Arugula Frittata
This delicious arugula frittata with egg and mushrooms is a great way to start your day or have a light lunch. My family enjoyed eating this and it was so easy to make. It puffs up like a pie and makes a great vegetarian frittata recipe.
You can use a non stick pan and remove the frittata very easily from the pan. This makes a great low sodium recipe to share with your family as well, and does NOT need to go into the oven. Generous portion sizes for this frittata with arugula is perfect for any day of the week.
I’ve spent over two decades working as a Registered Dietitian, guiding patients with Chronic Kidney Disease and other chronic conditions toward better health. Seeing my mom navigate the complexities of a CKD diet sparked my desire to provide accessible, straightforward advice on my website, helping others make sense of the overwhelming information out there.
With more than 25 years of experience, I specialize in creating recipes and meal plans that align with the dietary needs and guidelines for individuals with CKD. Our content is grounded in research, and we make sure to include source references when necessary to support the accuracy of our information.
Why You’ll Love This Recipe
As a person on a kidney friendly diet, you are looking for healthy breakfast frittata recipes and want quick and easy option. This is a great choice, makes 4 servings and is easy to reheat if you have leftovers.
This recipe is a low sodium breakfast frittata made in a kidney friendly way by avoiding sodium and making the serving size easy to calculate is a nice benefit so you can control your portions for your CKD diet.
This savory easy stovetop frittata is easy to make and really versatile. The most difficult part is deciding whether you should enjoy it for breakfast, brunch, lunch or supper.
If you want, you can make an arugula omelet out of this recipe, it would just involve you flipping the egg mixture over like a quesadilla and then cutting that into ¼ths after you add the feta cheese. Arugula and eggs make a great combination for a savory low sodium frittata recipe.
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Ingredients in a Frittata Arugula
- Large Eggs – Provide high-quality protein while being lower in phosphorus than many other protein sources, making them a good option for CKD diets.
- Half and Half Cream – Adds a creamy texture and mild richness while keeping phosphorus and potassium levels moderate.
- Water – Helps create a fluffier texture in the eggs and prevents them from becoming too dense.
- Olive Oil – A heart-healthy fat that enhances flavor while being kidney-friendly.
- Portabella Mushrooms – Add an earthy, umami flavor and are lower in potassium than many other vegetables.
- Arugula Greens – Provide a peppery taste and are lower in potassium compared to spinach or kale.
- Feta Cheese – Offers a salty, tangy flavor while being lower in phosphorus than many other cheeses.
- Black Pepper – Enhances the flavor without adding sodium, making it a great seasoning for CKD-friendly dishes.
Using mushrooms as the main component of this recipe with eggs provides a filling meal with a low sodium, low potassium, and low protein healthy breakfast frittata recipe.
Variations
Some ideas for variations on the main ingredients of this recipe if you don't want to use some of the ingredients of the arugula frittata. None of these are accounted for in the nutritional information of the original recipe.
- Arugula and Bell Pepper Frittata: Add diced bell peppers for a sweet, crunchy texture. Bell peppers are rich in vitamin C and low in potassium.
- Zucchini and Basil Frittata: Substitute mushrooms with thinly sliced zucchini, a kidney-friendly vegetable. Incorporate fresh basil for an aromatic twist. This variation is particularly good for those who might be sensitive to the texture or flavor of mushrooms.
- Broccoli and Cheddar Frittata: Use steamed, chopped broccoli instead of arugula, and substitute feta with shredded cheddar cheese (in moderation, to keep the sodium content low). Broccoli is a nutrient-rich vegetable that is also kidney-friendly, and cheddar gives a familiar, comforting flavor.
- Asparagus and Parmesan Frittata: Replace mushrooms with asparagus, a kidney-friendly choice when eaten in moderation. Use a small amount of Parmesan cheese instead of feta for a nutty and salty flavor. This variation is ideal for spring and early summer when asparagus is in season.
How To Make A Low Sodium Frittata
- In a medium bowl, whisk together the eggs, half and half, and water. Set aside.
2. Wash, remove gills, and dice mushrooms. Add olive oil to a 10 inch non-stick skillet and heat over medium heat. Add diced portabella mushrooms and cook approximately 5-6 minutes, stirring occasionally.
