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HEALTHY DIETSMediterranean Diet Recipes

Mediterranean Vegetable Frittata

25 minutes Cook
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Exploring Mediterranean Delights: The Savory Symphony of a Vegetable Frittata

Introduction: Embark on a culinary journey to the sun-soaked Mediterranean coasts with a dish that encapsulates the essence of its flavors – the Mediterranean Vegetable Frittata. This delightful creation brings together a melody of fresh vegetables, aromatic herbs, and wholesome eggs, resulting in a harmonious ensemble of textures and tastes. The frittata, a cherished Italian classic, finds itself infused with the vibrancy of Mediterranean cuisine, a fusion that pays homage to both tradition and innovation.

Historical Context: The frittata, a close relative of the French omelette and Spanish tortilla, traces its origins back to ancient Roman times. Originally a humble dish prepared by rural communities using leftover ingredients, the frittata has evolved into a canvas for creativity, allowing chefs to showcase regional flavors and seasonal produce. As we delve into the Mediterranean Vegetable Frittata, we celebrate this timeless dish’s evolution through the lens of Mediterranean ingredients.

Preparation: Mediterranean Vegetable Frittata

Sautéing the Vegetables:

  • Heat the olive oil in a 10-inch oven-safe non-stick skillet over medium heat.
  • Add the diced red bell pepper, zucchini, eggplant, and red onion to the skillet. Sauté the vegetables for about 5-6 minutes until they are tender and slightly golden.

Seasoning the Vegetables:

  • Sprinkle the dried oregano over the sautéed vegetables and give them a gentle stir, allowing the aroma to infuse.

Pouring the Egg Mixture:

  • Pour the egg and milk mixture into the skillet, ensuring that it covers the sautéed vegetables evenly.

Creating the Flavor Medley:

  • Sprinkle the diced Kalamata olives, crumbled feta cheese, chopped fresh basil, and chopped fresh parsley over the egg mixture. These ingredients will create a symphony of flavors that resonates with the Mediterranean spirit.

On the Stovetop:

  • Let the frittata cook on the stovetop over medium heat for 4-5 minutes, or until the edges start to set.

Transferring to the Oven:

  • Transfer the skillet to the preheated oven and let the frittata bake for about 15-18 minutes, or until the center is fully set and slightly puffed.

Finishing Touches:

  • Once cooked, remove the skillet from the oven and allow the frittata to cool slightly before slicing.


  • Carefully slide the frittata onto a serving plate. Garnish with additional chopped herbs if desired.

Conclusion: The Mediterranean Vegetable Frittata is a celebration of simplicity and complexity, a reflection of the Mediterranean’s diverse culinary tapestry. As you slice into this masterpiece, the colors, textures, and aromas will transport you to azure waters and sun-kissed shores. This recipe allows you to savor the harmonious marriage of vegetables, herbs, and eggs – a taste of the Mediterranean that can be enjoyed for breakfast, brunch, or any occasion that calls for a taste of Mediterranean splendor.


prep time
15 minutes
cooking time
25 minutes
total time
40 minutes


  • Large mixing bowl

  • Whisk

  • 10-inch oven-safe non-stick skillet

  • Wooden spoon

  • Chef's knife

  • Cutting board


  • 8 large eggs

  • 1/4 cup milk

  • 1/2 cup diced red bell pepper

  • 1/2 cup diced zucchini

  • 1/2 cup diced eggplant

  • 1/4 cup diced red onion

  • 1/4 cup diced Kalamata olives

  • 1/4 cup crumbled feta cheese

  • 2 tablespoons chopped fresh basil

  • 2 tablespoons chopped fresh parsley

  • 1 teaspoon dried oregano

  • Salt and pepper, to taste

  • 2 tablespoons olive oil


Sauté vegetables with oil.
Season with oregano.
Pour egg mixture over.
Bake in oven until set.
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