Swiss Chard Frittata
A Swiss Chard Frittata is a savory Italian-style egg dish, similar to a crustless quiche or an open-faced omelette, where beaten eggs are cooked with sautéed Swiss chard, onions, and often cheese like Parmesan or Pecorino. It's a versatile, one-pan meal that can be served hot, warm, or at room temperature, making it popular for breakfast, brunch, or a light dinner.
🍽️ Nutrition at a glance
This dish is a good source of high-quality protein from the eggs and provides healthy fats, while being relatively low in carbohydrates. It's rich in vitamins A, C, and K, as well as magnesium and iron from the Swiss chard, with a typical serving containing roughly 200-300 calories.
Nutrition breakdown
| Calories | 220 kcal |
| Protein | 14 g |
| Carbs | 8 g |
| Fat | 15 g |
| Fiber | 3 g |
| Sugar | 4 g |
| Sodium | 450 mg |
| Vitamin A | 450 mcg RAE |
| Vitamin K | 580 mcg |
| Vitamin C | 25 mg |
| Vitamin B12 | 1.2 mcg |
| Folate | 120 mcg DFE |
| Calcium | 200 mg |
| Iron | 3.5 mg |
| Potassium | 550 mg |
Per 1 cup (240 g) · estimated, varies by recipe
💡 What's interesting
The frittata is a cornerstone of Italian cucina povera ('peasant cooking'), designed to be an economical and nutritious way to use up available eggs and seasonal greens. Nutritionally, the combination of iron-rich chard with the vitamin C in the greens and the protein in eggs creates a meal with excellent nutrient synergy for absorption.
