🍳 Mediterranean Veggie Frittata with Feta & Spinach

Fluffy eggs loaded with colorful veggies, melty feta, and fresh herbs. Perfect for brunch, meal prep, or a satisfying light dinner.

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🧑‍🍳 Overview

• Difficulty: Easy
• Prep Time: 10 minutes
• Cook Time: 20 minutes
• Total Time: 30 minutes
• Servings: 2–3
• Cuisine: Mediterranean / Brunch

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📝 Ingredients

• 5 large eggs
• 1/4 cup milk (or plant-based alternative)
• 1/2 red bell pepper, diced
• 1/2 zucchini, diced
• 1/2 cup baby spinach
• 1/4 red onion, thinly sliced
• 1/3 cup crumbled feta cheese
• 1 tbsp olive oil
• Salt & pepper to taste
• Optional: fresh parsley or basil for garnish

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🧑‍🍳 Instructions

1. Preheat and Prep

• Preheat oven to 190°C / 375°F.
• Lightly oil an oven-safe skillet or baking dish.

2. Sauté the Veggies

• Heat olive oil in skillet. Sauté onion, bell pepper, and zucchini for 4–5 minutes.
• Add spinach and cook until just wilted. Remove from heat.

3. Mix the Eggs

• In a bowl, whisk eggs, milk, salt, and pepper until smooth.
• Stir in half of the feta.

4. Combine and Bake

• Pour egg mixture over sautéed veggies. Sprinkle remaining feta on top.
• Transfer skillet to the oven and bake 15–18 minutes, or until set in the center.

5. Serve

• Let cool slightly. Slice and serve warm, garnished with herbs.

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💡 Tips & Variations

• Add sun-dried tomatoes or olives for extra Mediterranean flavor.
• Make it spicy: Add chili flakes to the egg mix.
• Use muffin tins to make mini frittatas for on-the-go!

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🍽️ Nutritional Highlights (per slice, ~1/3 of frittata)

• Calories: 220
• Protein: 14g
• Carbs: 6g
• Fat: 16g
• Fiber: 2g

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🛠️ Kitchen Favorite

For a perfect, even bake…

🍳 Cast Iron or Oven-Safe Skillet

👉 See it on Amazon

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⚠️ Amazon Affiliate Disclosure

AI CULINARY ARTS is reader-supported. Some links in this post are Amazon affiliate links, which means we may earn a small commission—at no extra cost to you. 🌿🧀

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📂 Categories

• Main Categories: Vegetarian, Brunch
• Additional Tags:
  • High-Protein
  • Oven-Baked
  • Low-Carb
  • Quick Meals
  • Meal Prep
  • Mediterranean