Mediterranean Smoked Salmon spinach and feta Frittata
A light, protein-rich breakfast or brunch with Mediterranean flair—smoky salmon, tender eggs, fresh herbs, and optional veggies. Quick, non-spicy, and perfect for a healthy start to your day.
⏱ Time Required
Prep Time: 10 minutes
Cook Time: 15–20 minutes
Total Time: ~30 minutes
🧾 Ingredients
Eggs & Dairy
6 large eggs
¼ cup milk or cream (optional for creamier texture)
Salt & black pepper, to taste
Protein & Flavor
100 g smoked salmon, sliced or flaked
½ small onion, finely chopped
1 cup fresh spinach or arugula (optional)
1–2 tablespoons fresh dill or chives, chopped
Optional Extras
½ cup cherry tomatoes, halved
¼ cup grated cheese (feta or Gouda, optional)
Olive oil or butter, for skillet
👩🍳 Instructions
Step 1: Preheat & Prep
Preheat oven to 180°C (350°F) if finishing in oven.
If using skillet-only, heat a non-stick pan over medium heat with a little olive oil.
Step 2: Sauté Vegetables
In a skillet, sauté onions for 2–3 minutes until soft.
Add spinach or cherry tomatoes and cook 1–2 minutes until just wilted.
In a bowl, whisk eggs with milk (if using), salt, pepper, and chopped herbs.
Step 4: Add Salmon
Layer smoked salmon evenly over veggies.
Pour beaten eggs over the top.
Step 5: Cook Frittata
Stovetop: Cover skillet and cook on low heat for 10–12 minutes until eggs are mostly set.
Oven: Transfer skillet to oven and bake for 10–12 minutes, until eggs are fully set.
Step 6: Serve
Remove from heat, let rest 2–3 minutes.
Slice into wedges and garnish with extra dill or chives.
✅ Tips for Best Results
Use medium heat to avoid overcooking eggs
Fold in smoked salmon gently to maintain texture
Optional cheese adds richness but is not necessary
Best served warm, but also tasty at room temperature
❓ Frequently Asked Questions (FAQs)
Can I make this frittata ahead?
Yes, refrigerate overnight and reheat gently in oven or microwave.
Can I freeze it?
Yes, slice into portions and freeze for up to 1 month.
Can I add more vegetables?
Absolutely—bell peppers, zucchini, or asparagus work well.
Is this Mediterranean-friendly?
Yes, it’s rich in protein, healthy fats, and vegetables.
Can I use regular salmon instead of smoked?
Cooked salmon works, but smoked salmon gives the signature flavor.
🥗 Nutritional Information
Calories: 250 kcal
Protein: 22 g
Carbohydrates: 4 g
Fat: 16 g
Fiber: 1 g
Omega-3: High