Healthy & Special Diets > Mediterranean Diet Recipes > Mediterranean Breakfasts > Frittatas with Vegetables and Feta

Sun-Dried Tomato, Olive, and Feta Frittata

A flavorful Mediterranean breakfast frittata featuring the rich taste of sun-dried tomatoes, briny olives, and salty feta cheese. This frittata is quick to prepare and perfect for a weekend brunch.

Prep Time
10 minutes
Cook Time
20 minutes
Servings
4
Ingredients
  • 6 Eggs
  • 2 tablespoons Olive Oil
  • 1/2 cup, oil-packed, drained and chopped Sun-Dried Tomatoes
  • 1/2 cup, pitted and halved Kalamata Olives
  • 1/4 medium, finely chopped Red Onion
  • 4 ounces, crumbled Feta Cheese
  • 2 tablespoons, chopped Fresh Parsley
  • 1/4 teaspoon Dried Thyme
  • to taste Salt
  • to taste Black Pepper

Prepare the Vegetables

Heat the olive oil in a medium, oven-safe skillet over medium heat. Add the chopped red onion and cook until softened, about 3 minutes.

Add Sun-Dried Tomatoes and Olives

Stir in the chopped sun-dried tomatoes and halved Kalamata olives. Cook for another 2 minutes, allowing the flavors to meld.

Prepare the Egg Mixture

In a large bowl, whisk together the eggs until light and frothy. Season with dried thyme, salt, and pepper. Pour the egg mixture evenly over the vegetables in the skillet.

Add Feta and Bake

Crumble the feta cheese over the top of the egg mixture. Transfer the skillet to a preheated oven at 375°F (190°C) and bake for 15-20 minutes, or until the frittata is set and lightly golden brown.

Garnish and Serve

Remove the frittata from the oven and let it cool slightly. Garnish with fresh parsley before slicing and serving. Enjoy warm.

Nutrition Facts (Estimated per serving)

Calories: 280-330, Protein: 19-23g, Fat: 18-23g, Carbohydrates: 5-8g. These values are estimates and can vary based on specific ingredients and portion sizes. This frittata provides healthy fats and a good source of protein.

Other Important Considerations for Nutrition

This recipe is gluten-free and fits well into a Mediterranean diet. Sun-dried tomatoes can be high in sodium, so adjust the added salt accordingly. If you are watching your sodium intake, rinse the olives before adding them to the frittata. Consider adding other fresh herbs like oregano or rosemary for extra flavor. Always check with a healthcare professional for personalized dietary advice.

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FAQ

  • Can I use fresh tomatoes instead of sun-dried tomatoes?

    Yes, you can use fresh tomatoes, but the flavor will be different. Chop the tomatoes and cook them with the onions until softened before adding the egg mixture. You may need to cook the frittata for a longer time.
  • Can I add other types of cheese?

    Yes, you can substitute the feta cheese with other cheeses such as goat cheese or ricotta cheese.
  • Can I make this ahead of time?

    Yes, this frittata can be made ahead of time and stored in the refrigerator for up to 3 days. Reheat in the oven or microwave before serving.