Print Recipe
4.75 from 4 votes

Cottage cheese, kale and smoked salmon frittata

A herb packed frittata that's low in calories but full of flavour. Serve cold for breakfast or with a light salad for lunch. Add a couple of tablespoons of crumbled low-fat feta cheese or grated Parmesan if desired. You will need a 23cm (9inch) oven safe frying pan or skillet.
Prep Time10 mins
Cook Time35 mins
Total Time45 mins
Course: Breakfast /Lunch
Cuisine: Continental
Keyword: Cottage cheese kale salmon frittata, Healthy frittata
Servings: 4
Calories: 223kcal
Author: Lucy Parissi

Ingredients

  • 6 large eggs
  • 200 g | 7oz fat-free cottage cheese
  • 100 g | 7oz smoked salmon
  • 70 g | 2.5oz cavolo nero stems removed, finely chopped
  • 2 leeks finely chopped
  • 5 spring onions scallions finely sliced
  • 1 small bunch fresh dill finely chopped (reserve some leaves to garnish)
  • 2 tbsp fresh flat leaf parsley finely chopped
  • 2 tbsp oatbran optional
  • 2 garlic cloves minced
  • 1 tsp onion granules optional
  • salt and freshly ground pepper
  • cooking spray or olive oil to cook

Instructions

  • Preheat the grill to medium hot (about 180C/350F).
  • Spray a 23cm (9inch) non-stick frying pan with cooking spray or add a little oil. Cook the leeks, spring onions and garlic over medium-low heat for 5 minutes.
  • Stir in the cavolo nero, dilll and parsley and cook for a further 5 minutes, or until softened. Transfer to a bowl and set aside.
  • Beat the eggs with 150g (5.3oz) of the cottage cheese in a large bowl. Add the oatbran, onion granules and season generously with salt and pepper. Mix together.
  • Clean the frying pan and spray or oil again. Scatter about half of the leek/kale mixture on the pan and then add a few strips of smoked salmon.
  • Spoon some of the beaten egg over the top and shake the pan so the egg covers all the ingredients.
  • Start cooking the frittata over low heat and then layer the remaining vegetables and salmon over the top. Add the rest of the egg and top with spoonfuls of the reserved cottage cheese. Season with pepper and scatter with some dill fronds.
  • Cook for 8-10 minutes or until the the frittata is almost set with a wobble in the middle.
  • Transfer under the grill and cook for 6-7 minutes or until the mixture is set and golden brown.

Nutrition

Calories: 223kcal | Carbohydrates: 16g | Protein: 22g | Fat: 8g | Saturated Fat: 2g | Cholesterol: 253mg | Sodium: 512mg | Potassium: 437mg | Fiber: 2g | Sugar: 3g | Vitamin A: 3215IU | Vitamin C: 32.3mg | Calcium: 143mg | Iron: 3.4mg