High Protein Mediterranean Frittata

In this High Protein Mediterranean Frittata, eggs are whisked with a variety of mouth-watering fillings like spinach and feta before being finished in the oven. This is the perfect brunch, post-workout recovery meal, or summer cookout recipe because it’s great right out of the oven or eaten at room temperature.

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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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8 eggs

¼ cup (70 g) full fat Greek yogurt

Salt and pepper

1 tablespoon olive oil

2 green onions, sliced

1 cup (30 g) baby spinach, chopped

1 garlic clove, minced

½ cup (80 g) feta cheese, crumbled, divided

4 tablespoons sun-dried tomatoes, chopped, divided

4 tablespoons parsley, chopped


  1. Preheat the oven to 425°F (220°C).
  2. In a bowl, whisk together the eggs and yogurt, season with salt and pepper, and set aside.
  3. Heat the olive oil in a large oven-proof or cast iron skillet. Cook the green onions for 2-3 minutes, until softened. Add the spinach and garlic, and cook for a further 2-3 minutes until the spinach begins to wilt.
  4. Pour the egg mixture over the cooked vegetables and sprinkle over half the feta cheese and half the sun dried tomatoes.
  5. Bake in the preheated oven until the center of the frittata has set, around 10-12 minutes. You can broil the top of the frittata for a few minutes for a golden-brown exterior.
  6. To serve, garnish the frittata with the remaining feta cheese, sun dried tomatoes and freshly chopped parsley.
  • Prep Time: 5 minutes
  • Cook Time: 18 minutes
  • Category: breakfast


  • Serving Size: 4
  • Calories: 251 grams
  • Fat: 18 grams
  • Carbohydrates: 5 grams
  • Fiber: 1 gram
  • Protein: 18 grams