What is a Mediterranean Vegetable Frittata?
Mediterranean Vegetable Frittata is a delightful and nutritious dish that perfectly embodies the flavors of the Mediterranean region. This versatile recipe can be enjoyed for breakfast, brunch, or even dinner. Packed with fresh vegetables, aromatic herbs, and creamy feta cheese, it is not only delicious but also easy to prepare. In this article, we will explore the ingredients, preparation steps, and variations of this frittata while incorporating essential SEO keywords to enhance visibility.
What is a Mediterranean Vegetable Frittata?
A Mediterranean Vegetable Frittata is an egg-based dish that includes a variety of vegetables commonly found in Mediterranean cuisine. It is similar to an omelet but is thicker and often baked in the oven. The frittata is typically made with eggs, seasonal vegetables, herbs, and cheese, making it a wholesome meal option.
For more creative vegetable frittata ideas, check out Love and Lemons’ frittata recipe, which offers five delicious variations from broccoli and feta to Caprese.
Why Mediterranean Vegetable Frittata is Good for Diabetes?
- High in Vegetables: The Mediterranean diet emphasizes vegetables, which are rich in fiber and antioxidants. These components help regulate blood sugar levels and improve insulin sensitivity.
- Low in Carbohydrates: Frittatas are generally low in carbs, making them suitable for a diabetes-friendly diet. You can adjust the ingredients to keep the carb content low.
- Protein-Rich: Eggs provide a good source of protein, which helps stabilize blood sugar levels and supports overall health.
- Healthy Fats: Olive oil, a staple in Mediterranean cuisine, is rich in monounsaturated fats that can improve heart health and insulin sensitivity.
- Flexibility with Ingredients: You can customize the frittata with seasonal vegetables and herbs, ensuring a variety of nutrients while keeping it diabetes-friendly.
Key Ingredients
- Eggs: The base of the frittata; usually large eggs are used.
- Vegetables: Common choices include bell peppers, zucchini, spinach, tomatoes, and broccoli. Feel free to use whatever vegetables you have on hand.
- Herbs: Fresh herbs such as parsley, thyme, and basil add flavor and aroma.
- Cheese: Feta cheese is a popular choice for its tangy flavor, but you can also use goat cheese or mozzarella.
- Olive Oil: Extra virgin olive oil enhances the dish’s Mediterranean essence.
When making a vegetable frittata, it’s important to get the right balance of ingredients. Love and Lemons provides excellent tips for achieving the perfect veggie-to-egg ratio in their frittata recipe.
Nutritional Benefits
The Mediterranean Vegetable Frittata is not only tasty but also packed with nutrients:
- High in Protein: Eggs provide a substantial amount of protein essential for muscle repair and growth.
- Rich in Vitamins: Vegetables contribute vitamins A, C, and K along with dietary fiber.
- Healthy Fats: Olive oil contains monounsaturated fats that are beneficial for heart health.
How to Make a Mediterranean Vegetable Frittata
Ingredients
- 7 large eggs
- 1 small red bell pepper, chopped
- 1 small zucchini, diced
- 2 green onions, chopped
- 4 ounces broccoli florets
- 3 tablespoons extra virgin olive oil
- 1/3 cup feta cheese, crumbled
- 1/4 cup whole milk
- Fresh parsley and thyme (to taste)
- Salt and pepper (to taste)
Instructions
- Preheat the Oven: Begin by preheating your oven to 400°F (200°C).
- Prepare the Vegetables: In a skillet over medium heat, add olive oil. Sauté the chopped bell pepper, zucchini, green onions, and broccoli until tender (about 5–7 minutes). Season with salt and pepper.
- Whisk the Eggs: In a mixing bowl, whisk together the eggs, milk, feta cheese, parsley, thyme, salt, and pepper until well combined.
- Combine Mixtures: Fold the sautéed vegetables into the egg mixture until evenly distributed.
- Cook on Stovetop: Pour the mixture back into the skillet and cook on medium-high heat for about 3 minutes or until the edges begin to set.
- Bake in Oven: Transfer the skillet to the preheated oven and bake for an additional 8–10 minutes or until the center is firm and set.
- Serve: Allow cooling slightly before slicing. Serve warm or at room temperature with additional feta cheese and fresh herbs on top.
Variations of Mediterranean Vegetable Frittata
You can customize your frittata based on seasonal ingredients or personal preferences:
- Add Proteins: Incorporate cooked chicken or turkey for added protein.
- Use Different Cheeses: Experiment with goat cheese or cheddar for varied flavors.
- Seasonal Vegetables: Swap out vegetables based on what’s available—spinach in spring or roasted tomatoes in summer work wonderfully.
For readers looking for low-carb options, Keto Meals and Recipes offers a Mediterranean Roasted Vegetable Frittata that is both keto-friendly and delicious.
Tips for Perfecting Your Frittata
- Use Fresh Ingredients: Fresh vegetables and herbs will enhance flavor significantly.
- Don’t Overcook: A perfectly cooked frittata should be set but still moist; avoid overcooking to prevent dryness.
- Rest Before Serving: Letting it rest for a few minutes after baking allows flavors to meld together.
Nutritional Information
- Calories: Approximately 410 per serving (without additional sides like potatoes or sauce)
- Protein: 21 grams per serving
- Fat: 18 grams per serving
- Carbohydrates: 38 grams per serving
- Fiber: 6 grams per serving
Breakdown of Nutritional Components
- Eggs: High in protein and essential vitamins.
- Vegetables: Bell peppers, zucchini, broccoli, and spinach provide vitamins A and C, potassium, and fiber.
- Feta Cheese: Adds calcium and protein but is high in sodium.
- Olive Oil: Rich in monounsaturated fats, which are beneficial for heart health.
Comparison with Other Variations
- Crestwood Mediterranean Vegetable Frittata: Contains about 195 calories, 11g fat, 12g carbs, and 11g protein per serving
- Lidl Chef Select Mediterranean Vegetable Frittata: Offers 169 calories, 7.3g fat, 15g carbs, and 12g protein per serving
- Aldi Crestwood Mediterranean Vegetable Frittata: Provides 193 calories, 10g fat, 14g carbs, and 10g protein per serving
If you want to learn more about vegetable frittata, Love and Lemons’ website has a guide with 5 recipe variations!
Health Benefits
- High in Protein: Supports muscle growth and repair.
- Rich in Fiber: Helps with digestion and satiety.
- Good Source of Vitamins and Minerals: Contributes to overall health and immune function.
Nutrition Facts
- Amount Per ServingCalories136
- % Daily Value *
- Total Fat
10.2g
14%
- Saturated Fat 2.6g 13%
- Total Carbohydrate
4.2g
2%
- Protein 7.8g 16%
* The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Tips for Healthier Options
- Use Low-Fat Cheese: Reduce saturated fat intake.
- Increase Vegetable Content: Add more fiber and vitamins.
- Choose Healthy Oils: Opt for olive oil for its health benefits.
By adjusting ingredients and portion sizes, you can tailor this dish to fit various dietary needs while maintaining its delicious Mediterranean flavor.
The Mediterranean Vegetable Frittata is an excellent dish that showcases vibrant flavors while being simple to prepare. Whether you’re looking for a healthy breakfast option or a light dinner idea, this frittata fits perfectly into any meal plan. With its versatility and nutritional benefits, it’s sure to become a favorite in your household.