BreakfastLow carbVegetarian€€
Light Mediterranean Frittata with Cherry Tomatoes, Feta, and Fresh Basil
The cherry tomato frittata is a quickly prepared, protein-rich meal that brings the freshness of Mediterranean ingredients straight to your plate.
Prep time
13 min
Cook time
15 min
Total time
28 min
Servings
2
Recipe
Eggs, Grade A, Large, egg whole
6 pieceMilk, whole, 3.25% milkfat, with added vitamin D
4 tbspTomatoes, grape, raw
200 gCheese, feta, whole milk, crumbled
60 gCheese, parmesan, grated
30 gBasil, fresh
1 handfulOil, olive, extra virgin
2 tbspSalt, table, iodized
1 pinchSpices, pepper, black
2 pinchPer servingTotal
Calories:530.6 kcal1061.2 kcal
Protein:29.3 g58.6 g
Carbohydrates:11.6 g23.2 g
Fiber:2.3 g4.5 g
Water:256.9 ml513.7 ml
Fat:40.6 g81.2 g
Micronutrients
Sugar:2.1 g4.2 g
Saturated fat:13.9 g27.7 g
Cholesterol:600.6 mg1201.2 mg
Sodium:914.2 mg1828.4 mg
Potassium:568.8 mg1137.6 mg
Calcium:413.5 mg826.9 mg
Iron:3.4 mg6.8 mg
Magnesium:46.9 mg93.8 mg
Zinc:3.8 mg7.6 mg
Phosphorus:548.2 mg1096.3 mg
Vitamin C:27.9 mg55.8 mg
Vitamin A:341.3 µg682.5 µg
Vitamin D:3.6 µg7.2 µg
Vitamin B12:2.2 µg4.4 µg
Instructions
1
In a bowl, whisk the eggs with the milk, grated Parmesan, pepper, and half of the chopped basil. Add just a pinch of salt, since both cheeses are already quite salty.
2
Preheat the oven to 180 °C (grill or fan function). In a pan over medium-high heat, warm the olive oil and sauté the halved cherry tomatoes for 2 minutes, until slightly softened.
3
Reduce the heat and spread the tomatoes evenly in the pan. Pour the egg mixture over them. Do not stir the frittata; simply let it cook over low heat for 4–5 minutes, until the edges are set.
4
Sprinkle the crumbled feta cheese on top. Then place the pan in the preheated oven for 5–8 minutes, until the frittata rises and turns golden brown on top.
5
Remove the frittata from the oven, sprinkle with the remaining basil, and let it rest for 2 minutes, then cut it into wedges and serve.
Nutritional benefits
This meal helps maintain muscle mass thanks to its high content of biologically available protein, while also providing lycopene from tomatoes for antioxidant cell protection.
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About the recipe
Nutritional values are calculated per standard 100 g. This allows you to compare different foods more easily and have better control over your intake if you weigh your food.