Quick-Links
This is my high-protein Mediterranean frittata — the perfect grab-and-go breakfast or light lunch.
It’s packed with eggs, feta, cavolo nero and Mediterranean veggies, comes in under 400 calories and has over 20g protein per serving. Ideal for weekend meal prep so you’ve got a healthy, flavour-packed option ready to go all week.
Why you'll love this recipe
Great for meal prep – breakfast, lunch or snack
Filled with Mediterranean flavours: feta, basil, cavolo nero, tomatoes
High in protein and healthy fats to keep you full
Can be eaten hot or cold and travels well in lunchboxes
This Mediterranean Frittata is one of those recipes that makes healthy eating feel effortless – bake once, eat well for days.
Recipe Info
10 minutes
40 minutes
4
Breakfast | High Protein | Meal Prep | One Pan
Delicious High-Protein Mediterranean Frittata Recipe
Ingredients
10 free range eggs
180 g feta, crumbled
100 g mushrooms, sliced
7 cherry tomatoes, halved
½ red bell pepper, chopped
1 small red onion, finely sliced
Large handful cavolo nero, chopped
1 tbsp olive oil
1 tbsp Italian seasoning
Fresh basil, to garnish
Salt & pepper, to taste
Instructions
Preheat the oven.
Preheat your oven to 180°C (fan).Prep the veg.
Chop mushrooms, tomatoes, pepper, onion and cavolo nero.Combine everything.
Add all the ingredients to a large ovenproof dish: eggs, feta, veg, olive oil, Italian seasoning, salt and pepper. Whisk/mix well so everything is evenly distributed.Bake.
Place into the oven and cook for 30–40 minutes, until the frittata is set in the middle and lightly golden on top.Garnish & serve.
Allow to cool slightly, then garnish with fresh basil and an extra drizzle of olive oil if you like. Slice into 4 portions and enjoy warm or cold.
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This Mediterranean Frittata is everything you want from a high-protein breakfast or lunch — nourishing, satisfying, and full of colour and flavour. Save this recipe and come back to it anytime you want an easy prep-ahead option that keeps you on track.
Why choose Mediterranean Frittata Recipe
High-Protein
Easy to cook in one pan
Delicious and nutritious!
SWAPS + UPGRADES
- Cheese swap: Use goat’s cheese or light mozzarella instead of feta.
- Veg boost: Add spinach, courgette or roasted peppers.
- Lower fat: Reduce feta to 120 g and skip the extra drizzle of olive oil on top.
- Extra protein: Serve with Greek yoghurt on the side or some smoked salmon.
- Make it spicy: Add chilli flakes or harissa to the egg mix.
More Recipes at Archer Kitchen
Thanks for stopping by Archer Kitchen by Rebecca Archer. Whether you’re here for quick weekday fixes, indulgent weekend treats, or to explore new flavours, we’ve got your back. Hungry for more inspiration? Dive into my collection of recipes and check out my cookbooks for exclusive tips, tricks, and flavour-packed dishes that’ll take your cooking game to the next level. Bookmark us, come back often, and let’s keep cooking up a storm together!
Frequently Asked Questions
Can I make this frittata ahead of time?
Yes it keeps perfectly for 3–4 days in the fridge. Store in an airtight container and reheat gently or enjoy cold.
Can I freeze this frittata?
You can! Slice it into portions, wrap tightly, and freeze for up to 2 months. Defrost in the fridge and reheat in the oven or air fryer.
What can I use instead of cavolo nero?
Spinach, kale, or rocket all work well. Just be sure to squeeze out any excess water if using spinach.
Can I use whole eggs and egg whites?
Absolutely — swap 2–3 eggs for egg whites if you want to lower calories and fat.
Why did my frittata turn watery?
This usually happens when the vegetables weren’t dried properly or the dish was baked at too low a temperature. Make sure to pat down any high-moisture veg like tomatoes.
Can I add meat?
Yes cooked bacon, turkey, ham, chicken or pancetta all work beautifully.
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