12 High-Protein Egg Frittatas for Every Meal
Egg frittatas are the ultimate versatile meal, offering a higAh-protein foundation that can be customized with an endless variety of vegetables, meats, and cheeses. Whether you are looking for a quick weekday breakfast, a sophisticated brunch centerpiece, or a meal-prep friendly lunch, these twelve recipes provide a range of flavors and nutrients to keep you satisfied. Each recipe is designed to be easy to follow while maximizing protein content and flavor complexity.
Spinach and Feta Protein Frittata
A classic Greek-inspired dish that combines the earthiness of fresh spinach with the salty tang of feta cheese for a light yet protein-dense meal.
Ingredients
- •8 large eggs
- •1/2 cup whole milk
- •2 cups fresh baby spinach
- •1/2 cup crumbled feta cheese
- •1/4 cup diced red onion
- •1 tablespoon olive oil
- •1/2 teaspoon salt
- •1/4 teaspoon black pepper
Method
- 1
1. Preheat your oven to 350 degrees Fahrenheit to ensure it is ready for baking.
- 2
2. In a large mixing bowl, whisk together the eggs, milk, salt, and pepper until the mixture is smooth and frothy.
- 3
3. Heat the olive oil in a 10-inch oven-safe skillet over medium heat on the stove.
- 4
4. Add the diced red onion to the skillet and saute for about 3 to 4 minutes until the onions become translucent and soft.
- 5
5. Toss in the baby spinach and cook for approximately 2 minutes or until the leaves have completely wilted.
- 6
6. Pour the whisked egg mixture into the skillet over the vegetables, ensuring they are evenly distributed.
- 7
7. Sprinkle the crumbled feta cheese over the top of the egg mixture.
- 8
8. Transfer the skillet to the preheated oven and bake for 20 to 25 minutes until the center is set.
- 9
9. Remove from the oven and allow the frittata to rest for 5 minutes before slicing into wedges and serving.
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Savory Mushroom and Swiss Frittata
Rich cremini mushrooms and melty Swiss cheese come together in this savory bake that is perfect for mushroom lovers seeking a hearty breakfast.
Ingredients
- •8 large eggs
- •1/2 cup heavy cream
- •2 cups sliced cremini mushrooms
- •1 cup shredded Swiss cheese
- •2 cloves minced garlic
- •2 tablespoons unsalted butter
- •1 tablespoon fresh thyme
- •Salt and pepper to taste
Method
- 1
1. Set your oven temperature to 375 degrees Fahrenheit and prepare an oven-safe pan.
- 2
2. Whisk the eggs and heavy cream in a bowl until the mixture is consistent and airy.
- 3
3. Melt the butter in a skillet over medium-high heat and add the sliced mushrooms.
- 4
4. Cook the mushrooms for 6 to 8 minutes until they have released their moisture and turned golden brown.
- 5
5. Add the minced garlic and fresh thyme to the skillet, cooking for another minute until fragrant.
- 6
6. Lower the heat and pour the egg and cream mixture over the sauteed mushrooms.
- 7
7. Distribute the shredded Swiss cheese evenly across the top of the eggs.
- 8
8. Place the skillet in the oven and bake for 18 to 22 minutes until the top is slightly puffed and golden.
- 9
9. Carefully remove from the oven and let it stand for a few minutes before serving to ensure clean slices.
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Smoked Salmon and Dill Frittata
This elegant frittata features luxurious smoked salmon and fresh dill, making it an excellent choice for a high-protein weekend brunch.
Ingredients
- •8 large eggs
- •1/4 cup sour cream
- •4 ounces smoked salmon chopped
- •2 tablespoons fresh dill chopped
- •1/4 cup small dollops of cream cheese
- •1/4 cup sliced green onions
- •1 tablespoon capers
- •Black pepper to taste
Method
- 1
1. Preheat the oven to 350 degrees Fahrenheit.
- 2
2. In a medium bowl, whisk the eggs with the sour cream and black pepper until well blended.
- 3
3. Stir in the chopped smoked salmon, fresh dill, and green onions into the egg mixture.
- 4
4. Grease a 10-inch oven-safe skillet and heat it slightly over medium-low heat.
- 5
5. Pour the egg and salmon mixture into the skillet.
- 6
6. Drop small dollops of cream cheese and the capers across the surface of the frittata.
- 7
7. Move the skillet to the oven and bake for 20 minutes or until the eggs are firm to the touch.
- 8
8. Avoid overcooking to maintain the delicate texture of the salmon.
- 9
9. Garnish with extra fresh dill before serving warm or at room temperature.
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Turkey Sausage and Pepper Frittata
A robust and filling option packed with lean protein from turkey sausage and a vibrant mix of bell peppers.
