Mediterranean Frittata (Easy Oven-Baked Recipe with Feta & Spinach)

Quick Intro

If you love bright, wholesome flavors and easy breakfasts, this Mediterranean frittata will become your go-to recipe. It’s a colorful combination of eggs, Greek yogurt, feta, spinach, sundried tomatoes, and herbs all baked to perfection in one pan. Inspired by the sunny flavors of the Mediterranean, this dish is light, protein-packed, and ready in under 30 minutes. Perfect for breakfast, brunch, or even dinner, it’s equally impressive when entertaining or meal prepping. Whether you enjoy it warm from the oven or chilled the next day, this frittata delivers simple elegance in every bite.

The Story & Intro – How This Mediterranean Frittata Became a Family Favorite

A Recipe Born from a Greek-Inspired Brunch

I discovered this Mediterranean frittata while hosting a brunch with friends who love bold, sunny flavors. I had Greek yogurt, feta, and sundried tomatoes sitting in my fridge, and the idea struck why not bake them together with eggs and herbs? The aroma that filled the kitchen as it baked was incredible: warm garlic, tangy cheese, and a hint of olive oil.

When I sliced into it, the inside was creamy, the top golden, and every bite had that perfect mix of saltiness and freshness. It instantly became one of those dishes everyone asks for the recipe of and I’ve been making it ever since.

Why Mediterranean Frittata Works So Well

The magic lies in the balance. Greek yogurt makes the eggs silky and rich, while feta and sundried tomatoes add savory depth. Olive oil and garlic bring warmth, and fresh parsley ties it all together. It’s simple yet full of contrast the Mediterranean way.

Ingredients & Preparation – Building the Mediterranean Flavor Base

What You’ll Need

This Mediterranean frittata uses just a few simple, nutrient-rich ingredients:

Step-by-Step Preparation

1. Preheat Oven: Set your oven to 425°F (220°C).
2. Whisk Eggs & Yogurt: In a mixing bowl, whisk together eggs, Greek yogurt, salt, and pepper until smooth.
3. Cook Vegetables: Heat olive oil in a cast-iron skillet over medium heat. Add green onions and cook for 3 minutes. Stir in garlic and spinach until wilted.
4. Combine & Bake: Pour the egg mixture into the skillet over the veggies. Add half of the feta and sundried tomatoes.
5. Bake: Place skillet in oven and bake for 10–12 minutes until the center is set.
6. Finish & Serve: Sprinkle remaining feta, sundried tomatoes, and parsley on top. Slice and serve warm.

Tips, Substitutions & Flavor Variations

Expert Tips for the Best Mediterranean Frittata

• Don’t overmix: Over-whisking the eggs can make the texture dense instead of fluffy.
• Use full-fat Greek yogurt: It creates a creamy texture and helps the frittata rise.
• Cook veggies first: This removes moisture so your frittata won’t be watery.

Substitutions & Add-Ins

• Cheese: Substitute feta with goat cheese or ricotta for a different tang.
• Vegetables: Swap spinach for kale, arugula, or roasted peppers.
• Protein: Add cooked chickpeas, smoked salmon, or diced chicken for a heartier dish.

Flavor Variations to Try

• Greek-Inspired: Add kalamata olives and a sprinkle of oregano.
• Italian Touch: Mix in cherry tomatoes and mozzarella.
• Middle Eastern Style: Add za’atar seasoning and caramelized onions.

Serving, Storing & Nutrition Tips

Serving Suggestions

This Mediterranean frittata pairs beautifully with a fresh salad or crusty bread.

Storage & Reheating

• Refrigerate: Store leftovers in an airtight container for up to 3 days.
• Freeze: Wrap individual slices in parchment paper, freeze up to 3 months.
• Reheat: Bake in a 350°F oven for 10 minutes. Avoid microwaving to keep it fluffy.

