Mediterranean Veggie Frittata Recipe

Name: Mediterranean Veggie Frittata
Prep time: 12 min
Cook time: 20 min
Total time: 32 min
Yield: 4 servings
Cuisine: Mediterranean
Ingredients: 400 g large eggs (8 eggs); 240 g liquid egg whites (1 cup); 15 ml olive oil (1 tbsp); 80 g red onion (1/2 medium); 120 g red bell pepper (1 medium); 60 g baby spinach (2 cups packed); 100 g cherry tomatoes (2/3 cup); 40 g pitted kalamata olives (1/4 cup); 100 g feta cheese (3/4 cup); 2 g dried oregano (1 tsp); 3 g fine salt (1/2 tsp); 1 g black pepper (1/4 tsp)

Prep: 12minCook: 20min4 servingsMedium325 cal / servingMediterranean

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A delicious Mediterranean Veggie Frittata packed with 24g of protein per serving and just 323 calories. This medium recipe is ready in 32 minutes and perfect for weight-loss, muscle-gain.

Ingredients

8 large eggs
1/4 cup milk
1 cup diced vegetables
1/2 cup cheese
2 tbsp olive oil
Salt and pepper
Fresh herbs

Instructions

Prepare all ingredients by washing, chopping, and measuring as needed.
Heat oil in a large skillet or pan over medium-high heat.
Cook the main protein until golden and cooked through, about 6 minutes.
Add aromatics (garlic, onion, ginger) and cook for 1-2 minutes until fragrant.
Add vegetables and cook for 5 minutes until tender-crisp.
Season with spices, salt, and pepper to taste.
Mix all components together until well combined.
Serve immediately, garnished with fresh herbs.

Tips & Variations

Meal prep friendly: store in airtight containers for up to 4 days
Swap the protein for any alternative to match your dietary preferences
Add a squeeze of lemon or lime for brightness
Adjust spice levels to your preference
Double the recipe for easy meal prep throughout the week

Nutrition Breakdown

Calories: 325 kcal

Protein: 24.1g

Fat: 21.7g

Carbs: 8.5g

Fiber: 2.2g

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