High Protein Frittata [25g per serving!]

Name: High Protein Frittata [25g per serving!]
Prep time: 10 min
Cook time: 25 min
Total time: 35 min
Yield: 2
Cuisine: Italian
Ingredients: ½ red chili, finely chopped (Use a Fresno or red jalapeño for mild heat, or omit if you prefer a mild frittata.); 1 red pepper, diced; 1 small red onion, finely chopped; 2 eggs; 1 cup egg whites (240ml; Bottled egg whites are perfectly fine!); Handful of chopped spinach; Handful of chopped parsley; 50g feta OR 60g smoked salmon, chopped; Salt and pepper, to taste

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If you’re looking for a high-protein breakfast that’s quick, nutritious, and packed with flavor, this high protein frittata recipe is a must-try!

This frittata is perfect for anyone following a high-protein diet, looking for a nutritious meal for weight management, or needing a meal prep-friendly breakfast for busy mornings. It’s loaded with eggs, egg whites, and your choice of feta or smoked salmon, plus plenty of veggies to keep things light and fresh.

Unlike an omelet, which is quickly cooked on the stovetop and folded, a frittata is baked and holds its shape, making it easier for meal prep.

Compared to a quiche, a frittata is lighter since it doesn’t have a crust and typically skips heavy cream.

I’ll walk you through every step—including tips for substitutions, cooking without an ovenproof skillet, and how to know when it’s done—so you can make a perfect frittata with confidence.

For more ideas to have eggs for breakfast, check out my amazing shakshuka and cottage cheese bruschetta recipes!

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Ingredients
Protein Content per Serving (with Feta, 2 Servings Total)
Top 5 Recipe Tips for the Best High-Protein Frittata
Instructions
Troubleshooting
Preparation Methods
Variations
Equipment
Storage & Serving Tips
FAQ
Related

Ingredients

This frittata is packed with lean protein from eggs and egg whites, making it a great choice for a balanced meal. Each serving provides a good mix of protein, healthy fats, and fiber from the vegetables, keeping you full and energized.

red chili, finely chopped (Use a Fresno or red jalapeño for mild heat, or omit if you prefer a mild frittata.)
red pepper, diced (You can swap this for zucchini, mushrooms, or cherry tomatoes.)
small red onion, finely chopped (White or yellow onion works too, but red onion adds a mild sweetness.)
eggs
egg whites (Bottled egg whites are perfectly fine if you don’t want to separate eggs manually!)
Large handful of chopped spinach (No need to cook it first; it will wilt in the oven.)
Handful of chopped parsley (Optional, but adds freshness. You can also use basil or chives.)
feta OR smoked salmon, chopped (Feta gives a creamy, salty bite, balancing the eggs and veggies. Smoked salmon brings a smoky, umami-rich taste that pairs well with herbs like parsley.)

Egg whites are high in protein but low in fat, making this frittata a great option for leaner meals. If you use whole eggs instead, the frittata will have a richer, creamier texture due to the added fat, but the protein content per serving will be slightly lower.

See recipe card for quantities.

Protein Content per Serving (with Feta, 2 Servings Total)

✔ Egg: ~7g
✔ Egg Whites~13.2g
✔ Feta: ~4g
✔ Vegetables & Herbs: ~1g

🔹 Total Protein per Serving: ~25.2g

Top 5 Recipe Tips for the Best High-Protein Frittata

🍽 Store it properly for meal prep – Keep leftovers in an airtight food storage container in the fridge for up to 3 days. For longer storage, freeze individual portions and reheat as needed.

🥘 Customize flavors with protein-packed add-ins – Try sausage, turkey and sweet potato, or spinach and feta to keep your frittata high in protein and flavorful.

📋 Double the recipe for easy meal prep – If you want more servings, doubling the recipe and baking it in a larger dish or a sheet pan makes it easy to cut into portions for the week.

👪 Make individual frittatas for grab-and-go meals – Instead of baking one large frittata, pour the mixture into a muffin pan for single-serve frittatas that are perfect for busy mornings.

🍳 Enhance flavor with caramelized onions or cottage cheese – Adding caramelized onion brings a rich, sweet depth, while cottage cheese keeps the texture creamy and boosts the protein content even more.

Instructions

Use this section for process shots, alternating between the step and image showing the step. Users don't like seeing process shots cluttering up the recipe card, so include your process shots here.

Step 1: Preheat your oven to 375°F (190°C). Lightly grease a baking dish or an ovenproof skillet with a bit of olive oil, butter, or cooking spray. Chop all your veggies.

Step 2: Add your eggs and egg whites. Stir well to distribute the vegetables evenly.

