Name: Mediterranean Lentil Frittata
Prep time: 10 min
Cook time: 25 min
Total time: 35 min
Ingredients: 1 cup cooked green or brown lentils (canned or freshly cooked); 6 large eggs; ¼ cup milk or dairy-free alternative; ½ cup crumbled feta cheese (optional for vegan); 1 cup fresh spinach, chopped; ½ cup cherry tomatoes, halved; ¼ cup Kalamata olives, sliced; 1 small red onion, finely diced; 1 clove garlic, minced; 1 tbsp olive oil; 1 tsp dried oregano; Salt and pepper to taste; Fresh parsley, chopped, for garnish

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Try this Mediterranean Lentil Frittata recipe for a protein-packed, flavorful meal! Loaded with lentils, spinach, tomatoes, and Mediterranean herbs, it’s perfect for breakfast, lunch, or dinner. Quick, easy, and nutritious!

Imagine starting your day with a breakfast that’s not only flavorful but also bursting with plant-based protein, vibrant Mediterranean herbs, and a satisfying texture. This Mediterranean Lentil Frittata is a delightful twist on a classic dish, made hearty with lentils and infused with Mediterranean ingredients like spinach, tomatoes, olives, and feta. Whether for breakfast, brunch, lunch, or dinner, this versatile recipe is a nutritious and delicious addition to your meal rotation.

Why You’ll Love This Recipe

Protein-Packed: Lentils and eggs combine for a nutrient-dense, satisfying meal.
Bursting with Mediterranean Flavors: Olives, feta, and oregano bring a bold, zesty profile.
Easy and Versatile: Great for any meal and customizable to suit your taste.
One-Skillet Simplicity: Minimal cleanup with this all-in-one recipe.
Nutritious: Packed with fiber, vitamins, and minerals for a wholesome dish.

Ingredients You’ll Need

1 cup cooked green or brown lentils (canned or freshly cooked)
6 large eggs
1/4 cup milk (or dairy-free alternative)
1/2 cup crumbled feta cheese (optional for vegan option)
1 cup fresh spinach, chopped
1/2 cup cherry tomatoes, halved
1/4 cup Kalamata olives, sliced
1 small red onion, finely diced
1 clove garlic, minced
1 tbsp olive oil
1 tsp dried oregano
Salt and pepper, to taste
Fresh parsley, chopped, for garnish

Nutrition Information (Per Serving)

Calories: 280 kcal
Protein: 16g
Carbohydrates: 20g
Fiber: 5g
Fat: 15g

Step-by-Step Instructions

Step 1: Preheat the Oven

Preheat your oven to 375°F (190°C). Using the oven ensures an evenly cooked frittata with a golden top.

Step 2: Prepare the Egg Mixture

In a large mixing bowl, whisk together the eggs, milk, salt, and pepper. Gently fold in the cooked lentils.

Step 3: Sauté the Vegetables

Heat olive oil in an oven-safe skillet over medium heat. Sauté the red onion and garlic until softened. Add the spinach, tomatoes, and olives, cooking briefly until the spinach wilts. Sprinkle oregano over the mixture.

Step 4: Add the Egg Mixture

Pour the egg and lentil mixture over the vegetables in the skillet. Spread evenly and sprinkle with feta cheese if using. Cook on the stovetop for 2-3 minutes, allowing the edges to set.

Step 5: Bake the Frittata

Transfer the skillet to the preheated oven and bake for 15-20 minutes. The frittata is ready when the center is set, and the top is lightly golden.

Step 6: Serve and Enjoy

Let the frittata cool slightly before slicing. Garnish with fresh parsley and serve warm.

Expert Tips for Success

Use an Oven-Safe Skillet: Cast iron or stainless steel works best for stovetop-to-oven transitions.
Season Generously: Lentils and eggs benefit from a good balance of salt and pepper.
Avoid Overcooking: Remove the frittata from the oven as soon as it sets to prevent a rubbery texture.
Cool Before Slicing: Let the frittata rest for 5-10 minutes to ensure clean slices.

Variations and Customizations

Add More Veggies: Include mushrooms, bell peppers, or zucchini for added nutrition.
Spice It Up: Add chili flakes or a dash of hot sauce for extra heat.
Vegan Option: Replace eggs with a chickpea flour mixture (1 cup chickpea flour + 1 cup water for 6 eggs). Use vegan feta or omit cheese.
Cheesy Boost: Mix shredded mozzarella or Parmesan into the egg mixture.

Storage and Reheating

Storage: Store leftover frittata slices in an airtight container in the refrigerator for up to 3 days.
Reheating: Reheat in a 350°F (175°C) oven for 8-10 minutes or microwave for 1-2 minutes until warmed through.
Freezing: Wrap individual slices tightly and freeze for up to 2 months. Thaw overnight in the fridge before reheating.

Serving Suggestions

Fresh Salad: Pair with a Mediterranean cucumber and tomato salad.
Whole-Grain Bread: Serve alongside toasted pita or crusty bread.
Tzatziki Sauce: Add a dollop for a refreshing, creamy accompaniment.
Brunch Spread: Combine with roasted potatoes and fresh fruit for a complete meal.

FAQs

Can I use canned lentils?
Yes, just rinse and drain them before adding to the recipe.

What’s the best vegan substitute for eggs?
Use a chickpea flour and water mixture or a commercial egg replacer.

Can I make it ahead of time?
Absolutely! Prepare the frittata, refrigerate, and reheat before serving.

What’s the best skillet to use?
A non-stick, oven-safe skillet is ideal to ensure the frittata doesn’t stick.

Can I freeze it?
Yes, freeze individual slices for quick, reheatable meals.

Conclusion

The Mediterranean Lentil Frittata is a versatile, protein-packed dish that’s perfect for any meal of the day. With its hearty lentils, vibrant vegetables, and savory Mediterranean flavors, it’s a satisfying and nutritious option for those seeking a wholesome recipe. Whether you enjoy it warm from the oven or reheated as leftovers, this frittata is sure to become a favorite in your kitchen. Give it a try and enjoy the vibrant taste of the Mediterranean!