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

This Mediterranean Frittata is a bright, flavorful, and effortless oven-baked dish that celebrates the best of simple ingredients — fresh spinach, tangy feta, ripe tomatoes, and aromatic herbs. Whether you’re planning a leisurely weekend brunch, a light dinner, or meal-prep for the week ahead, this frittata delivers satisfying texture and sunshine-inspired flavor in every bite. It’s naturally gluten-free, packed with protein, and versatile enough to pair with crisp greens, warm crusty bread, or your favorite breakfast sides. With minimal hands-on time and big Mediterranean character, this recipe is ideal for hosts and busy home cooks alike.

Why You’ll Love This Recipe

• Oven-baked for effortless hands-off cooking
• Protein-rich and nutrient-dense with veggies and eggs
• Tangy feta paired with juicy tomatoes and spinach
• Great for brunch, lunch, or light dinner
• Easy to customize with your favorite Mediterranean ingredients

Ingredients

• 8 large eggs
• 120 ml whole milk (or plant-based milk)
• 100 g fresh baby spinach, washed and roughly chopped
• 150 g feta cheese, crumbled
• 150 g cherry tomatoes, halved
• 1 small red onion, finely sliced
• 2 cloves garlic, minced
• 15 g fresh basil, chopped
• 10 g fresh oregano, chopped (or 1 teaspoon dried)
• 30 ml extra virgin olive oil
• ½ teaspoon fine sea salt
• ½ teaspoon black pepper
• Optional: 30 g Kalamata olives, sliced
• Optional: pinch red pepper flakes (for mild heat)

Save

How to Make Mediterranean Frittata

• Preheat your oven to 190°C (375°F) and lightly grease a baking dish with olive oil
• In a large bowl, whisk together the eggs, whole milk, sea salt, and black pepper until well combined and slightly frothy
• Heat the olive oil in a skillet over medium heat, then add the sliced red onion and cook until softened, about 3–4 minutes
• Stir in the minced garlic and cook until fragrant, about 30 seconds
• Add the chopped baby spinach to the skillet and sauté until wilted, about 2–3 minutes
• Remove the skillet from heat and transfer the sautéed vegetables into the prepared baking dish
• Scatter the halved cherry tomatoes, crumbled feta cheese, chopped basil, and oregano evenly over the vegetables
• Pour the egg and milk mixture over the ingredients in the baking dish, gently shaking the pan to distribute evenly
• If using, sprinkle Kalamata olives and red pepper flakes on top for extra flair
• Place the dish in the preheated oven and bake for 20–25 minutes, or until the edges are golden and the center is set
• Remove from the oven and let the frittata cool for a few minutes before slicing and serving

Recipe Information

Prep Time: 15 minutes
Cook Time: 25 minutes
Total Time: 40 minutes
Servings: 6 servings
Cuisine: Mediterranean
Course: Brunch / Main

Flavor Profile Breakdown

• Savory & Tangy from feta cheese
• Fresh & Herbaceous from basil and oregano
• Bright & Juicy from cherry tomatoes
• Earthy & Green from spinach

Pro Tips for Best Results

• Whisk the eggs and milk until slightly frothy — this makes the frittata fluffier
• Salt the spinach lightly before sautéing to draw out excess moisture
• Distribute ingredients evenly in the baking dish so each slice gets balance of flavors
• Let the frittata rest 5 minutes after baking for cleaner slices
• If frittata browns too quickly, cover lightly with foil and finish baking

Variations & Substitutions

• Swap feta for goat cheese or ricotta for an alternate tang
• Add artichoke hearts or roasted red peppers for more Mediterranean depth
• Use baby kale instead of spinach for more texture
• Add cooked sausage or diced ham for extra protein
• Replace whole milk with oat or almond milk for dairy-free option

Common Mistakes to Avoid

• Overcooking — frittata should be set but still moist, not dry
• Not preheating oven — leads to uneven cooking
• Adding cold ingredients straight from fridge — let ingredients come closer to room temp
• Using too much liquid — stick to specified milk ratio

Serving Suggestions

Serve slices of this Mediterranean Frittata with a bright green salad, warm pita triangles, or roasted potatoes for a complete, satisfying meal.

Storage & Reheating Tips

Store leftovers in an airtight container in the refrigerator up to 3 days. Reheat gently in the oven at 160°C (325°F) for 10 minutes or microwave individual slices until warmed through.

Nutrition Information (Approximate)

Calories: 195 kcal
Protein: 13 g
Carbohydrates: 6 g
Fat: 13 g
Fiber: 2 g
Sugar: 3 g
Sodium: 380 mg

Final Thoughts

This Mediterranean Frittata is a perfect go-to recipe when you want big flavor with minimal effort. With a delightful blend of fresh veggies, savory feta, and aromatic herbs baked into tender eggs, it’s a dish that satisfies any time of day. Whether you’re feeding a crowd or just making lunch for one, its versatility and depth of flavor make it a kitchen favorite.

Save

FAQs

Can I make this frittata ahead of time?
Yes — you can prepare it up to a day ahead and reheat in the oven or enjoy it cold for a quick, nutritious meal.

Is this frittata gluten-free?
Yes — this recipe is naturally gluten-free if all ingredients used are free of gluten cross-contamination.

Can I add other vegetables?
Absolutely — diced zucchini, bell peppers, or mushrooms are great additions for extra texture and flavor.

How do I know when the frittata is done?
The top should be set without jiggle in the center, and edges should be lightly golden.

What’s the best way to serve leftovers?
Warm slices in the oven or microwave, or chill and serve as a protein-packed addition to salads or picnic boxes.