This easy Mediterranean Frittata recipe features tender kale, sun-dried tomatoes, and feta cheese baked into fluffy whisked eggs. Bake it fresh before Sunday brunch and enjoy the leftovers throughout the week!
When you need an impressive breakfast and brunch, look no further than this Sun-Dried Tomato and Kale Mediterranean Frittata. Studded with chopped kale and savory sun-dried tomatoes, then topped with feta cheese, how could you ever turn down a slice? I sure can’t!
What’s Included In This Post
Egg Nutrition
Eggs are an excellent option for an easy, quick-cooking protein. Plus, eggs provide a good source of choline, folate, vitamin B12, selenium, and vitamin D.
One large egg has about 150 mg of choline, which is one of the highest sources of any food! Choline is a critical nutrient for brain health throughout the lifespan. But it’s especially important for pregnant women to support brain development for their babies.
Most of the nutrients (aside from protein) are found in the yolk. So don’t toss them out! This is also a sustainable way to reduce food waste since you’re using the entire egg. You can read more about why I always include the yolks in this guide to egg nutrition.
Sun-Dried Tomato and Kale Frittata Ingredients
This frittata is, clearly, packed with eggs, sun-dried tomatoes, and chopped kale. But to achieve delectable Mediterranean-inspired flavors and the fluffiness that frittatas are known for, we need a few extra ingredients. There are several substitutions and add-ins available for this recipe as well, so keep scrolling to see my recommendations.
Here’s what you need:
- Red onion
- Kale, such as curly kale or dinosaur kale.
- Olive oil
- Sun-dried tomatoes. I used rehydrated sun-dried tomatoes rather than the kind packed in oil. The egg yolks add enough fat to the frittata and any more would yield a dense texture.
- Seasonings, like my All-Purpose MSG Seasoning. Feel free to experiment with your favorite fresh or dried herbs, too!
- Eggs. A whopping 8 large eggs (yolks and all!) are used in this frittata recipe, resulting in approximately 6 to 12 grams of protein per slice.
- Whole milk or half and half, which gives the frittata a more rich, custard-like texture
- Feta cheese
(full ingredient list and quantities listed in the recipe card below)
Street Smart Nutrition Tip: A frittata is similar to a crustless quiche. However, it’s less work than an omelette since you don’t have to flip it. Originally an Italian dish, it works well with a variety of vegetables and different types of cheese.
Mediterranean Fritatta Swaps and Substitutions
While you can’t go wrong with sautéing the red onion and kale in heart-healthy olive oil, you can substitute any neutral-flavored cooking out if that’s what you already have. Be sure to use an oven-safe nonstick pan or skillet! My trusty cast iron is my go-to skillet for making frittatas.
This is a somewhat flexible recipe with lots of room for extra flavor boosters. Here are a few suggestions you may want to try:
- Substitute the feta cheese for another crumbly, creamy cheese you like, such as goat cheese.
- Add fresh Italian herbs, like chopped basil or parsley.
- Fresh vegetables, like zucchini, cauliflower, artichoke hearts, or asparagus, are always welcome in a Mediterranean frittata recipe. Mushrooms are a personal favorite of mine!
- Can’t find sun-dried tomatoes? Sliced cherry tomatoes or tomatoes from the vine work well, too.
- While the eggs are already jam-packed with protein, you can make this frittata even more filling by stirring sliced prosciutto, diced ham, or shredded chicken or leftover turkey in with the whisked eggs and milk.
And if you would like to keep this frittata dairy-free, feel free to omit the feta cheese and swap the whole milk with your favorite non-dairy milk alternative, such as unsweetened, plain soy milk.
How to Make a Sun-Dried Tomato and Kale Frittata
This impressive breakfast or brunch comes together in just 30 minutes. Keep in mind that you’ll need an oven-safe skillet to cook it to perfection. A 10-inch cast iron skillet is great, although any large oven-safe pan will do!
Just follow these steps to make a frittata even the pickiest eaters won’t be able to resist:
- Heat the olive oil in your oven-safe skillet over medium-high heat. Once it’s hot, add the onions and kale, season them with a little salt and pepper, and sauté until the kale wilts and the onions are translucent (about three minutes).
- Meanwhile, combine the eggs and milk in a large mixing bowl. Whisk to combine.
