Mediterranean Zucchini Tomato Frittata

A light, protein-rich Mediterranean-style frittata loaded with fresh vegetables, herbs, and tangy feta cheese. Ideal for breakfast, brunch, or a quick healthy dinner.

⏱ Time Breakdown

• Prep: 10 minutes
• Cook: 20–25 minutes
• Total: 30–35 minutes

🍽 Servings

• Serves: 4
• Serving size: 1 generous wedge

🧾 Ingredients (with Notes)

• 6 large eggs – main protein source
• 2 medium zucchini, thinly sliced – moisture-rich and low-calorie
• 1 cup cherry tomatoes, halved – adds sweetness and acidity
• 1 small red onion, thinly sliced – mild sweetness when sautéed
• 2 cloves garlic, minced – flavor base
• ½ cup feta cheese, crumbled – salty, tangy Mediterranean touch
• 2 tbsp olive oil – heart-healthy fat
• ¼ cup milk (optional) – makes the frittata fluffier
• 1 tsp dried oregano – classic Mediterranean herb
• ½ tsp dried basil (or 1 tsp fresh)
• Salt & black pepper, to taste
• 2 tbsp fresh parsley, chopped (for garnish)

👩‍🍳 Step-by-Step Instructions

1️⃣ Preheat

• Preheat oven to 180°C (350°F).
• Lightly grease an oven-safe skillet (20–22 cm).

2️⃣ Cook the Vegetables

• Heat olive oil over medium heat.
• Add red onion, cook 2–3 minutes until soft.
• Add garlic and zucchini, sauté 5–6 minutes until just tender.
• Stir in cherry tomatoes, cook 2 more minutes until slightly softened.
• Season lightly with salt and pepper.

3️⃣ Prepare the Egg Mixture

• In a bowl, whisk:
  • Eggs
  • Milk (if using)
  • Oregano & basil
  • Salt and black pepper

4️⃣ Combine

• Reduce heat to low.
• Pour egg mixture evenly over the vegetables.
• Sprinkle feta cheese on top.
• Cook 2–3 minutes until edges begin to set.

5️⃣ Bake

• Transfer skillet to oven.
• Bake 12–15 minutes, until center is fully set and top is lightly golden.

6️⃣ Serve

• Remove from oven and rest 5 minutes.
• Garnish with fresh parsley.
• Slice and serve warm.

🍋 Tips & Variations

• Add black or Kalamata olives for bold flavor
• Stir in spinach or bell peppers for extra veggies
• Swap feta with goat cheese or mozzarella
• Sprinkle chili flakes for heat 🌶️
• For dairy-free: skip cheese or use plant-based feta

🥗 Serving Suggestions

• Pair with cucumber & lemon salad
• Serve with whole-grain toast or flatbread
• Enjoy with Greek yogurt or hummus on the side

🧠 Nutrition Information (Approx. per Serving)

• Calories: ~230 kcal
• Protein: 13–15 g
• Fat: 17 g
• Carbohydrates: 6–7 g
• Fiber: 1.5–2 g
• Calcium: ~18% DV
• Iron: ~10% DV

✔️ High in protein
✔️ Low-carb friendly
✔️ Mediterranean diet–approved

 Q & A

Q: Can I make this ahead of time?
Yes! Store in the fridge for up to 3 days. Reheat gently or enjoy cold.

Q: Can I freeze this frittata?
Yes. Slice, wrap tightly, and freeze for up to 1 month. Thaw overnight and reheat.

Q: What pan size works best?
A 20–22 cm (8–9 inch) oven-safe skillet gives the perfect thickness.

Q: Can I make it without an oven?
Yes—cover and cook on very low heat for 10–12 minutes until fully set.

Q: Is this keto-friendly?
Mostly yes. Skip tomatoes or reduce quantity to lower carbs further.

• Author
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Sara Mitchell

Sara Mitchell is an expert restaurant content creator who writes easy-to-read guides about CAVA and other Mediterranean fast-casual chains in the United States. She covers locations, menus, prices, and hours, making it simple for visitors to find nearby restaurants and what to order quickly.

With years of experience in restaurant research and local SEO, Sara creates accurate, user-friendly guides that work for both people and search engines. Her goal is to help users go from search results to their nearest restaurant or menu choice with as few clicks as possible.

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