This recipe is one of my go-to favorite recipes so I’m excited to share it with you today. It’s appropriate for any meal of the day – breakfast, lunch, dinner or even as a protein-rich snack.

What is a frittata exactly? A frittata is an egg dish that is cooked in a skillet along with other ingredients and then finished in the oven. Eggs are the main ingredient, but frittatas often include other ingredients like vegetables, cheese or meat which make this dish flavorful and balanced.

There are a few reasons why you’re going to love this frittata – 

• it’s delicious and satisfying,
• it doesn’t take much time or effort to make it, 
• it’s friendly to your wallet
• and it has multiple servings so it’s great for a family meal or for leftovers 

It’s also great for people like me who like to cook but don’t like to clean up. The only pan that is needed for this dish is a non-stick skillet that is oven-safe.

Why Eggs are a Great Value – even today! 

Eggs might be more expensive lately but are still a great value compared to the cost of buying high-quality meat. Buy the best eggs you can so you get the best quality for just a few more dollars. The price difference today between the cheapest factory farmed eggs and the highest quality, pasture-raised eggs is not that much! We’re talking about a few dollars here! Buy pasture-raised eggs for $9 or less for a dozen. – I bought these recently from a local farmer at the farmers market.

Benefits of pasture-raised eggs:

• chickens graze on foods that are a natural part of their diet
• kinder to chickens – they get to graze outside and live a more natural life – no factory farms involved!
• The yolks of pasture-raised eggs will tend to have higher levels of the antioxidants lutein and zeaxanthin which help protect the eyes from macular degeneration and cataracts.

Serving ideas: serve it with…

• Quinoa tossed with a little butter and fresh basil
• Salad of baby greens, cherry tomatoes and vinaigrette dressing
• Ezekiel toast and berries or a tangerine

Condiments that complement:

• Pesto
• Salsa
• Hot sauce
• Avocado

MEDITERRANEAN VEGETABLE FRITTATA RECIPE

Serves 4-8 

INGREDIENTS:

12 eggs 

4 tablespoons half-and-half 

1⁄2 teaspoon salt (plus additional salt and pepper for seasoning vegetables) 

4 oz goat cheese, chopped 

1-2 tablespoons of extra virgin olive oil 

4 garlic cloves, minced

1⁄2 of a large bell pepper, diced (red, orange or yellow) 

4 large leaves of lacinato/Tuscan kale, ribs removed, chopped into 1⁄2 inch strips 

1⁄2 cup corn kernels (precooked or frozen) 

1/3 cup kalamata olives, pitted and chopped

Optional: fresh basil

INSTRUCTIONS

1. Preheat the oven to 425 degrees Fahrenheit. 

2. Crack the eggs into a mixing bowl. Add the half-and-half and 1⁄2 teaspoon salt. Whisk just until the egg yolks and whites are blended. Whisk in half of the goat cheese (reserve the other half for topping the frittata before baking). Set the egg mixture aside. 

3. Use a 12-inch nonstick pan that is oven safe up to 500 degrees Fahrenheit or higher. On the stove, warm 1 tablespoon of olive oil in the pan over low to medium heat. Add the diced bell pepper and sauté for a few minutes, stirring occasionally. Then add the corn and kale to the pan and sauté for a few minutes. As you’re cooking, season the vegetables with a little salt and pepper to taste. Next, add the garlic and olives to the pan along with a teaspoon or two of olive oil, stir and continue to sauté for a couple more minutes until the kale is tender. 

4. Whisk the eggs once more and pour the mixture over the vegetables. Stir with a spatula briefly to combine and distribute the mixture evenly across the pan. Add the remaining goat cheese to the top of the frittata now. 

5. Allow it to cook over medium heat for 2 minutes, then carefully transfer the frittata to the oven. Bake for 7 to 10 minutes, until the eggs appear cooked and the center of the frittata jiggles just a bit when you carefully give the pan a gentle shake. Remove the frittata from the oven and place it on a cooling rack to cool for 5 minutes. Gently loosen it from the pan with a spatula, carefully slide it onto a large serving plate, slice it and serve.

Copyright 2025, Vitalita Health / Lisa Henderson, MS, RDN