Kale, Potato, And Onion Frittata


  • Olive oil or cooking spray
  • 1 pound/bunch kale, cooked and chopped
  • 2 medium red potatoes, cooked and diced
  • 1 yellow or white onion, sliced
  • 2 cloves garlic, chopped/minced
  • 2 whole eggs + 2 egg whites
  • 2 tablespoons water
  • 1⁄2 teaspoon paprika
  • Salt and pepper to taste
  • Grated Parmesan cheese (optional)


  • Amount: 1⁄4 skillet
  • Calories: 270
  • Fat (g): 11
  • Sat. Fat (g): 2.5
  • Carb (g): 32
  • Fiber (g): 5
  • Protein (g): 16
  • Gluten free, dairy free



  • Heat oven to 400°F
  • Trim kale greens from stem and chop. Blanch kale for 3 minutes in boiling water, drain, squeeze, and set aside.
  • Boil or microwave potatoes until medium firmness, then cube and set aside.
  • In a medium cast-iron skillet coated with olive oil, cook onion over medium heat for 5 minutes. Add kale and garlic; cook for 5 minutes. Add potatoes; cook for 2 minutes.
  • In a large bowl, whisk eggs, egg whites, 2 tablespoons water and paprika. Stir in cooked kale-potato mixture.
  • Coat the skillet again with cooking spray and cook the egg mixture over medium-low heat for 1 minute. Transfer skillet to oven; bake until eggs are set and center is slightly runny, about 8 minutes.
  • Sprinkle Parmesan cheese on top after baked, if desired.

Cooking Tip

Add extra egg whites for added protein and a fluffier frittata. Cooking with cast iron helps to increase the iron content of your diet and makes vegetarian sources of iron, from sources like kale, more absorbable.

Performance Fact

This frittata provides quality protein including branched chain amino acids from the eggs for muscle building and repair. The potatoes provide complex carbohydrates for fuel during a workout. The antioxidants present in kale, onion, and garlic aid in cell repair and reduce exercise-induced oxidative stress.