- Stir most of the sun-dried tomatoes into the pan with the kale and onions. Spread them out evenly in the skillet before pouring the whisked egg mixture over top. Gently shake the pan to spread the eggs.
- Top the frittata with the remaining sun-dried tomatoes and the crumbled goat cheese.
- Transfer the skillet to your preheated oven and bake for 15 to 18 minutes or until the center is set and the edges start to pull away from the sides.
- Carefully remove the Mediterranean frittata from the oven and set it aside to cool slightly.
- Slice the frittata into 6 or 8 slices. Serve with lightly dressed salad greens or your favorite breakfast or brunch pairings and enjoy!
The secret to baking a perfectly fluffy Mediterranean frittata is to whisk the cracked eggs just until the yolks are broken and combined with the egg whites. I recommend beating the eggs by hand because it’s a much more gentle process than using an electric mixer.
What To Serve With A Mediterranean Frittata
This kale and sun-dried tomato frittata makes enough for a crowd and always fills everyone up, making it a must-have for special weekend breakfasts or brunches. Pair it with this Caprese Avocado Toast, Banana Cream and Cardamom Pancakes, and Cinnamon French Toast Casserole for a meal to remember!
I especially love something light and simple on the side when I’m treating myself to a slice for lunch or a light dinner. A simple massaged kale salad with some olive oil and lemon juice is my favorite. You can use the same veggies from the Mediterranean frittata recipe to get an extra serving of leafy greens!
Street Smart Nutrition Tip: To reduce food waste, hold onto the kale stems. Chop them into short pieces to toss into stir fries or hash-style skillet meals. It adds fiber, crunch, and valuable vitamins and minerals while keeping food out of the trash can and landfill!
Storing a Leftover Mediterranean Frittata
Transfer the baked and cooled frittata slices to individual airtight containers and store them in the fridge for 3 to 4 days. Reheat the slices for 1 to 2 minutes in the microwave or in a 350ºF oven for about 10 minutes before serving.
The whole frittata can also be wrapped in a layer of plastic wrap, placed in a freezer-safe container, and kept frozen for up to 3 months. Allow it to thaw overnight in the refrigerator before reheating it in a 350ºF oven for 10 minutes or until it’s warmed through. Slice and serve as normal.
Mediterranean Frittata with Sun-Dried Tomato and Kale
Ingredients
- 1/2 red onion, diced
- 2 1/2 packed cups roughly chopped kale
- 1/2 tbsp olive oil
- 1/3 cup sun-dried tomatoes, chopped
- 1/2 tsp All-Purpose MSG Seasoning, or salt and cracked black pepper, to taste
- 8 large eggs
- 1/4 cup half and half
- 1/3 cup goat cheese crumbles
Instructions
- Heat oven to 350 degrees F.
- Heat the olive oil in a cast iron or oven-safe skillet over medium-high heat. Once the oil is heated, add the diced onions and kale. Season with salt and pepper to taste, then allow to cook until kale reduces in volume and onions become translucent (about three minutes).
- In the meantime, crack the eggs into a mixing bowl and add the milk. Gently whisk until combined.
- Add the sun-dried tomatoes to the kale mixture and stir to combine. Spread evenly in the skillet, then pour the prepared egg mixture over the top. Gently shake the skillet to evenly distribute the egg mixture. Top with additional sun-dried tomatoes (optional) and goat cheese. Do not stir.
- Allow to cook on the stovetop for 2-3 minutes or until edges are set. Transfer the skillet to the middle rack of your preheated oven and cook 15 minutes minutes more or until the center is set and edges begin to pull away from the sides of the skillet.
- Allow to cook slightly before slicing into six even wedges and serving. If storing leftovers, allow to cool before sealing and chilling in the refrigerator.
Notes
Nutrition
What I love most about this easy frittata recipe is that (1) its Mediterranean-inspired flavors are truly irresistible, (2) the protein-rich eggs keep me full for hours, and (3) the whole thing takes barely more than 30 minutes from start to finish! It also makes enough slices for a crowd, making it a perfect Sunday brunch option. Don’t forget to save the leftovers for your weekday lunches.
As always, thanks for stopping by the Street Smart Nutrition blog. Cheers to more fearlessly nourishing meals!
Questions & Reviews
This was a total hit—light, flavorful, and packed with all the good stuff. It made breakfast feel a little extra special without being complicated.
Any day is so special when it starts with a frittata like this. Fantastic recipe – thank you very much!