Mediterranean Frittata Recipe (Low Sodium)
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Jump to RecipeThis Mediterranean frittata recipe is a great vegetarian breakfast made with onions, peppers, greens, and spices. A great satisfying brunch recipe that’s ready in just 30 minutes… great to make the night before, or freeze before baking. Low salt and low sodium too – for a heart-healthy option.
Enjoy a simple and hearty morning meal with this delicious frittata. Serve with your favorite low sodium toast and fresh fruit for a tasty way to rise & shine!
This bright and fresh Mediterranean frittata is bringing all the cozy vibes to our table this weekend. This frittata is the perfect brunch recipe and is vegetarian for a healthy meal ready in no time. This frittata cooks in a cast iron skillet for an easy one-pan breakfast recipe that makes clean-up a breeze.
This recipe uses bright and fresh vegetables (like peppers, onions, and greens) to add flavor without salt. I added oregano and red chili flakes for a bit of heat too.
This was such a delicious brunch, and made enough servings so we were able to enjoy it twice. An easy frittata breakfast everyone at the table will love!
This Mediterranean Frittata Recipe Is
- Bright
- Herby
- Flavorful
- Earthy
- Made in One Pan
- Ready in 30 Minutes
- Low in Sodium, No Salt Added
- Vegetarian
- Great to Meal Prep or Make Ahead
Easy Low Sodium Breakfasts with Eggs
This veggie frittata is what I call an Easy Weekend Meal– which is on your table in under 30 minutes. These quick and simple breakfast recipes are perfect for those days when you want a healthy home-cooked meal but don’t want to spend hours in the kitchen.
I have a whole section of this site dedicated to Low So Breakfasts, that are great for the whole family. A healthy meal can be on your table in no time. Even faster than ordering from a diner for breakfast!
Ingredients You’ll Need
See the recipe card below for a full list of instructions and ingredient amounts!
- Eggs – Eggs naturally contain about 60-70mg of sodium per large egg. We try to get cage free / free range eggs when we can. There isn’t any nutritional difference, but I always try to support animal welfare when I can!
- Onions
- Olive Oil
- Red Bell Pepper
- Greens – You can use spinach, kale, or any other green you have on hand (chopped collard greens or arugula would be delicious).
- Garlic Powder: Also a major pantry staple ingredient that gets used in our house daily! I love garlic powder and add it to a lot of recipes that I would use fresh garlic in too.
- Milk of choice
- Smoked Paprika: give an additional depth of flavor to this dish.
How to Make This Recipe
- Preheat oven to 425 degrees Fahrenheit.
- In a large 11-inch cast iron skillet, add the olive oil and onions. Sauté over low heat for about 8 minutes until they begin to brown. Add the diced red bell peppers and sauté for an additional 6 to 7 minutes until the begins to soften.
- Add the low sodium Worcestershire sauce, oregano, garlic powder, spinach, and stir well to combine.
- Crack the eggs into a separate bowl, and add the milk, pepper, and red chili flakes (optional). Whisk well until the eggs are well scrambled.
- Pour the eggs mixture into the cast iron skillet with the vegetables and stir quickly combine.
- Cook the eggs in the skillet for 4 to 5 minutes until the edges set (do not stir).
- Place the frittata in the oven and bake for 8 to 10 minutes until the top is lightly browned.
- Remove from oven, allow to cool for 10 minutes, and slice to serve.
Make-Ahead Instructions
To make ahead or the night before, follow the above steps 1-7. Cover with a plastic wrap, and refrigerate for up to a day. To reheat, place in a 350 degree oven for 15 minutes until hot.
More Easy Low Sodium Brunch Ideas
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Mediterranean Frittata (Low Sodium)
Equipment
- Mixing Bowl
- Cast Iron Skillet
Ingredients
- 2 tablespoons olive oil
- 1 sweet onion thinly sliced
- 1 red bell pepper diced
- 1 teaspoon low sodium Worcestershire sauce
- ½ teaspoon oregano
- ½ teaspoon garlic powder
- 2 cups fresh spinach or other chopped greens
- 10 eggs
- ¼ cup milk
- ½ teaspoon freshly ground Tellicherry Black Pepper
- ¼ teaspoon smoked paprika
- Red Chili Pepper Flakes optional
Instructions
- Preheat oven to 425 degrees Fahrenheit.
- In a large 11-inch cast iron skillet, add the olive oil and onions. Sauté over low heat for about 8 minutes until they begin to brown. Add the diced red bell peppers and sauté for an additional 6 to 7 minutes until the begins to soften.
- Add the low sodium Worcestershire sauce, oregano, garlic powder, spinach, and stir well to combine.
- Crack the eggs into a separate bowl, and add the milk, pepper, smoked paprika, and red chili flakes (optional). Whisk well until the eggs are well scrambled.
- Pour the eggs mixture into the cast iron skillet with the vegetables and stir quickly combine.
- Cook the eggs in the skillet for 4 to 5 minutes until the edges set (do not stir).
- Place the frittata in the oven and bake for 8 to 10 minutes until the top is lightly browned.
- Remove from oven, allow to cool for 10 minutes, and slice to serve.
Nutrition
*Please note, all nutrition content is estimated based on the ingredients we used, it may vary based on your ingredients. Always check your nutrition labels to verify sodium amounts.
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