Nettle Spinach Frittata

A Frittata is essential an open-faced omelette and is much easier to cook with lots of vegetables than an omelette.  Stinging Nettles are a wonderful wild tonic food. Of the fresh nettles, I’ve used here some were added raw some from fresh Nettle Tea I made and then used the nettle greens to make a frittata while I sipped on my tea ~ one of the joys of spring and growing your own fresh herbs.


There are 3 different approaches with the nettles to remove the sting and cook them in your frittata:
1 – make Nettle Tea and then use the greens. 
2 – pour boiling water over the nettles to remove the sting and then chop the nettles. 
3 – wash the nettles and throw whole or chop using a glove straight into the pan; the cooking will remove the sting.

  • Prep 5 - 15mins
  • Cook Time 10mins
  • Difficulty Low
  • Serving2-4
  • Dairy free

    Dairy-free Recipes have no animal milk or milk products no cheese, no yoghurt. Dairy is a common food allergen, dairy can cause inflammation.

  • Herbal Medicinal

    Herbal Medicinal Recipes have healing food ingredients with medicinal properties.  Culinary & medical plants have properties that benefit our health.

  • Low Carb

    Low-Carb recipes have a low carbohydrate count.  No sugar, no grains; no legumes, no starchy vegetables, no high sugar fruits or milk.

  • Mineral Rich

    Ingredients are naturally rich in essential minerals. Salty taste in botanicals like parsley, nettles, seaweeds indicates the plants have a high mineral content.

  • Protein

    Recipes with protein-rich ingredients.  Examples of high protein foods include; eggs, meat, fish, seafood, poultry, dairy, quinoa, teff, millet, wild rice, oats, buckwheat, amaranth, sorghum, wheat, nuts, seeds, hemp seeds, peas, beans, lentils, legumes, soy, tofu & tempeh, broccoli, brussels, spinach, kale, mushrooms, nutritional yeast.


Click items to add to your shopping list

  • 4 cups | 1.4oz | 41g fresh nettle leaves
  • 4 cups chopped spinach leaves
  • ½ cup walking onion | chives | scallions
  • 1 tbsp olive oil - optional
  • 4-6 eggs from your local farmer
  • ½ - 1 teaspoon sea salt
  • 6 grinds fresh black pepper
Add ALL ingredients to shopping list


Nettle Spinach Frittata


HARVEST AND WASH your fresh greens.  Make a nettle tea or prepare nettles as outline above.


ROUGHLY CHOP your spinach and nettles and slice your walking onion greens, chives or scallions


MEDIUM HEAT an ovenproof nonstick frying pan, add olive oil if using and all the chopped and sliced greens; saute-cook stirring occasionally for 2minutes until they wilt down.


CRACK YOUR EGGS into a bowl, add salt and pepper, whisk well.


POUR WHISKED EGGS over the sauteed greens and let cook for 2mins while your broiler | oven grill heats up.


PLACE FRYING PAN under the broiler | oven grill and cook for 2-3mins. Check after 2mins; eggs should be set and very lightly golden on top.


SERVE with homegrown sprouts or spring salad greens or sourdough toast and of course Nettle Tea

Tips + Suggestions

LOW FODMAP only use the green tops of scallions.


SUBSTITUTE NETTLE | SPINACH for swiss chard, chenopodium – good king henry, Asian greens, kale, dandelion greens, mustard greens etc.


WALKING ONIONS are fabulous & fun; I use them just like scallions.  They are perennial plants, beautifully architectural and the greens are available to be used year-round.  They are up and ready to harvest in early spring before the chives appear and still around in late autumn and early winter.  They are hardy, fun and easy to grow, and “walk-around” your garden.  You can eat both the greens and the tiny onions that are much like a shallot.  As they get older, some green parts of the plant become too woody and tough to eat especially the stems where the onions are setting so be aware of that when you are harvesting as the plant moves through the seasonal transitions.