley. Slide it out of the oven and prepare for that delicious first slice—nothing beats that moment!

Nutritional Snapshot

• Serving Size: 1 slice
• Calories: 210
• Protein: 14g
• Carbs: 6g
• Fat: 15g
• Fiber: 1g

Packed with protein and fiber, this recipe keeps you full without feeling heavy, making it a perfect addition to your family dinners.

When to Enjoy It

Picture a cozy family dinner after a long day or a relaxed brunch with friends—the Mediterranean frittata shines in these moments. Serve it warm, perhaps alongside a crisp green salad and a side of crusty bread. A light glass of wine for an adult evening or some sparkling juice for the kids brings everyone together, creating an atmosphere filled with joy and laughter.

Keep It Fresh

To store leftovers, simply cover the frittata with plastic wrap or transfer it to an airtight container and refrigerate for up to 3 days. For meal prep, you can even cut individual slices and freeze them for later. To reheat, pop it in the microwave or the oven at a low temperature until warmed through, preserving that fluffy texture we all love.

Betty’s Secrets

• For an extra depth of flavor, try adding a pinch of smoked paprika when whisking the eggs.
• Feel free to use fresh herbs like basil or thyme to brighten up the dish; they add a fantastic aroma and taste.
• If you find that your frittata is browning too quickly in the oven, you can cover it lightly with foil for the first half of the baking time to get that perfect, fluffy finish.

Creative Twists

• Add roasted red peppers for a slightly sweeter flavor that complements the feta beautifully.
• In winter, consider using kale instead of spinach for a heartier texture.
• If you’re in the mood for something spicy, toss in some chopped jalapeños or red pepper flakes for that extra kick!

Your Questions Answered

What can I add to my Mediterranean frittata for more protein? Try incorporating cooked and crumbled sausage or shredded chicken to pack in the protein for a heartier meal.

Can I make the frittata ahead of time? Absolutely! You can prepare it the night before and simply reheat it when you’re ready to serve.

What vegetables can I substitute in a Mediterranean frittata? Feel free to swap in your favorite veggies like bell peppers, zucchini, or even asparagus for a delightful variation.

How do I know when my frittata is done? A frittata is done when it’s puffed up and the center is no longer jiggy. A toothpick inserted should come out clean!