Kale, Potato, and Onion Frittata

Vegetarian
Gluten Free
Dairy Free
Health score
44%
Kale, Potato, and Onion Frittata
45 min.
4
174kcal

Suggestions


Start your day on a delicious note with this vibrant Kale, Potato, and Onion Frittata! Perfectly suited for those seeking a vegetarian, gluten-free, and dairy-free option, this frittata is not only wholesome but also bursting with flavor. With a delightful combination of tender kale, hearty potatoes, and sweet onions, each bite is a celebration of fresh ingredients that will leave you feeling satisfied and energized.

In just 45 minutes, you can whip up this nutritious dish that serves four, making it an ideal choice for brunch gatherings or a cozy morning meal. The frittata is light yet filling, with a caloric count of only 174 kcal per serving, allowing you to indulge without the guilt. The addition of smoked paprika adds a subtle depth of flavor, while the eggs provide a protein boost to kickstart your day.

Pair this frittata with a baked tomato topped with fresh herbs and a simple salad for a complete meal that’s as pleasing to the eye as it is to the palate. Whether you’re hosting friends or enjoying a quiet breakfast at home, this Kale, Potato, and Onion Frittata is sure to impress and satisfy. Dive into this delightful recipe and discover how easy it is to create a healthy, flavorful dish that everyone will love!

Ingredients

  •  egg whites 
  • cloves garlic chopped
  • pound kale boiling trimmed drained coarsely chopped
  • cups potatoes diced boiled
  • 0.5 teaspoon paprika smoked (preferably )
  •  eggs whole
  •  onion white yellow sliced

Equipment

  • bowl
  • frying pan
  • oven
  • whisk

Directions

  1. Heat oven to 400°F. In a medium skillet coated with cooking spray, cook yellow onion over medium heat, stirring, 5 minutes.
  2. Add kale and garlic; stir 5 minutes.
  3. Add potatoes.
  4. Whisk eggs, egg whites, 2 tablespoon water and paprika in a bowl. Stir in kale-potato mixture. In a cast-iron skillet coated with cooking spray, cook egg mixture over medium-low heat 1 minute.
  5. Transfer skillet to oven; bake until eggs are set and center is slightly runny, 6 to 8 minutes. Broil until top is golden, 1 minute.
  6. A baked tomato and a salad per person. Halve tomato. Top each half with 2 tablespoons grated Parmesan, 1 teaspoon olive oil and 1/8 teaspoon each chopped garlic, thyme, basil and parsley; season with pepper. Broil 3 to 5 minutes.
  7. Combine 1 cup mixed lettuces, 1 slice red onion and 1/2 tsp each vinegar and olive oil.
  8. Self
  9. Self

Nutrition Facts

Calories174kcal
Protein22.32%
Fat19.4%
Carbs58.28%

Properties

Glycemic Index
46.94
Glycemic Load
14.26
Inflammation Score
-10
Nutrition Score
28.961739270583%

Flavonoids

Luteolin
0.01mg
Isorhamnetin
28.14mg
Kaempferol
54.09mg
Myricetin
0.03mg
Quercetin
31.95mg

Nutrients percent of daily need

Calories:173.74kcal
8.69%
Fat:3.97g
6.11%
Saturated Fat:0.94g
5.85%
Carbohydrates:26.82g
8.94%
Net Carbohydrates:19.28g
7.01%
Sugar:3.12g
3.47%
Cholesterol:81.84mg
27.28%
Sodium:124.07mg
5.39%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:10.27g
20.54%
Vitamin K:444.65µg
423.48%
Vitamin A:11573.19IU
231.46%
Vitamin C:129.1mg
156.49%
Manganese:0.98mg
49.01%
Vitamin B2:0.61mg
35.63%
Calcium:323.61mg
32.36%
Fiber:7.55g
30.18%
Vitamin B6:0.57mg
28.58%
Potassium:943.35mg
26.95%
Folate:103.44µg
25.86%
Phosphorus:179.08mg
17.91%
Iron:3.17mg
17.59%
Magnesium:69.43mg
17.36%
Selenium:11.46µg
16.37%
Vitamin B1:0.24mg
15.87%
Vitamin B3:2.54mg
12.72%
Copper:0.21mg
10.49%
Vitamin B5:0.83mg
8.29%
Zinc:1.11mg
7.4%
Vitamin E:1.07mg
7.13%
Vitamin B12:0.21µg
3.49%
Vitamin D:0.44µg
2.93%
Source:Epicurious