Recipe: Heart Healthy Mediterranean Frittata

Serve your family and friends a delicious, filling, and healthy dish inspired by the Mediterranean.

This delicious Mediterranean Frittata makes a great family meal. Not only is it full of protein to keep everyone satiated, but it is a great way to get your daily dose of veggies. Created by FMCA employee, Charlene Vairy, this frittata is heart-healthy and allergen-friendly, making it great for any meal of the day.

Full of Mediterranean diet staples, such as veggies, feta cheese, and herbs, this dish is full of flavors of the region. While many Mediterranean dishes use extra virgin olive oil, this dish opts for an alternative while staying true to the regional flavors – avocado oil. Adding vegetables is a must for this dish, so opt for a bit of regional flavor with sun-dried tomatoes and nutrients with chopped kale.

The Mediterranean diet is more than just a combination of flavors, herbs, and spices. The foods of this region emphasize fiber, healthy fats, and omega-3s. This combination has been linked to improvements in heart health, brain health, lower cancer risks, and more.

Charlene’s Mediterranean Frittata

Overview

Time: 30 – 45 mins

Serves: 4 to 6

Perfect for: Breakfast, Lunch, and Dinner

Benefits: Gluten-Free, Heart Healthy, Mediterranean

Frittatas are a versatile dish, which makes it easy to swap out ingredients for preferences, allergies, and intolerances. It is gluten-free, which is essential for families with gluten sensitivities or celiac disease. It can also be made dairy-free if you wish.

When making ingredient swaps, keep nutritional value in mind. For example, if you choose to swap out milk and crumbled feta cheese for a non-dairy alternative, read the labels. Make sure you don’t add an alternative that is too high in added sugar or saturated fats. What’s more, try to stay in the same flavor families to keep the taste authentic.

Serve this with mealtime sides, such as fresh fruit for breakfast, veggies and tahini for lunch, or a light and flavorful Greek salad for dinner.

Cooking Instructions

1. Preheat oven to 400°F. In a large oven-proof skillet, heat oil over medium heat.
2. In a large bowl, whisk eggs, milk, seasoning, salt, pepper, and all but 2 tablespoons of cheese.
3. Add onion to the skillet: cook for 3 minutes or until tender, stirring occasionally.
4. Add garlic to the skillet: cook for 1 minute or until fragrant.
5. Add kale to the skillet: cook for 3 minutes or until kale is wilted, but still bright green, stirring occasionally.
6. Remove skillet from heat: stir in sun-dried tomatoes and capers.
7. Pour egg mixture into skillet with kale mixture, making sure to fill in gaps: sprinkle in reserved cheese.
8. Place skillet in oven and cook for 22 to 25 minutes, until an inserted toothpick comes out clean.
9. With an oven mitt, remove from oven and let sit for 10 minutes before serving.