Nutrition Info (Per Serving)

• Calories: 252
• Protein: 16g
• Carbs: 7g
• Fat: 18g
• Sodium: 678mg

It’s light yet filling a perfect balance of healthy fats, protein, and flavor.

Natalie Robinson

Mediterranean Frittata

Switch up brunch from an ordinary omelette and try this Mediterranean Frittata made with spinach, feta & tomatoes – perfectly seasoned and quickly prepared!

Print Recipe Pin Recipe

Prep Time 5 minutes mins

Cook Time 10 minutes mins

Total Time 15 minutes mins

Servings: 4

Course: Breakfast

Cuisine: American

Ingredients Equipment Method Notes

Ingredients

  

• 8 eggs
• ¼ cup full fat Greek yogurt
• ½ teaspoon salt
• ½ teaspoon black pepper
• 1 tablespoon olive oil
• 2-3 green onions chopped
• 1 cup baby spinach
• 1 garlic clove minced
• ½ cup feta cheese divided
• 4 tablespoons sundried tomatoes in oil divided
• ¼ cup chopped parsley

Equipment

• Mixing Bowl Set
• Balloon Whisk
• 10″ Cast Iron Skillet

Method

 

1. Preheat the oven to 425°F.
2. Whisk together the egg, yogurt, salt and pepper; set mixture aside.
3. Heat olive oil in a large (10-inch) oven safe pan or cast iron pan. Add green onions and cook until softened, about 3-5 minutes. Add the spinach and garlic, and cook until the spinach starts to wilt, about 2-3 more minutes.
4. Pour the egg mixture on top of the cooked vegetables. Add half the feta cheese and half the sundried tomatoes.
5. Bake uncovered in the preheated oven until the center is set, and not jiggly, about 10-12 minutes. Add the remaining feta cheese and sundried tomatoes on top, and sprinkle with parsley. Serve immediately.

Notes

Notes

Storage: Store any leftovers in an airtight container. They will last up to 3 days in the fridge.

 

Freezing Instructions: You can also freeze the frittata for up to 3 months. To re-heat, thaw in the fridge overnight and bake in a 350°F oven until heated through. I would avoid reheating in the microwave though because it may let out too much moisture from the vegetables and have a rubbery texture after frozen.

 

Substitutes: For best results, follow the recipe as is. However here are some common substitutes that would work well in this recipe.

• Instead of Greek yogurt try ricotta or sour cream for a more rich texture. You can also use regular milk, or plant based milk.
• You can substitute the vegetables for any others.
• Feel free to replace the cheese with any other you’d like.

Nutrition
Serving: 1g | Calories: 252kcal | Carbohydrates: 7g | Protein: 16g | Fat: 18g | Saturated Fat: 6g | Cholesterol: 345mg | Sodium: 678mg | Potassium: 461mg | Fiber: 1g | Sugar: 2g | Vitamin A: 1823IU | Vitamin C: 24mg | Calcium: 179mg | Iron: 3mg

Frequently Asked Questions

1. What ingredients are in a Mediterranean frittata?
Typically eggs, Greek yogurt, feta cheese, spinach, sundried tomatoes, olive oil, and herbs.

2. Can I make a Mediterranean frittata without an oven?
Yes! Cook it on the stovetop over low heat for 10–12 minutes, covered, until set.

3. What kind of cheese works best in a Mediterranean frittata?
Feta is the classic choice, but ricotta or goat cheese are great alternatives.

4. How do you keep a frittata fluffy and moist?
Add Greek yogurt or milk to the eggs, and don’t overbake it should be just set in the center.

Conclusion

This Mediterranean frittata is everything you want in a quick, nourishing meal: rich yet light, simple yet satisfying. It’s a dish that celebrates fresh ingredients and balanced flavors, perfect for breakfast, lunch, or dinner. With one skillet, a handful of ingredients, and less than 30 minutes, you’ll have a Mediterranean classic ready to share or keep all to yourself.