The Mediterranean Frittata is a delicious way to bring a burst of sunshine to your table. Loaded with fresh greens and protein, this vibrant and hearty dish is ideal for a wholesome family brunch, a quick weeknight dinner or a healthy lunch on the go—all made effortlessly in one pan.
🕒 TIME
Prep time: 10 min
Cook time: 20 min
Total: 30 min
👨👩👧👦 Servings: 4
🛒 INGREDIENTS
- 6 large eggs
- 1 cup Brussels sprouts, thinly sliced
- 1 cup broccoli florets, lightly steamed or blanched
- ¾ cup green beans, trimmed and cut into small pieces
- ½ red bell pepper, cut into thin strips
- 2 tbsp olive oil
- 2 tbsp fresh parsley, finely chopped (plus extra for garnish)
- Salt and freshly ground black pepper, to taste
- (Optional) a sprinkle of feta or grated cheese for extra flavor
👩🍳 PREPARATION
- Prep the vegetables: Gently steam or blanch the broccoli, Brussels sprouts and green beans for 2–3 minutes until they are tender but still crisp. Drain them and set aside.
- Sauté the base: Heat the olive oil in a medium oven-safe skillet over medium heat. Add the red bell pepper strips and sauté for 3 minutes until slightly softened. Add the blanched Brussels sprouts, broccoli and green beans and cook for another 2–3 minutes, seasoning with a little salt and pepper.
- Whisk the eggs: In a separate bowl, whisk the eggs with the chopped parsley, salt, and pepper. If you are using cheese, you can stir half of it into the egg mixture now.
- Combine and cook: Pour the egg mixture evenly over the vegetables in the skillet. Cook on low heat for 5–6 minutes, allowing the edges to set.
- Finish in the oven: Transfer the skillet to a preheated oven at 375°F (190°C) and bake for 8–10 minutes, or until the center is firm and lightly golden.
- Garnish and serve: Let it cool for a minute, then sprinkle with extra fresh parsley. Slice into wedges and enjoy!
💡 Vitalicious Tip:
Don’t have an oven-safe skillet? No problem! Cook the frittata on the stovetop over very low heat, covered with a lid, until the top is almost set. Then, slide it under the broiler for a minute or two to finish the top.
💚 NUTRITIONAL BENEFITS
- Protein-Packed: Eggs provide high-quality protein, which is essential for building strong muscles and keeping you and your family feeling full and satisfied.
- Full of Greens: Loaded with broccoli, Brussels sprouts, and green beans, this frittata is rich in fiber, vitamins, and minerals that support overall wellness.
- Energy Boosting: This balanced combination of protein and nutrient-dense vegetables provides steady energy without the crash, making it a perfect start to the day.
🌸 VARIATION / OPTION
For a touch more Mediterranean flavor, add a handful of chopped sun-dried tomatoes or a few pitted Kalamata olives to the vegetable mixture before adding the eggs.
🌞 SERVING SUGGESTION
Serve a warm wedge of this beautiful, colorful frittata with a simple side salad of fresh greens and a light vinaigrette. It’s a perfect Mama Vitalicious moment of effortless, healthy elegance. 🍳
Discover more healthy and family-friendly ideas in our Vita-Meals section!
Frequently Asked Questions
Can I make this frittata ahead of time?
Yes! Cooked frittata keeps in the fridge for 2–3 days. Reheat gently in the oven or microwave before serving.
Can I make it dairy-free?
Absolutely! Simply omit the optional feta or grated cheese. The eggs and veggies keep it flavorful and satisfying.
Is this recipe kid-friendly?
Definitely! The colorful vegetables and fluffy eggs make it appealing to kids. You can even cut the frittata into fun mini muffin shapes.
Can I make it vegan?
For a vegan version, replace eggs with a chickpea flour “batter” or silken tofu mixture for a similar texture and protein boost.
Can this be served cold?
Absolutely! Frittata is delicious warm or at room temperature, making it perfect for lunchboxes, picnics, or meal prep.
What are the main health benefits?
Packed with fiber-rich greens, protein, and vitamins, this frittata supports energy, digestion, strong muscles and overall family wellness.