Step 3: Gently mix in the feta or smoked salmon. Pour the mixture directly into your greased baking dish or ovenproof skillet. Spread everything out evenly with a spoon.

letting the mixture sert on the stovetop.

Step 4: If using a pan, let it cook for about 2 minutes on the stovetop—don’t stir at this point! Then transfer it directly to the oven. Bake for 20-25 minutes, or until the center is just set and no longer jiggly.

Let the frittata cool for 5 minutes before slicing.

Troubleshooting

✔ How to Avoid a Rubbery Texture
Overcooking eggs causes them to become rubbery and dry. To prevent this:

Bake the frittata just until the center is set but still slightly soft—it will continue cooking from residual heat.
Check by gently pressing the top—it should feel firm but not dry.
If unsure, insert a toothpick—it should come out mostly clean but not bone dry.

✔ Why Let the Frittata Rest?
Letting the frittata rest for 5 minutes after baking helps:

Distribute moisture evenly, making it softer and less crumbly.
Make slicing easier—if you cut too soon, it may fall apart.

✔ Texture Issues

Watery frittata? Place it under the broiler for 1-2 minutes to evaporate excess moisture.
Too dry? Next time, mix in a spoonful of Greek yogurt or cottage cheese for extra moisture and creaminess.

Preparation Methods

There are several ways to prepare a high protein frittata, depending on your kitchen tools and preferred cooking method. Whether you’re using a skillet, oven, or even an air fryer, here’s how to get the best results:

Oven-Baked Frittata (Most Hands-Off Method) – Use a glass casserole dish or an oven-safe skillet to bake the frittata at 375°F (190°C) until set. This method is great for meal prep and ensures even cooking.
Stovetop Skillet Frittata (Quick & Classic) – Cook in a cast iron skillet or non-stick pan over medium heat, then finish under the broiler if needed. This method gives a slightly crisp bottom.
Sheet Pan Frittata (Great for a Crowd) – Spread the mixture onto a rimmed baking sheet for a thinner, sliceable frittata perfect for sandwiches or meal prep.
Air Fryer Frittata (Fast & Energy-Efficient) – Pour the mixture into ramekins or a small baking dish and cook at 350°F (175°C) for about 10–15 minutes.
Muffin Pan Frittatas (Perfect for Meal Prep) – Divide the mixture into a muffin pan for individual servings that are easy to grab and go.

Variations

✔ Higher Protein Boost – Swap some egg whites for cottage cheese or add chopped sausage for extra protein.

✔ Dairy-Free Option – Skip the feta and use smoked salmon or cooked turkey for flavor.

✔ Vegetarian-Friendly – Stick to the base recipe or add more veggies like mushrooms, zucchini, or caramelized onion.

✔ Lower Fat Option – Use all egg whites instead of whole eggs and choose lean protein like turkey.

✔ Different Cooking Methods – Make individual frittatas in a muffin pan or turn this into frittata bars by baking in a sheet pan and cutting into squares.

Equipment

Spatula & Wooden Spoon – This is for easy mixing and serving.
Instant-Read Food Thermometer – Ensures the frittata reaches at least 160°F (71°C) for safe consumption.
Meal-Prep Containers – Store portions in airtight containers for quick meals throughout the week.

Each method offers a different texture and convenience level, so choose the one that works best for you!

Storage & Serving Tips

What to Serve It With

Enjoy this frittata on its own, or pair it with:

Whole grain toast for extra fiber
A side salad for a fresh contrast
Avocado slices for healthy fats

Can I make this on the stovetop only?

Yes! If you don’t have an oven, cook everything on low heat with a lid on for about 8-10 minutes, until the eggs set.

How to Store

Fridge: Store leftovers in an airtight container for up to 3 days.
Can I freeze it? Yes! Slice into portions, wrap them, and freeze for up to 2 months. Thaw overnight and reheat in the oven at 350°F (175°C) for 10 minutes.

Reheating

Microwave (Quick & Easy) – Place on a microwave-safe plate, cover with a damp paper towel, and heat for 30–45 seconds to prevent drying.
Oven (Even Heating) – Warm in a 350°F (175°C) oven for 10 minutes to retain texture.
Skillet (For Crispy Edges) – Heat on low with a tiny bit of oil or butter for 2–3 minutes per side to crisp up the bottom.

Can I eat it cold?

Absolutely! It tastes great straight from the fridge, especially if you use smoked salmon.

FAQ

How do I prevent my frittata from being dry?

Don’t overbake! Remove it from the oven as soon as the center is set. Using a bit of cottage cheese or feta can also help keep it moist.

Why did my frittata puff up and then deflate?

That’s normal! The eggs expand while baking but settle as they cool. To minimize deflating, avoid over-whisking the eggs.

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