Nettle Frittata or Quiche
A Nettle Frittata or Quiche is a savory, open-faced egg dish featuring foraged stinging nettles, which lose their sting when cooked. It typically includes eggs, cream or milk, onions, and sometimes cheese, baked in a crust (quiche) or crustless (frittata). This dish is a traditional springtime specialty across Europe, particularly in the UK, Ireland, and parts of Scandinavia.
🍽️ Nutrition at a glance
This dish is high in protein and fat, with a moderate amount of carbohydrates if a crust is included. It is a good source of iron, vitamins A and K, and calcium, with a typical serving ranging from 300 to 450 calories.
Nutrition breakdown
| Calories | 350 kcal |
| Protein | 18 g |
| Carbs | 20 g |
| Fat | 22 g |
| Fiber | 3 g |
| Sugar | 3 g |
| Sodium | 480 mg |
| Iron | 3.5 mg |
| Vitamin A | 450 mcg |
| Vitamin K | 90 mcg |
| Calcium | 200 mg |
| Potassium | 350 mg |
| Vitamin B12 | 1.2 mcg |
| Phosphorus | 250 mg |
| Selenium | 15 mcg |
Per 1 slice (approx. 150 g) · estimated, varies by recipe
💡 What's interesting
Culturally, it represents a classic 'spring tonic' or foraged food tradition, using the first wild greens of the season. Nutritionally, nettles are a nutrient-dense superfood, packed with minerals like iron and silica that are more bioavailable once cooked.
