A frantic call from my neighbor woke me at 7 AM: “Marcus, help! I’ve got brunch guests arriving in an hour and my quiche is ruined!” I grabbed my apron and hustled next door. Surveying her kitchen, I spotted some sun-dried tomatoes, spinach, and Feta. “We’re making a Mediterranean frittata,” I announced. Thirty minutes later, she was serving a golden, protein-packed masterpiece that had her guests begging for the recipe. Sometimes kitchen disasters lead to the best discoveries.
History & Origin
The Mediterranean Frittata emerged as a culinary fusion, tracing its roots through rich Mediterranean cooking traditions.
This sun-dried tomato frittata blends Italian and Greek influences, transforming a classic quiche into a versatile egg-based dish.
I developed the recipe focusing on fresh ingredients like baby spinach, Feta cheese, and sun-dried tomatoes that represent Mediterranean cuisine’s nutritional philosophy.
Traditional preservation techniques, such as sun-drying tomatoes in warm climates, inspired this modern interpretation.
The frittata recipe reflects generations of Mediterranean cooking wisdom, creating a simple yet sophisticated meal that connects contemporary kitchens with ancient culinary practices.
Recipe
The Mediterranean Frittata is a vibrant, nutritious dish that captures the essence of Mediterranean cuisine in a single skillet. Combining farm-fresh eggs with sun-dried tomatoes, baby bella mushrooms, and creamy goat cheese, this recipe transforms simple ingredients into a sophisticated meal that can be enjoyed for breakfast, brunch, or dinner.
This versatile frittata not only offers a delightful culinary experience but also provides a balanced, gluten-free, and vegetarian option that serves up to eight people. The cooking method, which involves sautéing vegetables and baking the egg mixture, ensures a perfectly set texture and rich, layered flavors that transport diners to the sunny coastal regions of the Mediterranean.
Ingredients
- 10 large eggs
- 1/2 cup whole milk
- 1/4 cup sun-dried tomatoes, julienne cut and drained
- 1/2 package baby bella mushrooms, chopped
- 1 log goat cheese, crumbled
- 1 medium onion, diced
- 1 cup kale, chopped
- Reserved oil from sun-dried tomatoes
- 1/2 teaspoon salt
- 1/2 teaspoon black pepper
Equipment
- 10-inch oven-safe skillet
- Whisk
- Cutting board
- Chef’s knife
- Measuring cups and spoons
- Spatula
Instructions
- Preheat oven to 375°F
- Heat reserved sun-dried tomato oil in skillet
- Sauté mushrooms, onion, and kale for 7 minutes
- Whisk eggs, milk, salt, and pepper in separate bowl
- Pour egg mixture over sautéed vegetables
- Sprinkle crumbled goat cheese on top
- Bake for 20 minutes until center is set
- Remove from oven and let stand for 5 minutes
- Cut into 8 slices and serve
Nutrition
320 kcal | 8g Carbohydrates | 22g Protein | 24g Fat | 12g Saturated Fat | 3g Polyunsaturated Fat | 8g Monounsaturated Fat | 410mg Cholesterol | 520mg Sodium | 380mg Potassium | 1200 Vitamin A IU | 35mg Vitamin C | 220mg Calcium | 2.5mg Iron
Cooking Tips
When preparing the Mediterranean Frittata, ensure your skillet is truly oven-safe and that you use a spatula to gently loosen the edges before serving to prevent sticking. For the best texture, avoid overmixing the eggs and allow the frittata to rest after baking, which helps it set and makes slicing easier. Fresh, high-quality ingredients will elevate the dish, so choose organic eggs and locally sourced vegetables when possible.
Serving Suggestions
The Mediterranean Frittata offers multiple delightful serving options that enhance its flavor and presentation. Pair the frittata with a fresh green salad or arugula to add crispness and balance the flavors, creating a light and nutritious meal. For a heartier option, serve it alongside baked sweet potato fries, transforming the dish into a complete meal with added texture and satisfaction.
When plating, garnish each slice with 2-3 tablespoons of chopped fresh parsley and a sprinkle of extra black pepper to elevate the Mediterranean flavors and visual appeal. The frittata can be enjoyed cold from the refrigerator or gently reheated in the oven at 350°F for 20 minutes, making it a versatile dish for quick meals or entertaining guests.
Common Mistakes & Troubleshooting
One common mistake I’ve encountered when preparing frittatas is overcooking the eggs, which can result in a dry, rubbery texture. During a dinner party, I once became distracted by conversation and left the frittata in the oven slightly too long. The result was a tough, less appetizing dish that lost its creamy interior.
To prevent this, use an oven-safe thermometer or carefully watch the frittata’s center. It should be just set but still slightly jiggly when removed from the oven. Allow it to rest for 5 minutes, during which time it will continue to cook slightly and set perfectly. Always use medium heat when sautéing vegetables and avoid high temperatures that can cause uneven cooking or burning.
Frequently Asked Questions
Can You Put Sun-Dried Tomatoes in a Frittata?
Yes, I absolutely recommend sun-dried tomatoes in a frittata! They add incredible tangy flavor and texture. I’ll chop them, mix into my egg mixture, and sauté them with garlic first to enhance their delicious Mediterranean-inspired taste.
Are Sun-Dried Tomatoes Part of the Mediterranean Diet?
Yes, sun-dried tomatoes are absolutely part of the Mediterranean Diet! They’re a traditional, nutrient-dense ingredient that embodies the diet’s core principles of using minimally processed, plant-based foods with rich flavor and health benefits.
What Is in a Mediterranean Frittata?
I’ll whip up a Mediterranean frittata with eggs, baby spinach, sun-dried tomatoes, red onion, garlic, and feta cheese. It’s packed with flavor, seasoned with salt and pepper, and creates a deliciously creamy, nutritious dish you’ll love.
How Do Italians Eat Sun-Dried Tomatoes?
I love adding sun-dried tomatoes to pasta sauces, bruschetta, and frittatas. They’re packed with intense flavor, and I’ll toss them in oil with herbs, creating a tangy, sweet ingredient that elevates my Mediterranean dishes with vibrant, umami-rich taste.
In Conclusion
I love how this Mediterranean frittata transforms simple ingredients into a protein-packed meal. It’s more than just a recipe—it’s a culinary journey that connects Mediterranean traditions with modern nutrition. Whether you’re seeking a hearty breakfast or a quick dinner, this versatile dish delivers both flavor and health benefits.
By mastering this technique, you’ll create a delicious, gluten-free option that impresses family and friends without complicated preparation. The sun-dried tomatoes add a perfect tangy contrast to the creamy eggs. This dish proves that nutritious eating can be both simple and satisfying.
If you enjoyed this Mediterranean version, don’t miss our mouthwatering Avocado and Spinach Frittata recipe that puts a delicious twist on this classic frittata.
