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Baked Chard
Vegetables
Nutri-ScoreA

Baked Chard

Beta vulgaris subsp. cicla

Clinical Encyclopedia

Baked chard is a nutritious leafy green vegetable known for its vibrant colors and rich nutrient profile. It is low in calories and high in vitamins A, C, and K, making it an excellent addition to a healthy diet.

Also known as:
Swiss chardSilverbeet
Scientific NameBeta vulgaris subsp. cicla
Region of OriginMediterranean region
Popular Comparisons:
Baked Chard VS Acorn SquashBaked Chard VS Adria Blue PotatoesBaked Chard VS Air PotatoBaked Chard VS GarlicBaked Chard VS AlexandersBaked Chard VS Aloe Vera

Macronutrient Ratio

Caloric distribution of primary energy metrics per 100g

Calories50 kcal
Water
91.4%
Fiber3.7g
Total13.1g
Protein
1.8g(14%)
Fats
0.2g(2%)
Carbohydrates
11.1g(85%)

Micronutrient DV% Score

Top vitamins and minerals ranked by percentage of Daily Recommended Value

Vitamins (DV%)
Minerals (DV%)

Complete Micronutrient Breakdown

Detailed concentration of essential micronutrients per 100g serving.

Vitamins

Major Source (≥ 2% DV)
Vitamin A306 µg (34%)
Vitamin C30 mg (33%)
Vitamin K830 µg (692%)
Vitamins with less than 2% DVNone registered

Minerals

Major Source (≥ 2% DV)
Magnesium81 mg (19%)
Potassium379 mg (11%)
Minerals with less than 2% DVNone registered

Health Benefits

✓Rich in antioxidants, baked chard helps combat oxidative stress and may reduce the risk of chronic diseases.
✓High in fiber, it supports digestive health and can aid in weight management by promoting satiety.
✓Contains significant amounts of vitamin K, which is essential for bone health and proper blood clotting.
✓The magnesium content in chard supports muscle function and energy production.

Possible Risks & Side Effects

!Individuals with kidney issues should monitor oxalate intake, as chard is high in oxalates which can contribute to kidney stone formation.
!Excessive consumption may lead to digestive discomfort due to its high fiber content.

How to Prepare & Consume

Best enjoyed baked with a drizzle of olive oil and seasoning to enhance flavor while retaining nutrients.

Smart Selection & Storage

How to Select

Choose chard with vibrant, crisp leaves and avoid any that are wilted or yellowing.

How to Store

Store in the refrigerator wrapped in a damp paper towel inside a plastic bag to maintain freshness.

Myths vs Realities

MythBaked chard is not nutritious compared to other greens.
RealityBaked chard is highly nutritious, offering a unique profile of vitamins and minerals.
MythAll leafy greens are the same in terms of health benefits.
RealityDifferent leafy greens have varying nutrient profiles; chard is particularly high in vitamins K and A.
MythCooking destroys all the nutrients in vegetables.
RealityWhile some nutrients may be lost, cooking can enhance the bioavailability of others, such as carotenoids.

Healthy Recipes

Baked Chard and Quinoa Stuffed Peppers

These vibrant stuffed peppers are filled with a nutritious mixture of baked chard, quinoa, and spices, making for a wholesome and colorful dish.

Ingredients
  • 4 large bell peppers
  • 1 cup cooked quinoa
  • 2 cups baked chard, chopped
  • 1/2 cup black beans, rinsed
  • 1 tsp cumin
  • Salt and pepper to taste
  • 1/4 cup shredded cheese (optional)
Instructions
  1. 1. Preheat the oven to 375°F (190°C).
  2. 2. Cut the tops off the bell peppers and remove the seeds.
  3. 3. In a bowl, mix cooked quinoa, baked chard, black beans, cumin, salt, and pepper. Stuff the mixture into the peppers.
  4. 4. Place the stuffed peppers in a baking dish and sprinkle cheese on top if desired. Bake for 25-30 minutes until the peppers are tender.

Baked Chard with Garlic and Lemon

A simple yet flavorful dish featuring baked chard seasoned with garlic and lemon, perfect as a side or a light main course.

Ingredients
  • 1 bunch chard, stems removed
  • 3 cloves garlic, minced
  • 2 tbsp olive oil
  • Juice of 1 lemon
  • Salt and pepper to taste
Instructions
  1. 1. Preheat the oven to 400°F (200°C).
  2. 2. Toss the chard with garlic, olive oil, lemon juice, salt, and pepper in a baking dish.
  3. 3. Bake for 15-20 minutes until the chard is tender and slightly crispy on the edges.

Baked Chard and Feta Frittata

This protein-packed frittata combines baked chard and feta cheese for a deliciously healthy breakfast or brunch option.

Ingredients
  • 6 large eggs
  • 1 cup baked chard, chopped
  • 1/2 cup feta cheese, crumbled
  • 1/4 cup milk
  • Salt and pepper to taste
  • 1 tbsp olive oil
Instructions
  1. 1. Preheat the oven to 350°F (175°C).
  2. 2. In a bowl, whisk together eggs, milk, salt, and pepper. Stir in the baked chard and feta.
  3. 3. Heat olive oil in an oven-safe skillet, pour in the egg mixture, and cook for 5 minutes. Transfer to the oven and bake for 15-20 minutes until set.

Baked Chard and Chickpea Salad

This hearty salad features baked chard and roasted chickpeas, tossed with a zesty dressing for a nutritious meal.

