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Mediterranean Frittata with Spinach and Feta Recipe

A vegan Mediterranean frittata made with chickpea flour, spinach, and dairy-free feta—fluffy, savory, and packed with flavor.
Print Recipe
Prep Time 15 minutes
Cook Time 30 minutes
Total Time 45 minutes
Servings: 4 servings
Calories: 260
Ingredients Method Notes

Ingredients
  

  • Chickpea flour: 1 cup
  • Plant-based milk unsweetened: 1 1/4 cups
  • Nutritional yeast: 2 tbsp
  • Baking powder: 1 tsp
  • Olive oil: 2 tbsp
  • Garlic: 2 cloves minced
  • Onion: 1 small diced
  • Fresh spinach: 2 cups
  • Vegan feta cheese: 1/2 cup crumbled
  • Fresh parsley: 2 tbsp chopped
  • Dried oregano: 1 tsp
  • Salt: 1/2 tsp
  • Black pepper: 1/4 tsp

Method
 

  1. Preheat oven to 375°F (190°C).
  2. In bowl, whisk chickpea flour, plant milk, nutritional yeast, baking powder, salt, and pepper until smooth.
  3. Heat olive oil in oven-safe skillet; sauté onion and garlic for 3 minutes.
  4. Add spinach; cook 2 minutes until wilted.
  5. Pour chickpea mixture over vegetables.
  6. Sprinkle vegan feta and oregano on top.
  7. Transfer skillet to oven; bake 25–30 minutes until golden and set.
  8. Garnish with parsley.
  9. Slice and serve warm.

Notes

Nutritional Values (per serving)

  • Calories: 260
  • Total Fat: 12g
  • Saturated Fat: 3g
  • Carbohydrates: 28g
  • Fiber: 6g
  • Protein: 12g

Vitamins and Minerals (per serving)

  • Vitamin A: 40%
  • Vitamin C: 22%
  • Iron: 15%
  • Calcium: 12%
  • Magnesium: 9%

Additional Notes/Tips

  • Add sun-dried tomatoes for tangy richness.
  • Use fresh dill instead of parsley for a flavor twist.
  • Serve with crusty bread for brunch perfection.
  • Leftovers reheat well in a skillet.