High Protein Mediterranean Frittata

Think of a Mediterranean frittata as a crustless quiche. Eggs are whisked with a variety of mouth-watering fillings that are cooked right in the pan before being finished in the oven. This is the perfect recipe to bring to a brunch or summer cookout because it’s great to eat at room temperature, although you can have it right out of the oven.

Due to its high protein content (18 grams per serving), this Mediterranean frittata makes it a great post-run or post-workout recovery meal. And it tastes amazing!

Tips for The Best Ever High Protein Mediterranean Frittata

Before anything, grab an oven-proof saucepan like a cast-iron skillet. The filling will first be cooked on the stovetop, and will then go in the oven for a little over 10 minutes, so using the right utensil from the get-go is important.

If you don’t have an oven-proof pan, that’s OK too. Simply pour the filling and eggs into a preheated greased dish that can withstand high heat, like a glass pie pan. You might have to add a few more minutes to the baking time.

Next up, cook the filling. A hot pan with a little olive oil is the way to soften the onions, spinach, and garlic. None of these ingredients take long to cook, so don’t wander off and keep an eye on them. Before pouring the eggs into the pan, whisk them well, and make sure that the oven is preheated, which will ensure a puffy Mediterranean frittata rather than a watery one.

One final tip… This recipe is excellent as is, but if you want an even fluffier Mediterranean frittata, add a tiny pinch of baking soda to the eggs as you are beating them.

About The Ingredients

Greek yogurt provides protein and creaminess, but if you are looking for a dairy-free option, dairy-free sour cream can be substituted, or even full-fat coconut milk.

As with many baked egg dishes, don’t feel like you are limited by these ingredients only! Many people love adding bacon to their frittata. Simply cut the bacon into bite-sized pieces and cook them in a hot pan. Transfer the bacon into a small bowl, pour off most of the fat from the pan, and use the rest for cooking the vegetables instead of the olive oil. 

Because green onions are lovely fresh and cooked, don’t hesitate to chop an additional one to sprinkle on the frittata before serving along with the fresh parsley!

How and What to Serve with Mediterranean Frittata

Mediterranean frittata is a meal that needs very little on the side except for a simple green salad, some cultured vegetables like sauerkraut and kimchi, or some fresh fruit. While you might not want to serve it, frittatas are great eaten warm or even cold. They also stand up well to reheating in a hot oven or microwave.

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