Whip up this Mediterranean Frittata for a quick, delicious, and satisfying meal any time of the day. It’s got fluffy eggs, tender greens, tangy sun-dried tomatoes, and creamy Feta cheese, all in an easy one-skillet dish you’ll love time and again.

Overhead view of a Mediterranean frittata in a small cast iron skillet.

This recipe started out as a quiche I made several times for brunch guests, driven mainly by the fact that I nearly always have baby spinach, sun-dried tomatoes, and Feta on hand. At first the combination was a random fridge clean-out situation, but we enjoyed it so much that it quickly became intentional. 🙂

My favorite things about this frittata, in no particular order:

  • Full of the Mediterranean flavors everyone loves. This way of eating is popular because it’s nutritious and extremely delicious!
  • Protein and veggies baked in. This is a terrific meatless meal that delivers vibrant veggies and complete protein from eggs, so it will keep you feeling satisfied.
  • Versatile. Make this for breakfast, brunch, lunch, or dinner — a frittata’s super power is feeling appropriate for any and every meal. It’s also terrific for meal prep. Portions keep well in the fridge and heat up with no loss of taste or texture.
  • Super quick and easy. One bowl, one pan, and you are all set. By the time the frittata bakes, you can be completely cleaned up, which is so nice.

I am sharing this recipe in frittata form, because that’s what I personally find to be the most quick and easy, and therefore most frequently used. This said, if you have a pie crust on hand — homemade or store-bought — you can easily pour this filling mixture inside and enjoy it as a tasty quiche, too!

What is a frittata?

A frittata consists of eggs cooked on the stovetop and/or baked with a combination of meats, cheese, herbs, and/or vegetables mixed in. You can think of it as a crustless quiche.

Although similar to an omelet or other forms of quickly-cooked eggs, the frittata is said to be of Italian origin and usually incorporates cream or another dairy product to fluff and enrich the egg mixture.

Ingredient & Substitution Notes

Labeled overhead photo of eggs, Feta, salt, pepper, cream, parsley, olive oil, garlic, baby spinach, and sun-dried tomatoes, all in prep bowls and ready to cook.

Here are a few notes and shopping tips about the ingredients you’ll need. Find full amounts in the print-friendly recipe card below.

  • Eggs: Standard large eggs are perfect.
  • Fresh baby spinach. I don’t see any reason frozen spinach wouldn’t work, as long as you defrosted and squeezed out as much liquid as possible, then cooked off the rest in the skillet.
  • Sun-dried tomatoes packed in oil. For convenience, look for julienned sun-dried tomatoes. This means they are already cut into thin strips that can be added to the frittata as is, no slicing required. If you can’t find these, whole sun-dried tomatoes work exactly the same, you’ll just need to coarsely chop them yourself.
  • Red onion. Has a slight sweetness that, when sautéed, just melts right in and enhances the other flavors. Try using shallots for a twist, and don’t hesitate to substitute a yellow or white onion if needed. I’ve even made this without onion, and it was still delicious. (As evidenced by forgetting it in the photo above – oops!)
  • Feta. You can buy a block or pre-crumbled Feta, but I highly recommend the richness of a full-fat version. So good.
  • Fresh garlic. Fresh is ideal for best flavor, but don’t hesitate to substitute 1/2 teaspoon garlic powder in a pinch.
  • Cream. You can substitute half and half, whole milk, Greek yogurt, or sour cream, but don’t skip this entirely – it’s key to help the eggs set up with a fluffy and rich texture.
  • Olive oil. Extra virgin olive oil is the go-to for a quick sauté of the veggies, but feel free to swap in butter or another cooking oil as you like.
  • Kosher salt and black pepper. 
  • Fresh Italian parsley. An optional but attractive garnish to sprinkle on top. Can be flat-leaf or curly.

Can I make this dairy-free?

Yes! I have recently tested this with Silk’s dairy-free heavy whipping cream alternative, and found it worked perfectly. Dairy-free frittata, here we come!

How To Make a Mediterranean Frittata

  1. Preheat your oven to 350 degrees F and grab an oven-safe skillet, if you have one. A 10-inch skillet is ideal.
  2. Sauté the red onion in olive oil for 2-3 minutes, until slightly softened. Add spinach and garlic, cook until wilted and fragrant.
  3. Whisk the eggs, cream, half of the feta and sun-dried tomatoes, salt, and pepper together in a large bowl. Pour this mixture over the veggies in the skillet.
  4. Bake for 18-20 minutes.
  5. Sprinkle remaining feta and sun-dried tomatoes on top, along with parsley and more pepper, if you like. Slice and dig in!

How to tell when a frittata is done?

A frittata is done when the center is set and the edges turn slightly brown and pull away slightly from the edge of the pan or skillet. A knife inserted into the center should come out clean.

Landscape view of a Mediterranean-inspired frittata in a cast iron skillet.

Pro Tip

Don’t worry if some sections of the frittata puff up while baking! It will fall back to an attractive, even layer after cooling slightly.

Angled view of an uncut frittata with feta, spinach, and sun-dried tomatoes.

