Fat Hen and Ricotta Frittata with Lemon and Pine Nuts

Yesterday’s post told the story of fat hen’s extraordinary history — the seeds in Tollund Man’s stomach, the Iron Age archaeology, the nutritional science. Today we cook it.

This frittata is the recipe I come back to every June when the fat hen is young and tender. It is straightforward enough to make on a weekday morning, good enough to serve at a slow weekend breakfast with people you like. The fat hen wilts into the egg exactly like spinach, but with a slightly earthier, more mineral flavour that works particularly well against the creamy richness of ricotta. The lemon zest lifts everything. It is naturally gluten-free, substantial enough to be a meal, and made almost entirely from things you can forage or find at a farmers’ market.

If you haven’t read the fat hen deep-dive yet, it’s worth doing before you go out to pick — the identification section covers everything you need, including the mealy white coating that makes this plant so easy to spot once you know it.

What you need to know before you pick

For this recipe you want the young growing tips and the tenderest upper leaves — the ones with the most visible mealy white coating. A good double handful of tips (loosely packed) reduces to roughly the right amount for this recipe once wilted. Leave the older lower leaves on the plant.

Blanching is non-negotiable with fat hen in any quantity — it reduces saponins and makes the nutrients more bioavailable. It takes 60 seconds. The mealy coating rinses off completely with water, and disappears entirely on cooking.

Fat hen, ricotta and lemon frittata with pine nuts

Serves 2–3 as a main, 4 as part of a larger spread. Naturally gluten-free. Ready in 25 minutes.

Ingredients

• A large double handful of young fat hen tips and leaves (roughly 80–100g before wilting)
• 6 eggs, free-range
• 150g good ricotta
• Zest of 1 unwaxed lemon
• 1 clove garlic, finely sliced
• 2 tbsp extra-virgin olive oil, plus a little extra to finish
• 25g pine nuts
• Sea salt and black pepper
• A small handful of fresh chives or wild chives (optional)

Method

1. Prepare the fat hen. Wash the tips well — the mealy coating rinses off easily. Blanch in boiling salted water for 60 seconds. Drain immediately and squeeze firmly in a clean tea towel to remove as much water as possible. Roughly chop.

2. Toast the pine nuts. In a dry pan over a medium heat, toast until golden, about 2–3 minutes, shaking frequently. Set aside.

3. Beat the eggs. Crack the eggs into a large bowl and beat well. Season generously with salt and pepper. Add the lemon zest and chives if using. Stir through half the ricotta in rough dollops — you want uneven pockets, not a uniform mixture.

4. Cook the garlic and fat hen. Heat the olive oil in a 24–26cm ovenproof frying pan (cast iron is ideal) over a medium heat. Add the garlic and cook gently for 1–2 minutes until softened. Add the blanched fat hen and stir to coat in the oil. Spread evenly across the pan.

5. Add the egg mixture. Pour the egg and ricotta mixture over the fat hen. Nestle the remaining ricotta in dollops over the surface. Scatter over the pine nuts. Cook on a medium-low heat for 4–5 minutes until the edges are set but the centre is still slightly wobbly.

6. Finish under the grill. Transfer to a preheated grill (medium-high) for 3–4 minutes until the top is golden and just set. Remove and rest for 2 minutes before slicing.

7. Serve. Slide onto a board or serve directly from the pan. A drizzle of good olive oil, a squeeze of lemon, and a few extra pine nuts. Equally good warm or at room temperature.

Why this works nutritionally

This frittata is genuinely nutrient-dense, and most of that comes from the combination of eggs and fat hen. The fat hen contributes calcium (up to 309mg per 100g fresh weight, per the 2023 Molecules review, PMC10343354), iron, vitamins A and C, and the kaempferol and quercetin flavonoids documented in PMC4486584. Blanching reduces oxalate content, improving the bioavailability of that calcium — a useful parallel to the spinach literature, where raw oxalates inhibit calcium absorption.

The eggs provide complete protein, choline, vitamin D, and B12. Ricotta adds further protein and calcium. The olive oil provides the fat-soluble context for the fat hen’s vitamins A and K to be properly absorbed — eating greens with a fat source is not indulgence but biochemistry. Pine nuts add vitamin E, zinc, magnesium, and pinolenic acid associated with satiety signalling.

For more on why dietary diversity across wild plant species matters for gut health and long-term wellbeing, the health benefits of foraging post covers the science in detail.

Variations and substitutions

No fat hen? This recipe works beautifully with young nettles (blanched), common sorrel (adds a pleasant sharp note), watercress, or three-cornered leek. Good-quality shop-bought spinach or chard works perfectly too.

Dairy-free. Omit the ricotta or use a good dairy-free alternative. Add an extra drizzle of olive oil and a few capers to compensate for the creaminess.

More substantial. Stir a handful of sliced cooked new potatoes or cooked puy lentils into the egg mixture before pouring. Both work well with the fat hen and make this a more filling main meal.

Make ahead. Blanch and squeeze the fat hen a day ahead and keep in the fridge. The actual cooking time is then about 12 minutes. The finished frittata keeps for 3 days in the fridge, loosely covered — eat at room temperature rather than reheating.

References

• PMC10343354 — Singh S et al. A Compiled Update on Nutrition, Phytochemicals, Processing Effects, Analytical Testing and Health Effects of Chenopodium album. Molecules. 2023.
• PMC4486584 — Chenopodium album Linn: review of nutritive value and biological properties. 2015.

A note on safety

This content is for educational purposes only and does not constitute medical advice. Always be completely confident in your plant identification before eating any wild food. Fat hen (Chenopodium album) contains oxalic acid: eat in moderation if you have kidney stones, gout, or are on a low-oxalate diet. Always blanch or cook fat hen before eating in quantity. Avoid plants growing near roadsides or areas that may have been sprayed with herbicides. Always consult your GP before using wild plants medicinally, particularly if pregnant, breastfeeding, or taking medication.