Egg and Spring Onion Frittata: Perfect for Weight Loss

Looking to switch up your breakfast routine with something that could help you manage your weight effectively? The Egg and Spring Onion Frittata, paired with a refreshing cucumber yogurt sauce, might just be your answer. Packed with protein and flavor, this simple recipe is not only delicious but also supports a healthy diet. Let’s dive into how you can prepare this dish, enjoy its numerous benefits, and start your mornings off right.


For the Frittata
  • Chicken Eggs: 4
  • Spring Onions: 75 grams, chopped
  • Cheese: 40-50 grams, grated
  • Flour: 2 tablespoons
  • Salt and Black Pepper: To taste
For the Sauce
  • Cucumber: 1, finely grated
  • Dill: A few sprigs, finely chopped
  • Thick Yogurt: 3-4 tablespoons
  • Garlic: 1 clove, minced


Prepare the Frittata
  1. In a bowl, beat the eggs until well combined.
  2. Add the flour, grated cheese, salt, and black pepper to the eggs and mix thoroughly.
  3. Heat a non-stick skillet over medium heat and sauté the chopped spring onions until soft.
  4. Pour the egg mixture over the sautéed onions, cooking for about 10 minutes or until the eggs are set and the bottom is golden. If needed, use a plate to help flip the frittata to cook the other side evenly.
Make the Sauce
  1. Combine the grated cucumber, chopped dill, thick yogurt, and minced garlic in a bowl.
  1. Serve the frittata warm with the cucumber yogurt sauce on the side.

Health Benefits

  • Eggs: High in protein and vitamins, eggs can help regulate blood sugar levels and promote fullness.
  • Spring Onions: Contain fiber and antioxidants that are great for digestion and overall health.
  • Yogurt: Provides probiotics that enhance gut health and digestion.

Nutritional Information

The Egg and Spring Onion Frittata provides a balanced nutritional profile that supports a healthy diet:

  • Calories: Each serving contains approximately 300 calories, ideal for a filling breakfast that doesn’t overdo calorie intake.
  • Proteins: About 18 grams per serving, crucial for muscle repair and building, making this dish particularly beneficial for those involved in physical activities.
  • Fats: Around 20 grams per serving, with a healthy balance of saturated and unsaturated fats which are essential for hormonal health and nutrient absorption.
  • Carbohydrates: Contains about 10 grams per serving, primarily from the flour and vegetables, making it suitable for low-carb diets.
  • Fiber: The inclusion of vegetables like spring onions and cucumber adds a modest amount of fiber, which aids in digestion and prolonged satiety.

Serving Suggestions

  • Add Variety: Enhance the frittata by adding mushrooms or tomatoes for extra flavor and nutrients.
  • Create a Spread: Serve the frittata with a variety of sides such as roasted tomatoes, avocado slices, or smoked salmon to cater to different tastes and dietary needs.
  • Herbal Touch: Garnish with additional fresh herbs like parsley or basil to boost the fresh flavor profile of the meal.

Cooking Tips

  • Uniform Cooking: Chop all vegetables uniformly to ensure they cook evenly and integrate well into the frittata.
  • Low and Slow: Cook the frittata on low to medium heat to avoid burning the eggs while ensuring the inside is thoroughly cooked.
  • Freshness Factor: Use fresh, high-quality eggs and dairy products to enhance the flavor and texture of the frittata.


Q: How can I make this frittata dairy-free? A: Substitute the cheese with a dairy-free cheese alternative or nutritional yeast for a similar flavor profile without the dairy.

Q: What are the best ways to store and reheat leftovers? A: Store the frittata in an airtight container in the refrigerator for up to 3 days. Reheat on a pan over low heat to maintain its texture.

Q: Can I use other types of onions besides spring onions? A: Yes, leeks or shallots can be used as a substitute for a milder flavor compared to traditional onions.

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