This Sheet Pan Mediterranean Frittata is a convenient, protein-rich meal featuring eggs, chicken sausage, zucchini, grape tomatoes, red onion, feta cheese, and fresh dill.
Everything bakes together on a rimmed baking sheet, making it easy to prepare breakfast, brunch, or dinner for a family.
The recipe uses a two-stage baking method. First, the vegetables and sausage roast at a higher temperature to release excess moisture and develop a lightly browned flavor.
Then, a seasoned egg mixture is poured over the roasted ingredients and baked until fluffy and fully set. With just 20 minutes of preparation and 25 minutes of baking, this dish makes eight satisfying portions.
Recipe Overview
- Prep Time: 20 minutes
- Cook Time: 25 minutes
- Total Time: 45 minutes
- Servings: 8
- Cooking Method: Oven-baked
- Cuisine: Mediterranean-inspired
- Main Ingredients: Eggs, chicken sausage, zucchini, tomatoes, feta, and dill
Ingredients
For the Frittata
- 12 large eggs
- 1 cup milk
- 12 ounces fully cooked chicken sausage, sliced into ½-inch rounds
- 1½ cups sliced zucchini
- 1 cup grape tomatoes, halved
- ½ cup diced red onion
- 1 tablespoon olive oil
- ¾ teaspoon kosher salt
- ½ teaspoon ground black pepper
- ¼ cup crumbled feta cheese
- 1 tablespoon chopped fresh dill
For Serving
- Buttered toast, as desired
Kitchen Equipment
- One rimmed baking sheet
- Large mixing bowl
- Wire whisk
- Sharp knife and cutting board
- Measuring cups and spoons
- Spatula or serving knife
Step-by-Step Instructions
Step 1: Prepare the Oven and Vegetables
Preheat the oven to 400°F (200°C). Lightly grease a rimmed baking sheet if needed to prevent sticking.
Slice the chicken sausage into rounds, cut the zucchini into slices, halve the grape tomatoes, and dice the red onion. Arrange the prepared ingredients in a single layer on the baking sheet.
Drizzle the olive oil over the sausage and vegetables. Toss everything gently to coat, then spread the ingredients evenly across the pan. Avoid overcrowding so the vegetables can roast rather than steam.
Step 2: Roast the Sausage and Vegetables
Place the baking sheet in the preheated oven and roast for 7 minutes. The zucchini and tomatoes should begin to soften, while the sausage and onions develop some golden edges.
Roasting before adding the eggs is an important part of this recipe. It helps evaporate excess moisture from the vegetables, reducing the risk of a watery frittata.
Once the initial roasting time is complete, carefully remove the pan from the oven. Reduce the oven temperature to 375°F (190°C).
Step 3: Prepare the Egg Mixture
Crack the eggs into a large mixing bowl. Add the milk, kosher salt, and ground black pepper.
Whisk thoroughly until the yolks and whites are completely blended and the mixture looks smooth and uniform. Avoid leaving streaks of egg white, as they can create uneven patches in the finished frittata.
Pour the egg mixture slowly over the roasted sausage and vegetables. Distribute it across the entire baking sheet, making sure the liquid reaches the corners and surrounds the solid ingredients.
Sprinkle the crumbled feta evenly over the surface.
Step 4: Bake Until Set
Return the baking sheet to the oven and bake at 375°F (190°C) for 17–20 minutes.
Check the center toward the end of the baking period. The eggs should look firm, with no liquid custard remaining in the middle. A knife inserted into the center should come out without wet egg mixture.
Avoid baking longer than necessary, as excessive heat can make the eggs rubbery and dry. If the center needs more time, continue baking in short increments until fully set.
Step 5: Garnish and Serve
Remove the frittata from the oven and let it rest briefly so the eggs can settle and the slices are easier to cut.
Sprinkle the chopped fresh dill over the top. Cut the frittata into eight equal portions and serve warm with crisp buttered toast.
Tips for a Fluffy, Flavorful Frittata
Roast Moisture-Rich Vegetables First
Zucchini and tomatoes naturally release liquid as they cook. Roasting them before adding the eggs helps remove some of that moisture and concentrates their flavor.
This step also gives the vegetables a slightly caramelized finish that complements the savory sausage and tangy feta.
Use a Rimmed Baking Sheet
A rimmed baking sheet keeps the uncooked egg mixture contained and makes transferring the pan to the oven safer. Choose a pan large enough to spread the ingredients in a relatively even layer without crowding.
Distribute the Ingredients Evenly
Arrange the roasted vegetables and sausage throughout the pan before pouring in the custard. This helps each portion contain a balanced mixture of eggs, vegetables, and sausage. Spread the feta across the surface for a consistent flavor in every slice.
Avoid Overbaking
Eggs continue to cook briefly from residual heat after leaving the oven. Remove the frittata as soon as the center is firm and fully set. Overcooking can result in a tough texture and make the dish less enjoyable when reheated.
Ingredient Substitutions and Variations
Change the Sausage
Roasted garlic chicken sausage with herbs and onions provides a savory base, but other fully cooked sausage varieties can also work. Choose a mild or spicy option according to your taste.
For a vegetarian version, simply leave out the sausage and increase the vegetables.
Add More Vegetables
Bell peppers and spinach can be used alongside the existing vegetables. Slice peppers into small pieces and roast them with the other ingredients.
If using spinach, add it in moderation and remove excess moisture from previously cooked or thawed spinach before incorporating it.
Adjust the Cheese
Feta gives the frittata a salty, tangy flavor that complements the vegetables. If you prefer a milder taste, use a smaller quantity or substitute another crumbled cheese that melts well. Keep in mind that different cheeses can change the final saltiness and texture.
Choose Your Favorite Herbs
Fresh dill provides a bright finishing flavor, but other fresh herbs can be used to change the character of the dish. Chopped parsley or basil can add a different aromatic note. Add delicate fresh herbs after baking to preserve their flavor.
Serving Suggestions
Serve this Mediterranean-inspired frittata with buttered toast for a simple breakfast or dinner. For a larger brunch spread, pair it with a fresh green salad, sliced fruit, or roasted potatoes.
It can also be served as part of a meal-prep routine. Cut the cooled frittata into individual portions and store them in airtight containers in the refrigerator. Reheat each serving gently in the microwave or oven until warmed throughout.
Nutrition Facts
The following nutritional estimates are for one of eight servings.
| Nutrient | Amount Per Serving | % Daily Value* |
|---|---|---|
| Calories | 239 | — |
| Total Fat | 15g | 20% |
| Saturated Fat | 5g | 27% |
| Cholesterol | 315mg | 105% |
| Sodium | 771mg | 34% |
| Total Carbohydrates | 7g | 2% |
| Dietary Fiber | 1g | 3% |
| Total Sugars | 4g | — |
| Protein | 18g | 36% |
| Vitamin C | 9mg | 10% |
| Calcium | 123mg | 9% |
| Iron | 2mg | 9% |
| Potassium | 274mg | 6% |
Percent Daily Values are based on a 2,000-calorie diet. Nutritional values are estimates and may vary depending on the specific sausage, milk, and cheese used.
Final Thoughts
This Sheet Pan Mediterranean Frittata combines everyday ingredients with a straightforward two-stage baking method to create a satisfying meal with minimal cleanup.
Roasting the vegetables first helps maintain a fluffy egg texture, while chicken sausage, feta, and fresh dill bring savory, tangy, and aromatic flavors to every slice.
Serve it fresh from the oven with buttered toast or portion it out for convenient meals throughout the week.
