Mediterranean Vegetable Frittata

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Pack tons of healthy veggies into this flavorful Vegetable Frittata recipe! It’s made in one pan in just 29 minutes for an easy, low calorie, gluten free & vegetarian meal!

Cast Iron Skillet Rustic Potatoes make a delicious side dish for brunch or dinner. And Heart Healthy Fruit Smoothies are a great addition to this healthy frittata recipe for breakfast!

Slice of vegetable frittata lifted out of skillet with a spatula

Today’s post is sponsored by my friends at Vons and Cal-Organic Farms.

I have three requirements for breakfast recipes. They must be quick, easy and delicious! This frittata recipe fits all of those requirements!

Mornings are a hectic time, so I try to make eating in the AM as simple as possible. This vegetable frittata recipe requires less than 15 minutes of hands on time and finishes baking in the oven in just 15 minutes, for a total recipe time of under 30 minutes!

I was inspired to make this vegetable frittata after visiting the Cal-Organic farms in central California with my friends at Vons. Vons is a Southern California grocery store that loves to support So Cal brands.

Cal-Organic Farms grow over 42,000 acres of organic crops, which include over 65 varieties of crops. These crops include kale, fennel, carrots, lettuce and so much more!

Frittata in skillet, with slice cup out on plate to the side

While visiting the farms, I picked my own fennel and visited their fields of kale. I knew that I wanted to use my hand-picked fennel in a new recipe and I wanted to create something besides just another fennel salad! My girlfriends were coming over for brunch that weekend, so I decided to whip up a vegetable frittata.

I used both the fennel bulb and fennel fronds in the frittata, as well as Cal-Organic Farms Kale and Green Onions. I added sun dried tomatoes and feta cheese to give the frittata a Mediterranean flair! It was a HUGE HIT at brunch, with literally not a crumb left in sight.

While this vegetable frittata was perfect for brunch, it’s also easy enough to make for breakfast, lunch or dinner during the week. Take a slice to work with a nice green salad or serve it at dinner with roasted potatoes.

It’s great for meal prepping to eat for breakfast throughout the week. And it’s a recipe you can feel good about eating! It’s packed with protein, potassium and vitamins, yet only 210 calories per serving!

Ingredients for Mediterranean Vegetable Frittata recipe

What you’ll need to make a Vegetable Frittata

  • Olive Oil
  • Cal-Organic Fennel Bulb and Fronds
  • Red Onion
  • Cal-Organic Kale
  • Eggs
  • Milk
  • Salt
  • Black Pepper
  • Sun Dried Tomatoes
  • Cal-Organic Green Onions
  • Feta Cheese

How to Cut Fennel

Fennel might look intimidating, but it’s actually easy to slice and use. It’s also like three vegetables in one. The bulb, stalks and fronds each have their own purpose in the kitchen.

  1. Slice between the bulb and the stalks. Set the stalks and fronds aside.
  2. Either pull off the outer layer of the bulb and discard it, or use a vegetable peeler to peel any brown or discolored spots from the outside of the fennel bulb.
  3. Slice the bulb in half and remove the core. While the core is edible, it is firmer than the rest of the bulb, therefore it does not cook down to get soft enough for this frittata recipe.
  4. Thinly slice each half of the bulb. These slices are what we’ll use in the frittata recipe.
  5. Remove the fronds from the stalks. These fronds are what we’ll use to garnish the frittata. Any extra fronds can be used in place of dill or parsley to flavor or garnish other dishes.
  6. The remaining stalks can be chopped and used in soups or stocks.

How to chop fennel instructional images

How to make a Vegetable Frittata

Now that we have our ingredients ready and our fennel chopped, let’s make a frittata!

  • Saute the veggies. Add olive oil to a 12″ oven safe skillet on the stove over medium high heat. Add the sliced fennel bulb, red onion, kale and sauté.
  • Prepare the eggs. In a medium bowl, whisk eggs, milk, salt and pepper together. Stir in sun dried tomatoes and green onions.
  • Add the eggs. Pour the egg mixture into the skillet over medium heat with the sautéed veggies. Use a spatula to push the veggies down to make sure they’re covered with the eggs. Top with crumbled feta cheese.
  • Cook the frittata. Allow the frittata to cook on the stove for 5 minutes, then transfer to a 400°F oven for 15 minutes or until the eggs are set.

How long will a vegetable frittata last in the fridge?

This frittata will last in the refrigerator for up to 5 days. To reheat the frittata, place it in the microwave for 60-90 seconds.

How many calories are in a vegetable frittata?

This vegetable frittata recipe serves 6 and contains 210 calories per serving.

It also provides 14 grams of protein per serving, 20% calcium, 17% iron, 61% Vitamin C and 80% Vitamin A. Needless to say, this is one healthy way to start your day!

Is this Vegetable Frittata Low Carb?

This vegetable frittata contains 14 carbs per serving. Omit the sun dried tomatoes to make this frittata 9 carbs per serving, perfect for those on a low carb or keto diet.

Vegetarian frittata in skillet with fresh kale and green onions on the side

Pick up fresh Cal-Organic products at your local Vons and try their different produce varieties in these delicious, easy recipes!

 

Slice of vegetable frittata being lifted out of skillet with silver spatula
5 from 2 votes
Print

Mediterranean Vegetable Frittata

Pack tons of healthy veggies into this flavorful Vegetable Frittata recipe, made in one pan in just 29 minutes for an easy gluten free & vegetarian meal!

Course Breakfast, Brunch, Main Course
Cuisine Italian
Prep Time 14 minutes
Cook Time 15 minutes
Total Time 29 minutes
Servings 6 people
Calories 210 kcal
Author Whitney Bond

Ingredients

  • 1 tsp olive oil
  • 1 bulb Cal Organics Fennel thinly sliced
  • ½ cup red onion thinly sliced
  • 3 cups Cal Organics Kale chopped
  • 10 large eggs
  • ¼ cup milk
  • 1 tsp kosher salt
  • 1 tsp black pepper
  • ½ cup sun dried tomatoes julienned
  • ¼ cup Cal Organics Green Onions diced
  • ½ cup feta cheese crumbled

Instructions

  1. Preheat the oven to 400°F.
  2. Add the olive oil to a large oven-safe skillet over medium high heat.
  3. Add the fennel, red onion and kale, saute 7 minutes.
  4. In a medium bowl, whisk the eggs, milk, salt and pepper together.
  5. Stir in the sun dried tomatoes and green onions.
  6. Reduce the heat on the stove to medium, pour the egg mixture into the skillet. 

  7. Use a spatula to press down on the veggies to make sure they're covered with the egg mixture.

  8. Evenly sprinkle the feta cheese crumbles on top of the eggs.
  9. Cook on the stove for 5 minutes.
  10. Transfer to the oven and finish cooking for 15 minutes.
  11. Remove from the oven and top with chopped fennel fronds. Slice the frittata and serve.

Recipe Notes

  • This recipe is naturally gluten free and vegetarian.
  • This frittata will stay good in the refrigerator for up to 5 days.
  • Refer to the image and instructions in the post above for how to chop a fennel bulb.