Kale and Mushroom Frittata

Kale and Mushroom Frittata recipe videos

A kale and mushroom frittata is a savory Italian-style egg dish, similar to an open-faced omelette, that's baked or finished in the oven. It typically features eggs as the base, loaded with sautéed kale, mushrooms, and often onions, garlic, and cheese like Parmesan or feta. This dish is a staple in Italian cuisine and has become popular worldwide as a versatile meal for any time of day.

🍽️ Nutrition at a glance

This dish is high in protein from the eggs and rich in healthy fats, especially if made with olive oil and cheese. It's a good source of fiber, vitamins A, C, and K from the kale, along with B vitamins and minerals like selenium from the mushrooms. A typical serving (about 1/4 of a 10-inch frittata) generally contains around 200-300 calories.

Nutrition breakdown

Calories	220 kcal
Protein	14 g
Carbs	6 g
Fat	16 g
Fiber	2 g
Sugar	2 g
Sodium	380 mg
Vitamin A	180 mcg
Vitamin K	120 mcg
Vitamin C	15 mg
Calcium	120 mg
Iron	2.5 mg
Potassium	320 mg
Selenium	15 mcg
Riboflavin (B2)	0.4 mg

Per 1 slice (approx. 150 g) · estimated, varies by recipe

💡 What's interesting

Culturally, the frittata is a classic example of Italian 'cucina povera' (peasant cooking), designed to be a simple, economical way to use leftover vegetables and ingredients. Nutritionally, it's unique for being a low-carb, nutrient-dense meal that provides a complete protein and a wide array of phytonutrients from the dark leafy greens and mushrooms.