3. Add arugula to pan and stir constantly until wilted, approximately 1-2 minutes. Spread the mushrooms and arugula into a uniform layer across the bottom of the pan, ensuring an even distribution of ingredients.
4. Pour egg mixture on top and let cook for 1-2 minutes or until the egg begins to set on the bottom. Reduce heat to low setting and cover. Cook for 8 minutes.
5. Remove cover and add Feta cheese to top of frittata, scattered across the top. Cover dish and cook for another 5-6 minutes on low, or until the egg is cooked through and the Feta has just begun to melt.
6. Remove from heat and carefully transfer to a serving platter. Cut into four wedges. Sprinkle black pepper on top and serve warm or enjoy at room temperature. Can be reheated in the microwave.
Top Tip: Allow the mushrooms to cook and release their juices before adding arugula. It's best to have no juice left in the pan when you add the arugula to avoid sogginess.
How To Store a Frittata
The arugula and eggs store well in a refrigerator after cooking if you have leftovers or want to save for another meal. Make sure that you cover it on a plate or in a storage container, and refrigerate it within 30 minutes of cooking.
Reheating in a microwave is acceptable, approximately 30 seconds on high power, check if hot enough and repeat the cycle until the item is cooked throughout. Avoid excessive reheating as it may become rubbery.
Can You Freeze An Arugula Frittata?
Yes, you can freeze a frittata. To do so, let it cool completely after cooking. Slice it into portions, wrap each piece individually in plastic wrap or aluminum foil, and then place them in an airtight container or a resealable freezer bag.
Frittatas can be frozen for up to 3 months. When you're ready to eat, thaw it in the refrigerator overnight and reheat gently, either in the oven or microwave. This method helps maintain the texture and flavor of the frittata.
FAQs About Frittatas with Arugula
Arugula is a leafy green with a peppery flavor. It's used in frittatas to add a unique taste and to increase the nutritional value, as it's rich in vitamins A, C, and K, as well as calcium and iron.
Yes, you can prepare a frittata in advance. It can be stored in the refrigerator for up to 4 days. Reheat it gently in the oven or enjoy it cold or at room temperature.
Yes, arugula frittata is naturally gluten-free, as it primarily contains eggs, vegetables, and cheese. However, always check the labels of any additional ingredients to ensure they are gluten-free.
The key differences lie in the cooking methods, the presence of a crust in quiches, and how the additional ingredients are incorporated with the eggs. Frittatas are open-faced and oven-finished, quiches include a pie crust and a creamy custard filling, and omelets are stove-cooked and folded around their fillings.
Kidney Friendly Breakfast Recipes
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Recipe
Arugula Frittata Vegetarian Low Sodium Breakfast Recipe
Ingredients
- 6 Large Eggs
- ¼ cup Half and Half Cream
- 3 tablespoon Water
- 1 tablespoon Olive Oil
- 2 cups Portabella Mushrooms Raw, Diced
- 1 cup Arugula Greens
- 2 ounces Feta Cheese
- ½ teaspoon Black Pepper
Instructions
- In a medium bowl, whisk together the eggs, half and half, and water. Set aside.
- Wash, remove gills, and dice mushrooms. Add olive oil to a 10 inch non-stick skillet and heat over medium heat. Add diced portabella mushrooms and cook approximately 5-6 minutes, stirring occasionally.
- Add arugula to pan and stir constantly until wilted, approximately 1-2 minutes. Spread the mushrooms and arugula into a uniform layer across the bottom of the pan, ensuring an even distribution of ingredients.
- Pour egg mixture on top and let cook for 1-2 minutes or until the egg begins to set on the bottom. Reduce heat to low setting and cover. Cook for 8 minutes.
- Remove cover and add Feta cheese to top of frittata, scattered across the top. Cover dish and cook for another 5-6 minutes on low, or until the egg is cooked through and the Feta has just begun to melt.
- Remove from heat and carefully transfer to a serving platter. Cut into four wedges. Sprinkle black pepper on top and serve warm or enjoy at room temperature. Can be reheated in the microwave.
I really enjoyed this Arugula frittata because it's low sodium, easy to eat and you get a nice portion. I am the recipe developer and my family eats this for breakfast occassionally.
I would love some help with recipes and ideas! Thank you