Greek Beef Frittata with Caramelized Onions
9 colorSTHE WHY BEHIND THIS RECIPE
This protein-packed, nutrient-dense Mediterranean frittata was inspired by a Color Club member’s suggestion for a new recipe to get more meat, veggies and protein first thing in the morning. This recipe has been PERFECTED (in my opinion at least) with a key tip from The Food Lab by J. Kenji-Lopez-Alt—deeply caramelized onions in just 15 minutes. I’ve included a short video in the how to do it section below.
Eating a high-protein breakfast is so essential for metabolic health, hormone balance, and sustained energy. It helps to curb mid-morning crashes and keeps you feeling strong and full throughout your morning. The combination of healthy fats, high-quality protein, and colorful vegetables supports satiety, cellular health, and it just tastes REALLY GOOD!
You can make this for an easy meal prep breakfast or a satisfying brunch centerpiece. You can make tons of swaps and tweaks (notes below) and I hope you love it and it becomes a regular in your house.
Yields: 8 servings (but I often have 2 servings for breakfast!)
Total time: ~60 minutes
Prep time: 30-40 minutes
Cook time: 15-20 minutes
WHAT YOU NEED
TOOLS
INGREDIENTS
1 tbsp olive oil + 1 tbsp butter - best way to caramelize onions quickly! (see video and tips below)
1 medium white onion, cut into thin, vertical long slices, around 1/4-inch thick (see video below)
1lb ground beef - I used Force of Nature Venison & Beef Breakfast Sausage
1 tbsp tomato paste
1 tsp dried oregano
1/4 cup sun-dried tomatoes, diced
2 cups fresh spinach, roughly chopped
8 large eggs
1/4 cup milk or cream (optional, for fluffier texture)
1 cup cherry tomatoes, halved
1/2 cup crumbled feta cheese
Salt and pepper, to taste
Topping:
Herbs of choice
Sliced avocado on the side
Optional: yogurt and dill sauce (1 cup yogurt, 1 tbsp lemon juice, 1/4 cup chopped dill, 1 tsp salt)
HOW TO DO IT
Preheat the oven to 375°F.
Caramelize the onions - here’s how to caramelize onions in 10-15 minutes + see video below! 👇🏼
Preheat the pan – Heat a large stainless steel or cast iron skillet over medium-high heat. Add 1 tbsp butter and 1 tbsp olive oil (the combo prevents burning while adding flavor!).
Add the onions & salt – Toss the sliced onions into the pan and sprinkle with salt (this helps draw out moisture).
Start with high heat for 5 minutes – Let the onions cook over medium-high heat, stirring every 30-60 seconds. They will start to release water and soften.
Deglaze as needed – As brown bits develop on the pan, add 1 tablespoon of water and scrape them up with a wooden spoon. Repeat as necessary to prevent burning while encouraging caramelization.
Add a small pinch of baking soda - At this step, you can also add 1/8 tsp of baking soda (a very small pinch). You want to do this after the onions have softened and started releasing moisture but before the deep browning begins. Baking soda weakens the onion’s cell structure, releasing more sugars and speeding up browning. I’ve done this step and skipped this step, and it worked a little better with the baking soda but it was not imperative.
Timing of baking soda matters: If added too early, baking soda can make the onions break down too much, turning them mushy. If added too late, it won’t have as much time to accelerate browning effectively.
Reduce heat to medium & continue cooking – After about 5 minutes, lower the heat to medium and continue cooking for another 7-10 minutes, stirring every 30-45 seconds and deglazing with water when needed.
Remove from skillet and set aside!
Cook the ground beef:
In the same skillet as the onions, add the ground beef and 1 tbsp tomato paste. Cook until browned and fully cooked, breaking it apart with a spatula.
Optional: At this step you can remove the beef from the pan and de-grease the pan and dab the meat with a paper towel to remove excess grease. Grease will depend on the type of meat you are using.
Combine beef mixture in the skillet:
In the skillet, add the onions back in, and add in the beef (if you removed), the chopped sun dried tomatoes, oregano, and a sprinkle of salt and pepper. Mix well.
Add the chopped spinach to the beef mixture and stir until just wilted (about 1 minute).
Turn off the heat.
Prepare and add egg mixture:
In a large bowl, whisk together the eggs, milk (if using) and a pinch of salt.
Pour the egg mixture evenly over the beef and veggie mixture in the skillet. Spread out evenly with a spoon or spatula.
Add toppings:
Scatter the halved cherry tomatoes and crumbled feta evenly over the top.
Give the skillet a gentle shake to help the egg mixture settle.
Bake, cool, serve!
Transfer the skillet to the preheated oven.
Bake for 18–22 minutes, or until the eggs are set in the center and slightly golden on top. (You can check doneness by inserting a knife into the center—it should come out clean.)
Let the frittata cool for 5 minutes before slicing.
Optional - sprinkle with fresh herbs on top or a yogurt/herb sauce!
Coming at you with my coziest Sunday meal prep fit and messy hair…but I did say 2025 was the year of more real-ness + less influencing in the kitchen and this video is just that.
SWAPS, TIPS & TRICKS
Tips for caramelizing onions (I learned these from The Food Lab book!)
Use a mix of butter and oil – Butter adds flavor, while oil prevents burning at high heat. A 50/50 mix is ideal, as I call for in this recipe!
Use a wide stainless steel or cast iron pan because it allows for better evaporation and browning compared to nonstick pans.
Start with medium-high heat, then reduce – Beginning at medium-high heat helps onions release moisture quickly, speeding up the softening process before lowering the heat to prevent burning.
Add a small pinch of baking soda – Add 1/8 tsp of baking soda (a very small pinch) after the onions have softened and started releasing moisture but before the deep browning begins. Baking soda weakens the onion’s cell structure, releasing more sugars and speeding up browning. I’ve done this step and skipped this step, and it worked a little better with the baking soda but it was not imperative.
Deglaze with water – Instead of just relying on slow cooking, add a small amount of water (or broth) and scrape the pan occasionally to dissolve the flavorful browned bits to speed up caramelization.
Don’t overcrowd the pan – If the onions are piled too high, they steam instead of brown. Keep them in a single layer for best results.
Stir occasionally, not constantly – Letting onions sit undisturbed for 30-60 seconds between stirs allows for better browning.
Swaps:
Ground beef – Swap with any other ground meat, or leave out entirely.
Onions – Swap white onion for red onion for a deeper color and slight sweetness. You could also use shallots for a more delicate flavor and then skip the caramelization step if you use shallots.
Sun-dried tomatoes – Mix in roasted red bell peppers.
Spinach – Try a mix of rainbow chard or baby kale for a variety of greens.
Cheese swap – Instead of feta, try crumbled goat cheese or shredded sharp white cheddar.
Nutritional Info
Per serving, yields 8 servings (I usually have 2 servings for breakfast)
Calories: 240
Carbohydrates: 5g
Fiber: 1g
Net carbs: 4g
Protein: 20g
Fat: 15g
Sodium: 226mg
Sugar: 2g
