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+ servings
a frittata in a cast iron skillet on a white marble table with a bowl of sea salt and fresh sage leaves

Mediterranean Chickpea Harissa Frittata

Kristina Todini, RDN
Mediterranean Chickpea Harissa Frittata, a simple one-pan vegetable frittata made with pulses, sun-dried tomatoes, spinach, feta cheese, za’atar seasoning, and spicy harissa. A simple savory breakfast or easy cast iron skillet weeknight meal!
4.80 stars (5 ratings)
Prep Time 5 minutes
Cook Time 20 minutes
Total Time 25 minutes
Course Breakfast + Brunch, Main Dishes
Cuisine Italian, Mediterranean
Servings 4 servings
Calories 176 kcal

Equipment

  • 1 cast iron skillet

Ingredients
  

  • 1 teaspoon oil
  • 1 cup chickpeas drained
  • ½ cup sun-dried tomatoes + 1/2 teaspoon reserved oil
  • 2 cups spinach fresh or frozen
  • ½ teaspoon za'atar seasoning
  • 10 whole eggs whisked
  • ½ cup feta cheese
  • 2 tablespoons harissa sauce
  • 1 pinch salt and pepper

Instructions
 

  • Preheat oven and prep vegetables: Preheat oven to 350 degrees F. Heat cast iron skillet over medium heat. Add olive oil and chickpeas, cooking low and slow until chickpeas release liquid and begin to dry out and brown. Then add sun-dried tomatoes with a bit of their reserved oil, spinach, and za'atar seasoning and cook until spinach is wilted, 2-3 minutes.
  • Add eggs: When spinach has wilted, spread the vegetable mixture out evenly in cast iron skillet and then add the whisked eggs, rotating pan to ensure eggs evenly coat the vegetables. Cook over medium heat until the eggs begin to cook about halfway through. Do not move eggs and vegetables around with spatula on pan, let the eggs cook without moving so the frittata sets.
  • Add cheese and sauce: When eggs are about halfway cooked through, add the feta cheese and spoon the harissa sauce over the top of the frittata and sprinkle with salt and pepper. Remove cast iron skillet from the stovetop and place on the center rack in the oven. Bake until the top of the frittata is cooked, about five minutes.
  • Bake frittata: Remove from oven, and let cool slightly. To serve, cut into pie slices or squares and remove from pan with a spatula.

Notes

  • Recipe notes: don't heat the pan too high when setting the frittata on the stovetop or the eggs will stick to the pan
  • Tools needed: cast iron skillet, spatula, knife set, cutting board
  • Prep ahead: this frittata recipe can be prepped ahead and reheated in a pan right before serving
  • Leftovers and storage: store leftovers in a glass food storage container in the refrigerator for up to four days
  • Nutrition notes: this vegetable and cheese frittata is high in protein, iron, vitamin A, and vitamin C and is low in carbohydrates and total calories per serving. Pair it with a side salad with a simple olive-oil based dressing for a complete meal.

Nutrition

Serving: 1serving (1/4 of frittata)Calories: 176kcalCarbohydrates: 22gProtein: 9gFat: 7gSaturated Fat: 3gPolyunsaturated Fat: 1gMonounsaturated Fat: 2gTrans Fat: 1gCholesterol: 26mgSodium: 372mgPotassium: 718mgFiber: 6gSugar: 9gVitamin A: 1686IUVitamin C: 11mgCalcium: 148mgIron: 3mg
Keyword breakfast, frittata, greek frittata
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