Mediterranean Frittata Recipe (Low Sodium)

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!

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• 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: I like to use this fruit olive oil which has a fantastic flavor and deep color- it’s inexpensive so I keep a few liters stocked up in my pantry.  For the quality of oil you get, it’s an excellent value, I highly recommend!
• 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 this 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.

1. Preheat oven to 425 degrees Fahrenheit.
2. 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.
3. Add the low sodium Worcestershire sauce, oregano, garlic powder, spinach, and stir well to combine.
4. 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.
5. Pour the eggs mixture into the cast iron skillet with the vegetables and stir quickly combine.
6. Cook the eggs in the skillet for 4 to 5 minutes until the edges set (do not stir).
7. Place the frittata in the oven and bake for 8 to 10 minutes until the top is lightly browned.
8. Remove from oven, allow to cool for 10 minutes, and slice to serve.

Make This Frittata Ahead

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.

One of the Best Low Sodium Vegetarian Breakfast Recipes

This low sodium Mediterranean Frittata is fantastic vegetarian recipe that everyone will love. It’s loaded with fresh vegetables, herbs, spices, and good olive oil. It’s a great way to get some extra vegetables onto the table too!

Browse all our low sodium vegetarian recipes here for more fresh & delicious meal ideas. These meatless meals are great to enjoy from breakfast, lunch, dinner, or dessert!