Ingredients
  • 2 cups baked chard, chopped
  • 1 can chickpeas, drained and rinsed
  • 1 tbsp olive oil
  • 1 tsp paprika
  • Juice of 1 lemon
  • Salt and pepper to taste
  • 1/4 cup diced red onion
Instructions
  1. 1. Preheat the oven to 400°F (200°C).
  2. 2. Toss chickpeas with olive oil, paprika, salt, and pepper, then spread on a baking sheet. Roast for 20 minutes.
  3. 3. In a bowl, combine baked chard, roasted chickpeas, red onion, and lemon juice. Toss to combine.

Baked Chard and Sweet Potato Gratin

This comforting gratin layers baked chard and sweet potatoes, topped with a creamy sauce for a healthy twist on a classic dish.

Ingredients
  • 2 large sweet potatoes, thinly sliced
  • 2 cups baked chard, chopped
  • 1 cup almond milk
  • 1/2 cup nutritional yeast
  • 1 tsp garlic powder
  • Salt and pepper to taste
Instructions
  1. 1. Preheat the oven to 375°F (190°C).
  2. 2. In a baking dish, layer sweet potato slices and baked chard. In a bowl, whisk almond milk, nutritional yeast, garlic powder, salt, and pepper, then pour over the layers.
  3. 3. Cover with foil and bake for 30 minutes, then remove the foil and bake for an additional 15 minutes until golden.

Baked Chard and Mushroom Risotto

This creamy risotto features baked chard and sautéed mushrooms, creating a rich and satisfying dish that's still healthy.

Ingredients
  • 1 cup Arborio rice
  • 4 cups vegetable broth
  • 1 cup baked chard, chopped
  • 1 cup mushrooms, sliced
  • 1/2 onion, diced
  • 2 cloves garlic, minced
  • 2 tbsp olive oil
  • Salt and pepper to taste
Instructions
  1. 1. In a pot, heat vegetable broth and keep warm.
  2. 2. In a separate pan, heat olive oil and sauté onion and garlic until translucent. Add mushrooms and cook until soft.
  3. 3. Stir in Arborio rice, then gradually add warm broth, stirring constantly until absorbed. Mix in baked chard and season with salt and pepper before serving.

Baked Chard and Lentil Soup

A hearty and nutritious soup that combines baked chard and lentils, perfect for a cozy meal.

Ingredients
  • 1 cup lentils, rinsed
  • 4 cups vegetable broth
  • 2 cups baked chard, chopped
  • 1 onion, diced
  • 2 carrots, diced
  • 2 cloves garlic, minced
  • 1 tsp thyme
  • Salt and pepper to taste
Instructions
  1. 1. In a large pot, sauté onion, carrots, and garlic until softened.
  2. 2. Add lentils, vegetable broth, thyme, salt, and pepper. Bring to a boil, then reduce heat and simmer for 25-30 minutes.
  3. 3. Stir in baked chard and cook for an additional 5 minutes before serving.

Baked Chard and Tomato Flatbread

This delicious flatbread is topped with baked chard, fresh tomatoes, and herbs, making for a perfect appetizer or light meal.

Ingredients
  • 1 whole wheat flatbread
  • 1 cup baked chard, chopped
  • 1 cup cherry tomatoes, halved
  • 2 tbsp olive oil
  • 1 tsp Italian seasoning
  • Salt and pepper to taste
Instructions
  1. 1. Preheat the oven to 400°F (200°C).
  2. 2. Spread olive oil on the flatbread, then layer with baked chard and cherry tomatoes. Sprinkle with Italian seasoning, salt, and pepper.
  3. 3. Bake for 10-12 minutes until the flatbread is crispy and the tomatoes are roasted.

Baked Chard and Cauliflower Casserole

A creamy and cheesy casserole featuring baked chard and cauliflower, perfect for a comforting yet healthy meal.

Ingredients
  • 1 head cauliflower, cut into florets
  • 2 cups baked chard, chopped
  • 1 cup Greek yogurt
  • 1/2 cup shredded cheese
  • 1/2 tsp garlic powder
  • Salt and pepper to taste
Instructions
  1. 1. Preheat the oven to 375°F (190°C).
  2. 2. Steam cauliflower florets until tender, then mix with baked chard, Greek yogurt, cheese, garlic powder, salt, and pepper.
  3. 3. Transfer to a baking dish and bake for 25-30 minutes until bubbly and golden.

Frequently Asked Questions (FAQ)

What are the health benefits of baked chard?

Baked chard is rich in vitamins A, C, and K, and provides antioxidants that support overall health.

How should I store baked chard?

Store baked chard in an airtight container in the refrigerator for up to 3 days.

Can I eat baked chard raw?

Yes, but cooking it can enhance its flavor and nutrient absorption.

Is baked chard good for weight loss?

Yes, it is low in calories and high in fiber, which can help you feel full.

How do I prepare baked chard?

Wash the leaves, toss them with olive oil, season, and bake at 375°F (190°C) for about 15-20 minutes.

What nutrients are in baked chard?

Baked chard is high in vitamins A, C, K, magnesium, and potassium.

Can I freeze baked chard?

Yes, you can freeze it after blanching to preserve its nutrients.

What dishes can I make with baked chard?

Baked chard can be added to salads, pasta, or served as a side dish.

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Comparisons
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Nutrients
Protein in Baked Chard Calories in Baked Chard Vitamin-c in Baked Chard Magnesium in Baked Chard
Featured Guides
Health Benefits of Baked Chard Healthy Recipes with Baked Chard