Low-Oxalate Veggie Frittata with Goat Cheese (Kidney-Friendly Breakfast!)

ByKaren Palmer

Introduction

Start your day with a kidney-friendly breakfast that’s anything but boring! This Low-Oxalate Veggie Frittata combines eggs, low-oxalate veggies, and creamy goat cheese for a meal that’s high in protein, calcium, and flavor. Ready in 25 minutes and perfect for meal prep!

A fluffy, protein-packed veggie frittata with zucchini, red peppers, and goat cheese. Low-oxalate, gluten-free, and perfect for meal prep!

Why This Recipe Works

  • Kidney-Safe Ingredients: Uses low-oxalate veggies like zucchini and red peppers.
  • Calcium Boost: Goat cheese adds calcium to bind oxalates.
  • Meal Prep Friendly: Stores well for 4 days—reheat slices for a quick breakfast.

Ingredients (Serves 6)

  • Base:
    • 8 large eggs (or 2 cups liquid egg whites for lower cholesterol)
    • ¼ cup milk (dairy or unsweetened almond milk)
  • Vegetables:
    • 1 cup zucchini (diced)
    • ½ cup red bell pepper (diced)
    • ½ cup mushrooms (sliced)
    • ¼ cup green onions (green parts only, chopped)
  • Cheese & Herbs:
    • ⅓ cup crumbled goat cheese (or feta)
    • 1 tsp fresh thyme (or ½ tsp dried)
    • Salt & pepper to taste
  • Optional: Serve with a side of arugula salad (low oxalate).

Step-by-Step Instructions

  1. Prep: Preheat oven to 375°F (190°C). Grease a 9-inch oven-safe skillet.
  2. Sauté Veggies:
    • Heat 1 tbsp olive oil in the skillet. Sauté zucchini, peppers, and mushrooms for 5-6 mins until soft.
  3. Whisk Eggs: In a bowl, whisk eggs, milk, thyme, salt, and pepper.
  4. Combine: Pour egg mixture over veggies. Sprinkle goat cheese and green onions on top.
  5. Bake: Cook on stovetop for 2 mins, then transfer to oven. Bake 12-15 mins until set.
  6. Serve: Let cool slightly, slice, and enjoy warm or cold!

Pro Tip: Pair with a squeeze of lemon over arugula for extra freshness and vitamin C!

Serving Suggestions

  • Pair With: A slice of sourdough toast (low oxalate) or fresh fruit like blueberries.
  • Avoid: High-oxalate sides like spinach or potatoes.

Benefits of Eggs in Low-Oxalate Diets

  • Eggs are naturally oxalate-free and rich in protein.
  • Combining veggies with cheese enhances calcium intake to offset oxalate absorption.

FAQ

Q: Can I make this dairy-free?
A: Yes! Use dairy-free cheese and skip the milk (or use water).

Q: How long does this frittata last?
A: Store in an airtight container for up to 4 days. Reheat in the microwave.

Q: Is goat cheese low-oxalate?
A: Yes! Goat cheese has negligible oxalate content, making it a great choice.

Share this recipe with friends or family on a low-oxalate diet! 📲

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