If you’re looking for a nutritious, flavorful start to your day, a Mediterranean frittata with spinach, feta, and sundried tomatoes may be just what you need. This breakfast dish is packed with protein, low in carbs, and loaded with vitamins and minerals. It’s easy to prepare and gives you the energy boost you need to begin your morning right.
What is a Mediterranean Frittata?
A frittata is an Italian-style egg dish that’s similar to an omelet or crustless quiche. It’s made by mixing beaten eggs with vegetables, cheese, and sometimes meat, and then cooking the mixture in a pan until it’s set. This version takes its flavor cues from the Mediterranean diet by including heart-healthy ingredients like spinach, feta cheese, and sundried tomatoes.
Health Benefits and Nutritional Information
This Mediterranean-style frittata offers a balanced blend of nutrients. Eggs provide high-quality protein and healthy fats that help keep you full. Spinach is rich in iron, calcium, and antioxidants. Feta cheese brings calcium and a tangy flavor, while sundried tomatoes offer a concentrated source of vitamins like vitamin C and lycopene.
The Mediterranean diet has long been praised for its heart-healthy benefits. It promotes eating whole foods, healthy fats, and fresh vegetables. This frittata fits right into those guidelines and serves as a great option for those following a low-carb or keto-friendly plan.
Precautions: Although this dish is healthy, be mindful of sodium content. Feta cheese and sundried tomatoes are naturally salty, so it’s best to use low-sodium options if you’re watching your salt intake.
Ingredients
- 6 large eggs
- 1/4 cup milk (or dairy-free alternative)
- 1 cup fresh spinach, chopped
- 1/2 cup crumbled feta cheese
- 1/4 cup chopped sundried tomatoes (preferably not in oil, or drained well)
- 1 small onion, finely chopped
- 1 tbsp olive oil
- Salt and pepper to taste
- Optional: fresh basil or oregano for garnish
Instructions
Step 1: Prep Your Ingredients
Start by preheating your oven to 375°F (190°C). Chop the spinach, sundried tomatoes, and onion. Crack the eggs into a mixing bowl and whisk them together with the milk, a pinch of salt, and black pepper.
Step 2: Sauté the Vegetables
In an oven-safe skillet (like a cast-iron pan), heat olive oil over medium heat. Add the chopped onion and sauté for 2-3 minutes until it becomes soft. Stir in the spinach and cook for another 1-2 minutes until wilted. Add the sundried tomatoes next and stir everything together.
Step 3: Add Eggs and Cook
Pour the egg mixture into the skillet directly over the vegetables. Sprinkle the crumbled feta cheese evenly across the top. Let the mixture cook undisturbed over medium-low heat for 3–4 minutes, just until the edges begin to set.
Step 4: Bake to Finish
Transfer the skillet to your preheated oven and bake for 10–12 minutes, or until the frittata is fully set and slightly golden on top. You can test doneness by inserting a toothpick in the center—if it comes out clean, it’s done.
Step 5: Serve and Enjoy
Let the frittata cool for 5 minutes before slicing. Garnish with fresh herbs if desired, and serve warm. It pairs well with a simple green salad or whole-grain toast.
Final Thoughts
This Mediterranean frittata is not only delicious but also a smart choice for anyone wanting a nutritious, easy-to-make breakfast. With a mix of quality protein, good fats, and veggies, it supports a healthy lifestyle while satisfying your taste buds. Whether you’re on a low-carb diet or just looking for a better breakfast, this dish deserves a place on your table.
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