Fresh herb frittata recipe

Published September 2025 | 5 min read
Expert contributor: Ingrid Phyland, accredited practising dietitian and public health nutritionist
Words by Tegan Forder

Discover the health benefits of fresh herbs and how to use them more in your meals – plus, try a vegetarian herb frittata recipe, perfect for spring.

Herbs have been used for thousands of years for their healing properties and to add a flavour punch to meals, but the impact of these humble plants doesn’t stop there.

According to accredited practising dietitian and public health nutritionist Ingrid Phyland, herbs aren’t just good for our health, they also bring a sense of nostalgia to our meals and offer a taste of different cultures.

“Tomato on fresh bread is tasty, but add freshly picked basil and you have the taste of Italy,” she says. “Rosemary and mint sauce with a lamb roast can take you back to Sundays with your grandparents, while fresh curry leaves in a dish remind you of the trip you made to Sri Lanka.”

Health benefits of fresh herbs

Often overlooked as a valuable part of a healthy diet, Ingrid says herbs are packed full of vitamins, antioxidants, fibre and phytochemicals – compounds that help reduce inflammation at a cellular level.

Research is ongoing, but some studies suggest herbs can promote good heart health, help manage blood sugar levels and reduce your risk of developing chronic diseases like diabetes.

Ingrid recommends using fresh herbs over dried where possible.

“In the dehydration process, water-soluble vitamins can be lost, and fat-soluble vitamins can be damaged through heat,” she says. “Herbs that have travelled long distances or been stored for long periods of time prior to being used can also lose nutrient content.”

Essential herbs to add to your diet

Some herbs contain a lot of nutritional benefits.

Sage: rich in antioxidants, vitamin A – critical for vision and a healthy immune system – and vitamin K, which helps your blood clot properly.

Basil: a good source of fat-soluble vitamins – especially vitamin K – and plant compounds, including antioxidants and phytochemicals.

Mint: contains fat-soluble vitamins, along with vitamin C.

Chives: packed full of vitamins A, C, K and folate.

Oregano: rich in antioxidants, linked to disease prevention.

Simple tips for using more herbs

Here are three simple steps Ingrid recommends for adding more herbs to your everyday cooking.

Plant a herb garden

With spring around the corner, you could start a herb garden – grow chives or parsley in a small pot or plant a hardy basil or rosemary bush. It's also a good way to save money on buying a bunch every time you need to use that herb.

If you buy fresh herbs by the bunch, reduce waste by chopping and adding them to an ice cube tray – top them with olive oil, freeze them and then put in a container ready to add to your next soup or curry.

Add herbs to meals, from breakfast to dinner

Fresh herbs are vegetables, so including them in a healthy diet will help you meet the recommended daily intake. Add parsley, mint, basil or oregano to salads or try a green smoothie with mint for an extra antioxidant kick.

Basil works well in pasta dishes, while coriander is a tasty addition to your curry or stir-fry. For breakfast, add a handful of fresh herbs to your scrambled eggs or omelette – or try the vegetarian frittata recipe below.

Make pesto

Ingrid’s go-to is salsa verde or Argentinian chimichurri – or simply a pesto that incorporates whatever herbs she has in the garden, blitzed together with some garlic and olive oil using a stick blender or food processor.

“This could be parsley, basil, chives, dill in summer or a stronger coriander base in winter, together with some extra virgin olive oil, garlic and maybe some chilli,” she explains. “I then use this as a simple pasta sauce, drizzled over some poached eggs on toast, mixed through a roast veg salad or as a side with barbeque lamb cutlets.”

Keen to include more fresh herbs in your cooking? Packed with herbs and spices, this vegetarian frittata from Shred Happens: So Easy, So Good by Arash Hashemi is a powerhouse of flavour and nutrition.

Fresh herb frittata

Prep time: 15 minutes
Cooking time: 1 hour
Serves: 6 to 8

Ingredients

• 115g scallions (spring onions), white and green parts
• 115g fresh parsley
• 115g fresh coriander
• 5 garlic cloves
• 1 tsp curry powder
• ½ tsp ground cinnamon
• 1 tsp sumac
• 1 tsp dried fenugreek leaves
• 2 tbsp almond flour
• 2 tbsp plain yoghurt
• 1 medium onion, chopped
• 1 tsp baking powder
• 6 large eggs
• Salt and freshly ground black pepper
• ¼ cup olive oil
• ¼ cup chopped raw walnuts (optional)

Onion and nut toppings (optional)

• ¼ cup olive oil
• 1 medium onion, finely sliced
• ½ tsp ground turmeric
• ¼ cup chopped raw walnuts
• ¼ cup slivered raw almonds

Method

1. In a blender or large food processor, combine the scallions (spring onions), parsley, coriander, garlic, curry powder, cinnamon, sumac, fenugreek, almond flour, yoghurt, onion, baking powder, eggs and salt and pepper to taste. Blend together for a couple of minutes.
2. Place a medium pan over high heat and add the olive oil.
3. Test the oil is hot enough by pouring in a couple of drops from the egg mixture. If they start bubbling right away, add the mixture to the pan and turn the heat to medium-low. Sprinkle in the walnuts (if using) for extra crunch.
4. Cook for 25 to 30 minutes on the first side. To flip, use a flat spatula to gently slide the frittata off the pan and onto a large plate. Place the pan over the frittata plate and flip both together so that the frittata falls face down in the pan.
5. Cook on the other side for about 20 minutes, until the bottom is golden brown. Lightly lift with a spatula to check.
6. For the onion and nut toppings (optional), while the frittata is cooking, add the olive oil to a small pan over medium heat. Once the oil is hot, add the onion and turmeric, and sauté until golden brown and crispy. Using a slotted spatula, remove the onion and set aside.
7. In the same pan, using the leftover oil, sauté the walnuts and almonds for a minute. Remove the nuts using a slotted spatula and discard the remaining oil.
8. When the frittata is cooked, slide it onto a large serving plate and top with the sautéed onion, walnuts and almonds, if using.
9. Serve right away.

Nourish your body

Looking for more recipe and nutrition inspiration? Eligible members can get free access or save on the evidence-based CSIRO Total Wellbeing Diet^*. Created by Australia’s national science agency, it combines a higher-protein, low-GI eating plan with exercise and proven weight management tools to help improve habits and create lifelong positive behaviours.