Kale and New Potato Frittata

When people think about supporting bone health, nutrients such as calcium and vitamin D are often the focus. However, bones rely on a combination of nutrients working together, including protein, magnesium and vitamin K.

Meals that combine these nutrients can help support overall bone health as part of a balanced diet. This kale and new potato frittata is a perfect example. It provides protein from eggs, calcium from cheese and milk, and beneficial plant nutrients from leafy greens.

Frittatas are also super practical for busy days - they can be prepared in advance, enjoyed warm or cold, and work well for lunch, dinner or even breakfast.

How This Recipe Supports Bone Health

Several nutrients in this recipe contribute to the maintenance of normal bones.

Kale is a nutrient-dense leafy green that contains vitamin K. This nutrient plays a role in bone metabolism and supports the proteins involved in maintaining bone structure. Kale also provides small amounts of calcium and magnesium.

Eggs contribute high-quality protein, which forms part of the structural matrix of bone tissue. Adequate protein intake also supports muscle health, which is important for balance and stability as we age.

Cheese and milk provide calcium, a mineral that contributes to the maintenance of normal bones. Including calcium-rich foods regularly can help support overall intake as part of a varied diet.

New potatoes provide fibre and potassium while helping to make the meal satisfying and balanced.

Serves 2

Ingredients

6 large eggs
200 g new potatoes, sliced
100 g kale, stalks removed and roughly chopped
40 g mature cheddar cheese, grated
1 tsp Dijon mustard
50 ml milk (or calcium-fortified plant milk)
1 small onion, finely sliced
1 tablespoon olive oil
Salt and black pepper to taste

Method

1. Preheat the oven to 180°C (fan 160°C).
2. Bring a saucepan of water to the boil. Add the sliced new potatoes and cook for around 8–10 minutes until just tender. Drain and set aside.
3. Heat the olive oil in an ovenproof frying pan over a medium heat. Add the sliced onion and cook for 4–5 minutes until softened.
4. Add the chopped kale to the pan and cook for 2–3 minutes until wilted.
5. In a bowl, whisk together the eggs, milk, mustard, grated cheese and a pinch of salt and pepper.
6. Add the cooked potatoes to the pan and pour the egg mixture evenly over the vegetables.
7. Cook gently on the hob for a few minutes until the edges begin to set.
8. Transfer the pan to the oven and bake for 10–12 minutes until the centre is fully set.
9. Allow to cool slightly before slicing and serving.

Serving Ideas

This kale and new potato frittata can be enjoyed warm or cold, making it a flexible option for different meals.

Serve it with a mixed salad and olive oil dressing for a light lunch, or alongside roasted vegetables for a more substantial evening meal.

It also stores well in the fridge for up to two days, so leftovers can be used for packed lunches or quick meals during the week.

If you would like to increase the calcium content further, consider serving it with extra leafy greens such as steamed broccoli or spinach.

If you would like to learn more about how nutrition supports strong bones, you can read our guide to bone health and osteoporosis prevention.

You can also explore more ideas in the recipe index for practical ways to include nutrient-rich meals in your weekly routine.