⏱ 25 min total

Smoked Salmon Frittata with Zucchini, Spinach and Goat Cheese

Name: Smoked Salmon Frittata with Zucchini, Spinach and Goat Cheese
Prep time: 10 min
Cook time: 15 min
Total time: 25 min
Yield: 1 serving
Ingredients: 1 ½ large Egg; ⅛ cup 2% milk; ¹⁄₁₆ cup, fluid Heavy whipping cream; ¼ tsp Italian seasoning; ¼ dash Salt; ¼ dash Black pepper; ¼ tbsp Olive oil; ¼ small Zucchini; ⅜ cup Spinach; ¾ clove Garlic; ⅞ oz Smoked salmon; ¾ oz Goat cheese

Per 1 serving · 213 g · 12 ingredients

Calories

300

15%
of a 2,000 cal day

Protein
20g
27% of calories
Carbs
4.5g
6% of calories
Fat
22g
67% of calories

Portion

✓ Keto-friendly

At a glance

One serving of Smoked Salmon Frittata with Zucchini, Spinach and Goat Cheese (213 g) has 300 calories, with 20 g of protein, 4.5 g of carbohydrates and 22 g of fat. Most of its energy comes from fat (67% of calories). It is high in protein (40% DV), Vitamin A (36% DV) and Vitamin D (42% DV). Keep an eye on saturated fat and cholesterol, which provide 50% and 106% of the daily value.

Per 100 g

141cal

low energy density

Protein per 100 cal

6.7g

Net carbs

carbs minus fiber

Fiber

0.6g

3 g sugar

High in

20%+ of the daily value

Protein40%
Vitamin A36%
Vitamin D42%
Vitamin K49%
Riboflavin (B2)44%
Vitamin B626%

Good source of

10–19% of the daily value

Vitamin C10%
Vitamin E14%
Niacin10%
Folate (B9)17%
Calcium14%
Zinc15%

Watch

20%+ of the daily value

Saturated fat50%
Cholesterol106%

Ingredients

For one serving. Tap an ingredient to see its nutrition.

Directions

Prep 10 minCook 15 min

1
Preheat the oven to 400°F.
2
In a bowl, whisk together the eggs, milk, Italian seasoning, and cream. Season with salt and pepper to taste, then set aside.
3
Slice the zucchini into 1/4-inch pieces. Rinse and dry the spinach, removing any thick stalks if necessary. Finely chop the garlic.
4
Heat olive oil in an oven-proof frying pan over medium-high heat. Add the zucchini and cook for 3 minutes until tender and slightly browned.
5
Add the spinach and garlic, cooking for an additional 30 seconds.
6
Pour the egg mixture over the vegetables in the pan, stir gently, and cook for about 2 minutes without stirring.
7
Remove from heat, add the salmon and goat cheese, then transfer the pan to the oven. Bake for about 10 minutes until the eggs are set.
8
Check if the frittata is ready by shaking the pan slightly; it should be set and not jiggly.
9
Serve and enjoy!

Vitamins & minerals

Amounts for 1 serving (213 g). Bars show % of the daily value.

Vitamins

Nutrient	Amount	% Daily Value
Vitamin A	321 μg	36%
Vitamin C	9 mg	10%
Vitamin D	6 μg	42%
Vitamin E	2 mg	14%
Vitamin K	59 μg	49%
Thiamine	0.1 mg	7%
Riboflavin (B2)	1 mg	44%
Niacin	2 mg	10%
Vitamin B6	0.3 mg	26%
Folate (B9)	69 μg	17%
Vitamin B12	2 μg	71%
Pantothenic acid	2 mg	35%
Choline	259 mg	47%

Minerals

Nutrient	Amount	% Daily Value
Calcium	141 mg	14%
Iron	2 mg	30%
Potassium	355 mg	8%
Magnesium	36 mg	9%
Phosphorus	301 mg	43%
Zinc	2 mg	15%
Copper	0.3 mg	36%
Manganese	0.2 mg	10%
Selenium	33 μg	60%

Full breakdown · 43 more nutrients

Nutrient	Amount	% Daily Value
Alanine	1 g	—
Alpha Linolenic Acid (ALA)	0 g	—
Alpha carotene	0 μg	—
Arginine	1 g	—
Aspartic acid	2 g	—
Beta carotene	692 μg	—
Caffeine	0 mg	—
Cystine	0.3 g	—
Docosahexaenoic Acid (DHA)	0.1 g	—
Docosapentaenoic Acid (DPA)	0 g	—
Eicosapentaenoic Acid (EPA)	0 g	—
Fluoride	2 μg	—
Fructose	0.4 g	—
Galactose	0 g	—
Glucose	1 g	—
Glutamic acid	3 g	—
Glycine	1 g	—
Histidine	0.5 g	—
Hydroxyproline	0 g	—
Isoleucine	1 g	—
Lactose	2 g	—
Leucine	2 g	—
Lycopene	0 μg	—
Lysine	2 g	—
Maltose	0 g	—
Methionine	1 g	—
Monounsaturated fats	9 g	—
Phenylalanine	1 g	—
Polyunsaturated fats	2 g	—
Proline	1 g	—
Retinol	264 μg	—
Serine	1 g	—
Starch	0 g	—
Sucrose	0 g	—
Theobromine	0 mg	—
Threonine	1 g	—
Total omega 3	0.2 g	—
Total omega 6	1 g	—
Tryptophan	0.2 g	—
Tyrosine	1 g	—
Valine	1 g	—
Vitamin D2	0 μg	—
Vitamin D3	6 μg	—

Burning 300 calories

Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.

57min
Walking (3.5 mph)
36min
Cycling (moderate)
25min
Running (6 mph)
42min
Swimming laps

Common questions

How many calories are in Smoked Salmon Frittata with Zucchini, Spinach and Goat Cheese?

One serving of Smoked Salmon Frittata with Zucchini, Spinach and Goat Cheese (1 serving) has 300 calories, which works out to 141 calories per 100 g. That is about 15% of a 2,000-calorie day.

Is Smoked Salmon Frittata with Zucchini, Spinach and Goat Cheese high in protein?

It provides a solid 20 g of protein per serving (40% of the 50 g daily value), but protein supplies only 27% of its calories, so it is not a protein-dense food. Foods where protein provides 30% or more of calories are generally considered protein-dense.

Is Smoked Salmon Frittata with Zucchini, Spinach and Goat Cheese keto-friendly?

It can fit a ketogenic diet: 4 g of net carbs per serving, with carbs making up 6% of calories.

How much sodium is in Smoked Salmon Frittata with Zucchini, Spinach and Goat Cheese?

441 mg per serving.

How much sugar is in Smoked Salmon Frittata with Zucchini, Spinach and Goat Cheese?

3 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.

Nutrition Facts

Serving size1 serving (213 g)

Calories300

% Daily Value*

Total fat 22g	29%
Saturated fat 10g	50%
Trans fat 0g
Cholesterol 317mg	106%
Sodium 441mg	19%
Total carbohydrate 4.5g	2%
Dietary fiber 0.6g	2%
Total sugars 3g
Protein 20g

* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

How we calculate this

% Daily Values use FDA reference amounts for a 2,000-calorie diet. The calorie split uses 4 kcal/g for protein and carbs and 9 kcal/g for fat. Claims such as “low sodium” follow FDA thresholds for the serving shown.

Our methodology

Updated October 13, 2026 · Not medical advice

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