Greek frittata is something you could prepare to bring back the memories of summer on a rainy autumn day. It also can be ready in 10 minutes which makes it even better! To be honest, it doesn’t matter what time of the year or day it is, this Greek frittata will be the base for so many great meals.
Preparing a healthy Keto Mediterranean meal sounds complicated. However, once you get to know this lifestyle, you will realise it’s the easiest approach to cooking. You are using seasonally available fresh ingredients and you always save money and time. After all, the world we are living in is not a very safe place for eating out. Healthy options are getting so difficult to find and if you are following any kind of low-carb or ketogenic diet, and you don’t prepare your meals at home… you will not have the health benefits this diet offers.
Keto Mediterranean approach to quick meals
Allow us to demonstrate how our Keto Mediterranean meals are composed! This Greek frittata is an excellent example. First, we make sure we take enough protein in each of our meals. Secondly, our cooking fat is slightly limited, we don’t need to overconsume fat if we want to metabolise our own body fat. Then, the choice of fat for frying or baking: We always choose saturated fats such as butter, ghee, coconut oil or tallow. No reason to use olive oil at high temperatures. Think of extra virgin olive oil as medicine! You are much better pouring some of it over your salad, than frying eggs with it!
This might be the most important detail about our Keto Mediterranean diet. We think about the omega-3 to omega-6 ratio! For this reason, you’ll not see chicken or pork in our recipes. We always try to emphasise the ingredients that are rich in omega-3 so that our general intake is 2:1 or max 3:1 when it comes to Omega-6 to Omega-3 daily intake ratio. How do we achieve this? We opt for seafood, lamb, veal and pasture-raised eggs. When it comes to our dairy, we always choose A2 cassein, pasture-raised goat, sheep or buffalo dairy.
Cooking methods and healthier food preparation
Even if you are making a quick meal, such as our Greek frittata, you need to pay attention to your cooking method. First, make sure your pans and pots are made of resistant and quality materials. Now, there are so many modern pans that call themselves non-stick pans. But are they really? How natural is the coating? Ceramic, granite or top-quality rust-free steel is our choice! If we are baking, the clay pot is the closest thing to nature and the ancestral way of living. It also gives some great minerals to the food, and you might end up with a tastier meal than you ever tried.
A bit more about our Greek frittata
What makes this version a Greek frittata, you might ask? Well, the ingredients such as fetta, goat yoghurt, sardines, anchovies, capers, pine nuts and Florina peppers (Red horn peppers from the Florina region in western Macedonia of Greece! The word frittata is Italian and we have already written on so many occasions about the interlaced cultural heritage of Greeks and Italians. Fritatta describes anything that is made with eggs and then fried in a skillet. It can be baked too.
Our version is slightly fried from the bottom and steamed from the top. This gives a wonderful effect of fluffy frittata in 10 minutes. Gently sauté the onion and garlic and the rest is up to you. You can exclude some of the ingredients if they are not available to you. You can add something else, but we invite you to think about the level of healthiness the ingredients have. Industrial products will always give bad scores when it comes to health. They might be tasty, but they are as bad for you as sugar and starch are. It’s not all about macros, it’s also about micros!
the recipe is simple and gives you so much space to improvise. Let’s just see how to make this fluffy Greek frittata and hopefully hear from you some ideas on how to tweak it: Perhaps some olives or calamari rings? What ingredient comes to mind when you think of Greek cuisine, low-carb, keto or healthy eating? Let us know in the comments or send us a message, we love to hear from ketonians around the globe!