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Wild Nettle Frittata


Like other leafy greens, wild nettles are high in vitamins A, C, and K, as well as minerals including iron, phosphorous, magnesium and calcium. But what makes them even more special is that in many places in the Pacific Northwest, you can forage them for free while they're in season from March to May (see for more on seasonal Pacific Northwest foods). Need tips on how to harvest the plant that is known to sting? Bastyr University 2014-15 dietetic intern Selva Wohlgemuth, MSN ('14), who shares this recipe on her blog Poppies and Papayas, also offers tips on how to safely harvest the nutritious plant.


3 cup
nettles (washed and chopped)
1 medium
tomato (sliced thin)
spring onion
1 clove
garlic (finely chopped)
1⁄3 cup
1⁄4 cup
goat milk feta
2 tbsp
chopped fresh basil
2 tbsp
extra virgin olive oil
  to taste
sea salt and pepper


  1. Preheat oven to 375 degrees. Heat oil in an ovenproof pan (i.e. 9-inch cast iron pan). Cut the spring onion and zucchini into small chunks and sauté in the oil over medium heat. Sprinkle a little salt and pepper.
  2. After the onion and zucchini have sauteed for about 5 minutes add the nettles and reduce heat and cover until nettles are wilted.
  3. Meanwhile, whisk the eggs until combined in a medium bowl. Add the basil, garlic clove, milk and feta and stir with wooden spoon. Add salt and pepper to taste.
  4. Pour the egg mixture over the nettles. Use wooden spoon to gently mix the nettles evenly throughout the pan.
  5. Top the mixture with tomato slices and sprinkle with additional feta if desired.
  6. Put into oven for about 30-40 minutes until the egg mixture has set. Serve warm.


Suggestion: Serve the frittata with a mixed sweet pepper salad and a balsamic vinaigrette. If eaten with breakfast or brunch, replace salad with fresh bread and butter.

Wild Nettle Frittata


SourceRecipe from dietetic intern Selva Wohlgemuth, MSN ('14), via her blog Poppies and Papayas.
Prep time
15 minutes
Cooking time
45 minutes
Total time
1 hour