Mediterranean Frittata Recipe (Low Sodium)

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This 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!

Mediterranean frittata recipe a healthy low salt and low sodium breakfast idea with eggs
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

low sodium frittata recipe healthy low salt breakfast recipes with eggs heart healthy brunch ideas

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!

What’s In This Vegetarian Low Sodium Frittata Recipe?

I love shopping for fresh produce through Misfits Market – they sell groceries, healthy pantry staples, and fantastic food finds (like meat and dairy) at a discounted price. Choose what goes into the box, save up to 40% off grocery store prices & save time with free delivery to your door!

  • 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.

low sodium egg recipes no salt added breakfast ideas with vegetables and spices vegetarian low sodium meals

How Do I Make Frittata with Arugula and Zucchini?

  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!

Mediterranean egg recipe in a cast iron skillet with red bell pepper kale caramelized onions and red chili pepper flakes, a no salt breakfast idea.

More Easy Low Sodium Brunch Recipes You’ll Love!

Share This Mediterranean Vegetable Frittata Recipe

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And please feel free to share with your Facebook groups or friends!

Let’s keep in touch – don’t forget to follow over on Instagram, Facebook, & my Youtube channel for more amazing low sodium recipes – I’d love to connect with you there!

low sodium egg recipes no salt added breakfast ideas with vegetables and spices vegetarian low sodium meals

Mediterranean Frittata (Low Sodium)

AuthorKelly Jensen
This 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.
5 from 2 votes
Prep Time 5 minutes
Cook Time 25 minutes
Total Time 30 minutes
Course Breakfast, brunch
Cuisine American, Mediterranean
Servings 8
Calories 135 kcal

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.

Notes

Save Money on Fresh Groceries & Pantry Staples!

I get all the fresh produce for my recipes from my garden and from Misfits Market – they sell organic produce at a discounted price, and it’s purchased direct from farmers to reduce food waste. We get Misfit boxes every other week and love picking out our favorite seasonal produce for delivery.  You can save up to 40% off grocery store prices.
If you think produce delivery is too expensive… think again, and give Misfits Market a try!

Nutrition

Calories: 135kcalCarbohydrates: 6gProtein: 8gFat: 9gSaturated Fat: 2gPolyunsaturated Fat: 1gMonounsaturated Fat: 5gTrans Fat: 0.02gCholesterol: 206mgSodium: 94mgPotassium: 225mgFiber: 1gSugar: 3gVitamin A: 1514IUVitamin C: 23mgCalcium: 61mgIron: 1mg

*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.

Keyword low sodium breakfast recipes, low sodium breakfasts, low sodium egg recipes, low sodium frittata, meditarranean vegetable frittata, mediterranean frittata
Tried this recipe?Let us know how it was! Please comment and leave a review.

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