Ever wondered how to whip up a breakfast that’s as vibrant as a summer morning on the Greek coast? Let’s dive into a Mediterranean Zucchini and Tomato Frittata that’s bursting with fresh flavors and wholesome ingredients. This egg-based delight, packed with tender zucchini, juicy tomatoes, and a sprinkle of tangy feta, brings the sunny vibes of the Mediterranean right to your kitchen. It’s a perfect dish for brunch, a light dinner, or even a make-ahead meal for busy weekdays. Whether you’re a seasoned home cook or just starting out, this easy frittata recipe will become a go-to in no time.
Why You’ll Love This Recipe
This Mediterranean-inspired frittata is a game-changer for any meal. It’s incredibly versatile—serve it hot, cold, or at room temp—and it’s loaded with garden-fresh veggies that make every bite feel nourishing. Plus, it’s a one-pan wonder, meaning less cleanup and more time to savor the flavors. Trust me, your family will be asking for seconds!
Ingredients List
Tip: You’ll find the full list of ingredients and measurements in the recipe card below.
I love how simple, everyday ingredients transform into something magical in this dish. Here’s what you’ll need to create this fluffy, savory masterpiece.
For the Base
- Eggs: 8 large eggs, whisked until smooth for that perfect, custardy texture.
- Milk: ¼ cup, to add a touch of creaminess (swap with almond milk for dairy-free).
- Olive Oil: 2 tablespoons, for sautéing with a subtle fruity note that screams Mediterranean.
- Salt and Pepper: To taste, for balancing all those bright flavors.
For the Veggie Mix
- Zucchini: 1 medium, thinly sliced into half-moons for a tender bite.
- Cherry Tomatoes: 1 cup, halved, for juicy pops of sweetness in every forkful.
- Red Onion: ½ small, finely diced, for a mild sharpness.
- Garlic: 2 cloves, minced, for that irresistible aroma.
- Feta Cheese: ½ cup, crumbled, for a salty, tangy finish (skip for dairy-free or use vegan feta).
- Fresh Basil: A handful, torn, to sprinkle on top for a burst of herbal freshness.
Variations
Switch things up with these fun twists to make this dish your own.
- Protein-Packed: Add cooked chicken soup/” rel=”noopener” target=”_blank”>sausage or crumbled bacon for a heartier meal.
- Cheese Swap: Replace feta with goat cheese for a creamier, earthier vibe.
- Veggie Boost: Toss in spinach or bell peppers for extra color and nutrients.
- Spice Kick: Sprinkle in red pepper flakes or a dash of smoked paprika for a smoky heat.
- Herb Twist: Swap basil for fresh oregano or thyme for a different Mediterranean flair.
- Low-Carb: Skip milk and add an extra egg for a fluffier, carb-conscious version.
Servings and Timing
- Servings: 6 slices
- Prep Time: 10 minutes
- Cook Time: 25 minutes
- Total Time: 35 minutes
Step-by-Step Instructions
Let’s get cooking! Follow these easy steps to create a fluffy, flavor-packed dish.
Step 1: Prep Your Ingredients
- Slice the zucchini into thin half-moons, halve the cherry tomatoes, and dice the red onion finely.
- Whisk the eggs with milk, a pinch of salt, and a crack of black pepper in a large bowl until smooth. Set aside.
Step 2: Sauté the Veggies
- Heat olive oil in a 10-inch oven-safe skillet over medium heat. Add the onion and garlic, stirring until fragrant, about 2 minutes.
- Toss in the zucchini and cook for 5 minutes until just tender. Add the tomatoes and cook for another 2 minutes until they start to soften.
Step 3: Assemble and Cook
- Pour the egg mixture over the veggies in the skillet, ensuring even distribution. Let it cook on the stovetop for 3-4 minutes until the edges start to set.
- Sprinkle crumbled feta over the top for that salty kick.
Step 4: Bake to Perfection
- Transfer the skillet to a preheated 375°F (190°C) oven. Bake for 12-15 minutes until the center is set and the top is lightly golden.
- Garnish with fresh basil right before serving for a pop of color and flavor.
Nutritional Information
Per serving (based on 6 slices):
- Calories: 180 kcal
- Protein: 10g
- Fat: 12g
- Carbs: 5g
Healthier Alternatives
- Egg Whites: Use half egg whites and half whole eggs to cut down on cholesterol.
- Less Cheese: Reduce feta to ¼ cup or use a low-fat version for fewer calories.
- More Veggies: Double the zucchini or add spinach to boost fiber and nutrients.
Serving Suggestions
- Brunch Pairing: Serve with a side of crusty bread and a simple arugula salad drizzled with olive oil.
- Light Dinner: Pair with roasted potatoes or a bowl of lentil soup for a cozy meal.
- On-the-Go: Slice into wedges and pack for a protein-packed lunch or picnic snack.
Common Mistakes to Avoid
- Overcooking: Don’t bake too long—check at 12 minutes to avoid a rubbery texture.
- Skipping Seasoning: Taste your egg mix before pouring; under-seasoned eggs can fall flat.
- Wrong Pan: Use an oven-safe skillet to avoid messy transfers or uneven cooking.
Storing Tips
- Refrigerator: Store leftovers in an airtight container for up to 3 days.
- Freezer: Freeze individual slices wrapped in plastic wrap for up to 1 month.
- Reheating: Warm in the microwave for 1-2 minutes or in a 350°F oven for 10 minutes.
FAQs
Can I make this ahead of time?
Absolutely! Prepare it the night before, store it in the fridge, and reheat slices in the morning. It’s a fantastic option for meal prep or hosting brunch without the last-minute rush.
Is this recipe gluten-free?
Yes, this dish is naturally gluten-free since it contains no bread or flour. Just double-check any added ingredients like sausage if you’re including extras.
Can I use a different cheese?
Of course! Goat cheese, mozzarella, or even cheddar can work beautifully. Each brings a unique flavor, so experiment to find your favorite.
What if I don’t have an oven-safe skillet?
No worries—start on the stovetop in a regular pan, then transfer the mixture to a greased baking dish before popping it in the oven. It’ll still turn out great.
Can I make this dairy-free?
Definitely. Skip the feta or use a vegan cheese alternative, and swap the milk for a plant-based option like almond or oat milk.
How do I know when it’s done?
Check the center with a toothpick—if it comes out clean, it’s ready. The top should be slightly golden, and the edges will pull away from the pan a bit.
Can I add meat to this?
Yes, cooked sausage, ham, or even shredded chicken can be mixed in with the veggies before adding the eggs. Just ensure the meat is pre-cooked.
Is this suitable for kids?
Totally! The mild flavors and soft texture make it kid-friendly. You can even sneak in extra veggies like finely chopped spinach for added nutrition.
Conclusion
There you have it—a simple, flavorful way to bring a taste of the Mediterranean to your table with this zucchini and tomato egg dish. I can’t wait for you to try it and make it your own! Drop a comment below with your favorite variation, or share a pic of your creation on social media—I’d love to see it. Happy cooking!