Tips & Tricks

  1. Use an oven-safe skillet for ease. A frittata is cooked first on the stovetop, then in the oven, so grab an oven-safe skillet so you don’t need to switch pans halfway through. If you don’t have one, however, don’t worry: just transfer the mixture from your skillet to a pie plate to bake.
  2. Sauté the vegetables well before adding the eggs. Most of the liquid should be cooked off, otherwise it can make your frittata soggy.
  3. Toss in any extra veggies you have in the fridge. Frittatas are perfect for using up bits and bobs!
  4. Check that the frittata is fully cooked by inserting a toothpick or paring knife into the center. It should come out clean.
  5. Let the frittata rest for 3-4 minutes before slicing. This lets it firm up so you get clean slices, and also let any parts that puffed up settle back down.

Serving Suggestions

Pair frittata with a simple green salad or a bed of arugula, fruit, and add baguette, croissants, or some quick fries (sweet potato fries are my favorite!) to round it out into a dinner-worthy meal.

Slice of frittata topped with sun-dried tomatoes and feta, plated with a miniature croissant and salad greens.

Storage & Reheating

Frittatas keep very well and make a great breakfast or lunch! Slice and store any leftover portions tightly covered or wrapped in the fridge. They will keep for 5 days. Reheat briefly in the oven or microwave, just until warmed through, or eat it cold.

Related Recipes

If you enjoy this recipe, try a butternut squash sage frittata or parmesan frittata with spinach and gouda next. And don’t miss this breakfast strata with pancetta and caramelized onions when you’re feeding a crowd.

Craving more Mediterranean flavors? Creamy Tuscan chicken, Tuscan chickpea stew, Italian chickpea soup, and Greek-marinated chicken breasts are all among our family favorites.

If you try this Mediterranean Frittata recipe, don’t forget to rate it and leave a comment below. I love hearing how recipes turn out in your kitchen, and it helps other readers, too.

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5 from 1 vote

Mediterranean Frittata

Break this out for a quick, delicious, and satisfying meal any time of the day. It’s got fluffy eggs, tender greens, tangy sun-dried tomatoes, and creamy Feta cheese, all in an easy one-skillet dish.


  • 1 Tablespoon olive oil use oil from the jar of sun-dried tomatoes for extra flavor
  • 1/4 cup chopped red onion
  • 2 and 1/2 cups fresh baby spinach
  • 2 garlic cloves minced
  • 8 large eggs
  • 1/4 cup heavy cream
  • 1/2 cup crumbled feta cheese divided
  • 1/4 cup julienned sun-dried tomatoes in oil divided
  • kosher salt and black pepper
  • 2-3 Tablespoons chopped fresh parsley


  • Preheat the oven to 350 degrees F.
  • In a 10-inch cast-iron or other oven-safe skillet, warm oil over medium heat. Add the red onion and sauté for 2-3 minutes, until slightly softened. Stir in the baby spinach and garlic. Cook for 1-2 minutes more, until the garlic is fragrant and the spinach is wilted.
    1 Tablespoon olive oil, 1/4 cup chopped red onion, 2 and 1/2 cups fresh baby spinach, 2 garlic cloves
  • While cooking the veggies, crack eggs into a large bowl and whisk well. Add the cream, half of the feta, half of the sun-dried tomatoes, 1/2 teaspoon salt, and 1/4 teaspoon black pepper. Whisk again to combine.
    8 large eggs, 1/4 cup heavy cream, 1/2 cup crumbled feta cheese, 1/4 cup julienned sun-dried tomatoes in oil, kosher salt and black pepper
  • Remove skillet from the heat and use a spatula to spread the mixture into an even layer across the bottom of the skillet.
  • Pour the egg mixture evenly over the cooked spinach. Gently swirl the pan to distribute evenly.
  • Place skillet in the oven and bake for 18-20 minutes, until the eggs are set and begin to very slightly pull away from the edges of the pan. The frittata may puff up in places; this is normal and will subside as it cools.
  • After removing the frittata from the oven, sprinkle remaining feta and sun-dried tomatoes on top. Garnish with parsley and extra black pepper as desired. Slice into pieces, serve, and enjoy!
    2-3 Tablespoons chopped fresh parsley


  • Cream: You can substitute the cream with half and half, whole milk, Greek yogurt, or sour cream, but don’t skip this entirely – some type of dairy is key to help the eggs set up with a fluffy and rich texture.
  • Yield: This makes 4 pretty large servings, or 6 smaller ones, obviously just depending on how you slice it, what else you’re serving with it, etc. The nutrition estimate is based on dividing this frittata made in a 10″ skillet into 4 equal parts.

Nutrition Estimate

Calories: 282 kcal, Carbohydrates: 6 g, Protein: 15 g, Fat: 22 g, Saturated Fat: 9 g, Polyunsaturated Fat: 3 g, Monounsaturated Fat: 9 g, Trans Fat: 0.03 g, Cholesterol: 361 mg, Sodium: 377 mg, Potassium: 380 mg, Fiber: 1 g, Sugar: 1 g, Vitamin A: 2620 IU, Vitamin C: 14 mg, Calcium: 178 mg, Iron: 2 mg
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