Main mealLow carb, high fatVegetarianBalancedKetogenicMediterraneanDairy€€
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 time13 min
Cook time15 min
Total time28 min
Servings2
Recipe
Per servingTotal
Calories:530.5 kcal1060.9 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:922 mg1843.9 mg
Potassium:568 mg1136 mg
Calcium:413.2 mg826.4 mg
Iron:3.4 mg6.8 mg
Magnesium:46.8 mg93.6 mg
Zinc:3.8 mg7.6 mg
Phosphorus:548.1 mg1096.1 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
- 1In 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.
- 2Preheat 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.
- 3Reduce 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.
- 4Sprinkle 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.
- 5Remove 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.