Kale and Pepper Frittata

Frittatas are an endlessly versatile dish that are equally as delicious as a snack or a main dish for a meal. You can serve them warm or cold and they are a perfect pre-prepare option for lunchboxes.


Large knob of butter
½ red pepper, finely sliced
½ onion, finely sliced
50g (2oz) fresh Kale, chopped
6 eggs
Some freshly ground black pepper.


1 Melt the butter in a heavy frying pan and lightly fry the pepper and onion for about a minute, then cover with the chopped kale.
2 Whisk the eggs and pour them into the frying pan. Give the whole mixture a good stir and cook on a low heat for about 15 minutes, or until the whole mixture is set.
3 Gently tip out onto a plate, serve a slice immediately and/or chill for the lunch box.

Serves 2, Phase 1

Options for some simple variants:
– Sprinkle this recipe with some crumbled Feta cheese and pop under a hot grill for 2 minutes (Phase 2)
– Try some alternative ingredients like broccoli and tuna or bacon and onion (both Phase 1); cheese and mushroom or cheese and tomato (both Phase 2).

You may also like to try these...

There are many more great recipes like this in The Harcombe Diet Recipe Book

Recipe Book
If you'd like to leave a comment on this blog, please do so openly and politely and no hiding behind some pseudonym. As for spam, well that's just another word for junk and it will end up in the bin, where it belongs.

Website Comments

  1. avatar Brenda

    I am about to start this plan as my weight creeping up as I gallop towards 70! I am so impressed with the plan and also the weight loss. I have about 12 lbs to lose. What should I realistically expect for weight loss in the first phase although I understand that obviously it varies depending on person’s metabolism?

    • avatar Andy

      Hi Brenda. You’re right, everyone is different and there is no formula for rate of weight loss. Try and keep focussed on getting through Phase 1, rather than the scales. Let us know how you get on.

  2. avatar Jan Gibson

    I cannot find the recipe for Cole Slaw in either of the books. Did manage to find it online but it should be in the book. Lost TEN pounds in Phase 1. So happy to have found this book. Thought it was just another diet book!!! But I was so wrong. Thank you both.

  3. avatar Sue Angell

    Third week following plan and delighted but still a bit unsure of what is ok to eat. Can I have Bran flakes instead of Shredded Wheat for breakfast and can you give me a brand of ceareal bar that I can buy for when I am on a travelling holiday in a few days time.
    Have many medical problems at the moment but these are becoming easier to handle now I have found this plan

    • avatar Andy

      Check out the sugar content in bran flakes, all brands.
      I can’t recommend any cereal bars, they’re all pretty rubbish IMHO. If you really need to eat between meals while travelling, have some cold meat or tinned tuna/sardines to hand.

  4. avatar sarah davies

    I am thinking of starting this diet as a lot to lose and suspect I have wheat intolerance as crave it so much. A bit confused though, as didn’t think cheese or milk were allowed in phase 1, yet have seen some recipes that include cheese? Thanks for your help.


Let us know you're human by answering this question * Time limit is exhausted. Please reload the CAPTCHA.