GERD Friendly Garden Herb Egg White Frittata with Spinach & Potatoes
Egg-based dishes can be tricky territory when you're managing reflux, since rich yolks, heavy cream, and acidic add-ins are common culprits. This frittata sidesteps those pitfalls by leaning on egg whites instead of whole eggs, low-fat milk in place of cream, and a gentle lineup of fresh herbs — parsley, basil, and thyme — that add real brightness without any heat or acidity. Tender Yukon Gold potatoes and wilted baby spinach give the dish satisfying body, while sliced leek (white and light green parts only) brings a mild, savory depth that won't aggravate a sensitive stomach. Everything comes together in a single oven-safe skillet, moving from stovetop to oven for a finish that's lightly golden and completely set through. The optional crumble of goat cheese on top adds a creamy, tangy note for anyone who tolerates it well. Sliced into wedges and served straight from the pan, it makes a genuinely nourishing meal for four that feels far more indulgent than its ingredient list suggests.
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Learn more →Ingredients
4 servings
- ¾ lb yukon gold potatoes, cut into ½-inch cubes
- 2 tbsp olive oil, divided
- 1 leek, white and light green parts only, thinly sliced and rinsed
Ingredient noteLeek can worsen reflux in some people, but the small amount in this recipe (~1/4 of a leek per serving) is likely tolerated by many with GERD. If you prefer to always avoid leek, please tap it and change its rating to Red.
- 2 cups baby spinach, loosely packed
- 8 large egg whites
- ¼ cup low-fat milk
- 2 tbsp fresh flat-leaf parsley, finely chopped
- 1 tbsp fresh basil, thinly sliced
- 1 tsp fresh thyme leaves
- ¼ tsp salt
- 2 tbsp crumbled goat cheese (optional)
Can be omittedgoat cheese
Instructions
- 1
Preheat the oven to 375°F (190°C). Place the potato cubes in a medium saucepan, cover with cold water, and bring to a boil over medium-high heat. Cook until just tender when pierced with a fork, about 8 minutes. Drain and set aside.
- 2
Heat 1 tablespoon of the olive oil in a 10-inch oven-safe skillet over medium heat until shimmering. Add the leek and cook, stirring occasionally, until softened and translucent, about 5 minutes.
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