Low-and-Slow Spring Onion Frittata

On top of providing tons of protein, this recipe gives you 24% of your daily iron and 84% of your daily vitamin C. By cooking your Spring Onion Frittata on a lower oven setting for a longer period of time, you get a creamier texture without having to add any high-fat dairy. You can serve this spring onion frittata hot from the oven or at room temperature, but do not skip the vibrant herb salad piled on top. Any next-day leftovers are phenomenal thinly sliced and eaten on toasted multigrain bread with a drizzle of olive oil.

Active time: 35 minutes Total time: 1 hour

Low-and-Slow Spring Onion Frittata

Ingredients

• 12 large eggs
• 1/2 cup (123g) 2% plain Greek yogurt
• 3/4 tsp kosher salt
• 1/2 tsp black pepper 
• 2 tbsp olive oil
• 1 bunch large spring onions
• 1 small bunch Lacinato kale, stemmed and leaves chopped
• 1/4 tsp crushed red pepper
• 1/4 cup (20g) finely shredded Parmesan cheese, loosely packed
• 1/4 cup (20g) shaved Parmesan cheese
• 1/2 cup (30g) parsley leaves, roughly chopped
• 1/4 cup (2g) small dill sprigs, roughly chopped
• 1/4 cup (6g) mint leaves, roughly chopped

Optional Garnishes

• Olive oil, for drizzling
• Lemon zest
• Flaky sea salt
• Lemon wedges

Directions

Preheat the oven to 300°F (150ºC). In a large bowl, whisk the eggs with the yogurt until very smooth. Season with 1/2 tsp salt and 1/2 tsp black pepper.

Trim the tops of the spring onions so the bulbs can lay flat in a 10-inch, non-stick, ovenproof skillet. Slice the spring onions lengthwise. Save the tops for another use.

In the skillet, heat 1 tbsp of olive oil. Arrange the spring onions cut-side down and cook over moderate heat without flipping until browned, 3–5 minutes. Transfer to a plate.

Add the remaining 1 tbsp of olive oil to the skillet and heat. Add the kale, crushed red pepper and ¼ tsp salt. Cook over moderate heat, stirring occasionally, until tender, about 3 minutes. Turn the heat off.

Pour the egg mixture over the kale, stirring to evenly distribute the greens. Arrange the spring onions cut-side up on top and sprinkle with the shredded Parmesan. Transfer the skillet to the oven and bake until the top is golden brown and the middle is just set, about 20 minutes.

Let the frittata cool slightly in the skillet before sliding it out onto a platter. Garnish with parsley, dill, mint and the 1/4 cup of shaved parmesan. Drizzle with more olive oil. Freshly grate some lemon zest over the top and sprinkle with flaky sea salt. Slice and serve, passing lemon wedges at the table.

Serves: 4 | Serving Size: 1/4 frittata

Nutrition (per serving): Calories: 379; Total Fat: 27g; Saturated Fat: 8g; Monounsaturated Fat: 11g; Polyunsaturated Fat: 4g; Cholesterol: 630mg; Sodium: 888mg; Carbohydrate: 9g; Dietary Fiber: 3g; Sugar: 2g; Protein 27g

Originally published May 2019, updated January 2026

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