Kuku Sabzi — Persian Herb Frittata (Best Iranian Food for Fasting)
Prep
20 mins
Cook
25 mins
Total
45 mins
Serves
4
Calories
240 kcal
Why This Works for Intermittent Fasting
Kuku Sabzi is close to a perfect food for breaking a fast. It is essentially eggs and a mountain of fresh herbs — high in complete protein, rich in healthy fat, and almost free of starch or sugar. That combination keeps insulin low and hunger away for hours, which is exactly what you want in your first meal after 16–18 hours of…
July 24, 2026
Kuku Sabzi — Persian Herb Frittata
Why This Works for Intermittent Fasting
Kuku Sabzi is close to a perfect food for breaking a fast. It is essentially eggs and a mountain of fresh herbs — high in complete protein, rich in healthy fat, and almost free of starch or sugar. That combination keeps insulin low and hunger away for hours, which is exactly what you want in your first meal after 16–18 hours of fasting. Unlike bread or rice, it won't spike your blood sugar and pull you straight back into a craving. A generous wedge gives you protein to protect muscle, herbs full of micronutrients, and walnuts for slow-burning fat. For more on choosing your first meal, see How to break a fast the right way.
Ingredients
- 6 large eggs
- 2 cups finely chopped parsley
- 2 cups finely chopped cilantro (coriander)
- 1 cup finely chopped dill
- 1 cup finely chopped chives or Persian garlic chives (tareh)
- ¼ cup chopped walnuts
- 2 tbsp dried barberries (zereshk), rinsed (optional)
- 1 tsp baking powder (helps it rise, optional)
- ½ tsp turmeric
- Salt and black pepper to taste
- 3 tbsp olive oil or ghee for frying
Method
- Prep the herbs. Wash and dry the herbs very well, then chop finely. Excess water makes a soggy kuku, so pat them dry.
- Beat the eggs. In a large bowl, whisk the eggs with turmeric, salt, pepper, and baking powder until smooth.
- Combine. Fold in all the herbs, walnuts, and barberries. The mixture should be dense and green, more herb than egg.
- Cook. Heat the oil in a non-stick pan over medium-low. Pour in the mixture, flatten the top, cover, and cook 12–15 minutes until the bottom is set and deep green-brown.
- Flip. Cut into quarters and flip each piece, or slide onto a plate and invert back into the pan. Cook another 8–10 minutes uncovered until firm.
- Serve warm or at room temperature. It keeps 3 days in the fridge — great meal-prep for your eating window.
Nutrition Per Serving
| Nutrient | Amount |
|---|---|
| Calories | ~240 kcal |
| Protein | ~14 g |
| Fat | ~18 g |
| Net carbs | ~4 g |
| Fiber | ~2 g |
Values are approximate and vary with portion size and added walnuts.
Fasting Protocol Compatibility
| Protocol | Compatible? | Notes |
|---|---|---|
| 16:8 | ✅ Yes | Ideal first meal to break the overnight fast |
| 18:6 | ✅ Yes | High protein keeps you full through the short window |
| OMAD | ✅ With sides | Pair with yogurt and salad for a complete single meal |
| 5:2 (fast days) | ✅ Yes | One wedge fits a 500-calorie day easily |
| 20:4 / Warrior | ✅ Yes | Excellent protein-forward opener before the main meal |
Kuku Sabzi is one of the most fasting-friendly dishes in all of Persian cooking. Make it once and you have three days of high-protein, low-carb meals ready for your eating window.
For the complete guide, get Intermittent Fasting in Practice on Amazon — and claim 3 months free on our fasting app at fastinginpractice.com/redeem.
Nutrition information is approximate. Consult a health professional for personalised nutrition advice.
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Intermittent Fasting in Practice
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Made this recipe? Share how it went — your experience helps other fasters.