Greek frittata twist for low-carbers and Ketonians

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!

Greek Low-Carb frittata

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Recipe by Roberta Kapsalis Course: Main DishesCuisine: Keto MediterraneanDifficulty: Medium

Servings

6

servings

Prep time

5

minutes

Cooking time

10

minutes

Calories

314

kcal

Ingredients

• 1 tsp goat or sheep butter (you can use any butter, we prefer these types)

• 1 small onion, finely sliced

• 4 cloves garlic, finely chopped

• 1 small Florina horn pepper, finely diced (you can use bell pepper)

• 100g (3,5 oz) chopped zucchini

• 2 tbsp chopped anchovies

• 200g (7 oz) tbsp chopped marinated sardines or mackerel

• 12 large eggs

• 6 cherry tomatoes (we used yellow ones)

• 40g Feta cheese

• 200g (7 oz) strained goat yoghurt (or just plain Greek yoghurt)

• 4 tbsp chopped pine nuts

• 1 tsp dried oregano

• 1/2 tsp freshly ground black pepper

• 2 tbsp grated hard cheese of your choice (we used goat graviera)

Directions

• Finely slice the onion and chop the garlic. Melt the butter in a wide pan over medium temperature. Add the chopped garlic and onion. Sauté for 1-2 minutes. Now add chopped red horn pepper. Stir and sauté for another 2 minutes. Finally, add chopped cherry tomatoes and zucchini.
• Add chopped marinated fish. We used anchovies and mackerel filets that we chopped into very small pieces. The type we used is fermented in a glass jar. If you cannot find this, you can use canned, but make sure it doesn’t contain vegetable oil. Stir and cook for 1 minute. Add chopped pine nuts.
• Place the eggs, feta and yoghurt in a blender. Blend to unify nicely. Pour this mixture over the fish and vegetables. Cover with a lid and let it cook for at least 5 minutes at medium to low temperature.
• Grate the hard cheese of your choice, (we used goat graviera cheese). Remove the lid from the pan and allow the steam to evaporate. This takes up to 1 minute. Now, sprinkle your frittata with grated cheese, oregano and black pepper. Cover with the lid and turn off the stove. In about 2 minutes you can serve your Greek frittata.

Notes

• Be creative. If you cannot find fermented fish, you can use smoked or fresh that you steamed a bit before using. You can exclude any ingredient that is not available to you at the moment. Also, you can add some other vegetables instead of pepper or cherry tomatoes.
• If you are in a weight loss phase and you are watching the carb content then exclude tomatoes and bell pepper. This way you can eat more than one serving of our Greek Frittata that will be rich in protein and very low in carbs..

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