Spring Onion Frittata

CKD diet Diet and meal planning Diet and nutrition

Recipe by: Melanie Betz MS, RD, CSR, FNKF, FAND

Spring onion frittata with asparagus, green onions, and Swiss cheese. A low-sodium, gluten-free dish perfect for any meal.
Meal Type Appetizer , Dinner , Lunch
Diets Gluten free , Low fat , Low sodium , Nut free
Ingredients
  • 2 tablespoons olive oil
  • 1 shallot, minced
  • 3 garlic cloves, minced
  • 1 ½ cups asparagus chopping ¼”
  • ⅛ teaspoon salt
  • ½ teaspoon black pepper
  • 8 eggs
  • 1 bunch green onions, green and white parts, chopped
  • ½ cup chives, chopped
  • 1 lemon, zested
  • ¾ cup whole milk
  • 1 cup Swiss cheese, shredded
Directions
Prep: 15 min, Cook: 30 min, Total: 45 min
  1. Heat oil in a sauté pan over medium high heat. Add shallot and garlic. Cook until translucent, about 5 minutes. Add asparagus, salt and pepper. Cook 5 minutes more, until the asparagus is tender and bright green. Set aside.
  2. In a bowl, whisk eggs. Add green onion, chives, lemon zest, milk and cheese. Add cooked asparagus mixture. Mix to combine.
  3. Pour into a 8-9” pie plate. Bake at 400’F for 20-25 minutes, or until the center is set.

 

Dietitian Notes/Substitutions:

- For a complete meal and to add even more vegetables, serve this frittata with a simple side salad dressed with oil and vinegar. Consider a slice of whole grain toast or fruit for some healthy carbohydrate.

- Experiment with your favorite vegetables. Tomato, leeks, broccoli and zucchini are all delicious additions to any frittata or quiche.

- For a lower phosphorus option, swap the whole milk with a plant-based milk without phosphorus additives. For even lower phosphorus, and more protein, use 4 whole eggs and 4-6 egg whites.

Nutritional Information

190 calories

14 g fat

5 g saturated fat

201 mg cholesterol

142 mg sodium

5 g carbohydrate

1 g fiber

0 g added sugar

12 g protein

194 mg calcium

221 mg potassium

278 mg phosphorus

1.1 mg iron

1.4 mcg vitamin D