Greek Main Courses
Sfougato Kalymnou Recipe (Kalymnos Courgette and Herb Frittata)
Σφουγγάτο Καλύμνου sfoo-GAH-toh kah-LEEM-noo · Sfougato Kalymnou
Photo: Tortilla de calabacín.jpg by Juan Emilio Prades Bel, CC BY-SA 4.0. Placeholder until original photography is shot.
In short
Sfougato is a thick, baked or pan-fried omelette from Kalymnos, built on grated courgette and potato bound with egg and a generous amount of fresh herbs. It is genuinely versatile, eaten hot as a main course or cold the next day as a picnic food.
Sfougato is Kalymnos's own thick vegetable frittata, built on grated courgette and potato bound together with a generous number of eggs and a real handful of fresh herbs, baked or pan-fried until set into something between an omelette and a savoury cake. It is genuinely practical food, using summer's most abundant vegetable in a way that stretches it into a proper, substantial dish.
It shares a family resemblance with similar vegetable-and-egg bakes found across other Greek islands, each with slightly different proportions and names, but Kalymnos's version leans particularly heavily on fresh dill and mint running through the mixture.
This is a genuinely flexible dish, good hot from the oven as a light dinner, and equally good the next day at room temperature, cut into wedges for a picnic or a packed lunch.
Key preparation steps
- Grate courgette and potato, salting to draw out moisture.
- Mix with eggs, flour and a generous amount of fresh herbs.
- Bake, or fry in batches, until set and golden.
- Serve hot or at room temperature.
Preparing the vegetables
Grate courgette and potato, salt lightly, and leave to drain in a colander for twenty minutes, then squeeze thoroughly in a clean tea towel to remove as much liquid as possible. This step matters considerably, since both vegetables carry real water content and an underdrained mixture will not set properly.
Building the mixture
Mix the well-drained vegetables with a generous number of beaten eggs, a little flour to help bind everything, and a real handful of chopped fresh dill and mint, which gives sfougato its distinctive herby character. Season well with salt and pepper.
Baking or frying
Pour into a well-oiled baking dish and bake until set and golden on top, or, for a more traditional stovetop version, fry spoonfuls in a shallow pool of oil like thick, savoury pancakes, turning once. Either method gives a good result, and the choice often comes down to how much attention you want to give it while it cooks.
Serve hot, or let it cool to room temperature, which is exactly how it is traditionally eaten the next day, cut into wedges.
Tips from my kitchen
Drain the vegetables properly
Both courgette and potato hold real water content. Skipping this step leaves a mixture that will not set properly.
Do not skimp on the herbs
Fresh dill and mint together are genuinely what give sfougato its distinctive character, not just a garnish.
It is just as good cold
This dish is traditionally eaten at room temperature the next day, making it good picnic or packed lunch food.
Sfougato Kalymnou Recipe (Kalymnos Courgette and Herb Frittata)
Σφουγγάτο Καλύμνου · by Kalliopi Andreou · updated 2026-07-31
- Prep
- 25m
- Cook
- 35m
- Total
- 1h
- Serves
- 6
Ingredients
Ingredients
Method
- Toss the grated courgette and potato with the salt and leave to drain in a colander for 20 minutes.
- Squeeze thoroughly in a clean tea towel until as dry as possible.
- Heat the oven to 190C fan 170C if baking. Oil a 24 cm baking dish.
- Mix the drained vegetables with the eggs, flour, dill, mint, olive oil and a good grinding of pepper.
- Pour into the prepared dish and bake for 30 to 35 minutes, until set and golden on top.
- Alternatively, fry spoonfuls in a shallow pool of oil in a pan over a medium heat, 3 to 4 minutes per side, until golden and set through.
- Serve hot, or cool to room temperature and cut into wedges.
Nutrition, per 1 portion
- Calories
- 218
- Protein
- 9 g
- Carbs
- 16 g
- Fat
- 13 g
- Sat fat
- 3 g
- Fibre
- 2 g
These figures are calculated estimates based on the ingredients listed, not laboratory analysis. Actual values vary with brands, cuts and portion size.
Frequently asked questions about Sfougato Kalymnou
What is sfougato?
A thick vegetable and herb frittata specific to Kalymnos, built on grated courgette and potato bound with egg, similar in spirit to frittatas found across several other Greek islands with their own local variations.
Can you bake sfougato instead of frying it?
Yes, both methods are traditional. Baking is more hands-off, while frying spoonfuls gives individual thick pancake-like portions.
How long does sfougato keep?
Two to three days refrigerated, and it is traditionally eaten cold or at room temperature the day after cooking, making it good make-ahead food.
