Mixed into frittatas or quiches
This refers to the practice of incorporating various ingredients—such as vegetables, cheeses, meats, or herbs—into an egg-based frittata or quiche. These dishes are savory, open-faced omelets or custard pies originating from Italy (frittata) and France (quiche). They are a versatile way to use leftovers and are commonly served for breakfast, brunch, or a light dinner.
🍽️ Nutrition at a glance
A typical serving is high in protein from the eggs and often contains significant fat from cheese, cream, or added oils. It provides essential nutrients like choline, vitamin B12, and selenium, with a calorie range of 250-400 kcal per slice depending on the fillings and crust (if any).
Nutrition breakdown
| Calories | 320 kcal |
| Protein | 18 g |
| Carbs | 8 g |
| Fat | 24 g |
| Fiber | 2 g |
| Sugar | 3 g |
| Sodium | 480 mg |
| Vitamin B12 | 1.2 mcg |
| Selenium | 22 mcg |
| Choline | 145 mg |
| Vitamin A | 450 IU |
| Calcium | 180 mg |
| Phosphorus | 220 mg |
| Riboflavin (B2) | 0.4 mg |
| Vitamin D | 1.5 mcg |
Per 1 slice (approx. 150 g) · estimated, varies by recipe
💡 What's interesting
Frittatas and quiches are culinary chameleons, serving as a practical canvas for seasonal ingredients and regional flavors. Nutritionally, they offer a low-carb, high-satiety meal option that can easily be adapted for various dietary preferences.