Ingredients
- •8 large eggs
- •1/2 cup skim milk
- •1/2 pound ground turkey sausage
- •1 cup diced bell peppers mixed colors
- •1/2 cup diced yellow onion
- •1/2 cup shredded pepper jack cheese
- •1 tablespoon olive oil
- •Red pepper flakes for heat
Method
- 1
1. Begin by preheating your oven to 375 degrees Fahrenheit.
- 2
2. In a large bowl, whisk the eggs with the milk and a pinch of red pepper flakes.
- 3
3. Heat olive oil in an oven-proof skillet over medium heat and add the ground turkey sausage.
- 4
4. Cook the sausage while breaking it into small crumbles until it is fully browned and cooked through.
- 5
5. Add the diced bell peppers and onions to the pan with the sausage, sauteing for 5 minutes until tender.
- 6
6. Pour the egg mixture into the pan, stirring slightly to incorporate the meat and vegetables.
- 7
7. Top the mixture with the shredded pepper jack cheese for a spicy kick.
- 8
8. Bake in the oven for 22 to 25 minutes until the frittata has risen and the cheese is bubbly.
- 9
9. Let the dish cool for several minutes so it sets properly before you cut into it.
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Bacon and Sharp Cheddar Frittata
A crowd-pleasing favorite that delivers the smoky flavor of crisp bacon and the bold taste of aged sharp cheddar cheese.
Ingredients
- •10 large eggs
- •1/4 cup heavy cream
- •6 slices thick-cut bacon
- •1 cup shredded sharp cheddar cheese
- •2 tablespoons chopped chives
- •1/2 teaspoon paprika
- •Salt and pepper to taste
Method
- 1
1. Preheat your oven to 350 degrees Fahrenheit.
- 2
2. Place the bacon slices in a cold 10-inch oven-safe skillet and turn the heat to medium.
- 3
3. Fry the bacon until it is very crispy, then remove it to a paper towel to drain before chopping into bits.
- 4
4. Drain most of the bacon grease from the skillet, leaving about a tablespoon for flavor.
- 5
5. Whisk the eggs, heavy cream, paprika, salt, and pepper together in a large bowl.
- 6
6. Stir the chopped bacon and half of the cheddar cheese into the egg mixture.
- 7
7. Pour the mixture into the skillet and sprinkle the remaining cheddar cheese and chives on top.
- 8
8. Bake for 25 to 30 minutes or until the edges are golden and the center is set.
- 9
9. Slice and serve while the cheese is still warm and melty.
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Kale and Sweet Potato Frittata
A nutrient-dense frittata featuring roasted sweet potatoes and tender kale, providing a perfect balance of fiber and protein.
Ingredients
- •8 large eggs
- •1/2 cup almond milk
- •1 large sweet potato peeled and diced
- •2 cups chopped curly kale
- •1/2 cup crumbled goat cheese
- •1 tablespoon olive oil
- •1/2 teaspoon garlic powder
- •Salt and pepper to taste
Method
- 1
1. Preheat your oven to 400 degrees Fahrenheit to roast the potatoes first.
- 2
2. Toss the diced sweet potatoes with olive oil, salt, and pepper on a baking sheet and roast for 15 minutes.
- 3
3. Lower the oven temperature to 350 degrees Fahrenheit.
- 4
4. In a bowl, whisk the eggs with almond milk and garlic powder.
- 5
5. Place the roasted sweet potatoes and chopped kale into a greased oven-safe skillet.
- 6
6. Pour the egg mixture over the potatoes and kale, pressing down on the kale to submerge it.
- 7
7. Sprinkle the crumbled goat cheese over the top of the mixture.
- 8
8. Bake for 20 to 25 minutes until the eggs are firm and the kale is slightly crispy on the edges.
- 9
9. Allow the frittata to rest for 5 minutes to ensure easy removal from the pan.
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Classic Mediterranean Veggie Frittata
Transport your taste buds to the Mediterranean with this frittata filled with sun-dried tomatoes, olives, and fresh spinach.
Ingredients
- •8 large eggs
- •1/4 cup Greek yogurt
- •1/2 cup chopped sun-dried tomatoes
- •1/4 cup sliced kalamata olives
- •1 cup fresh spinach
- •1/2 cup crumbled feta cheese
- •1 teaspoon dried oregano
- •1 tablespoon olive oil
Method
- 1
1. Preheat the oven to 350 degrees Fahrenheit.
- 2
2. Whisk the eggs and Greek yogurt in a bowl until the mixture is smooth and creamy.
- 3
3. Stir in the dried oregano and a pinch of salt.
- 4
4. Heat olive oil in an oven-safe skillet and saute the sun-dried tomatoes and olives for 2 minutes.
- 5
5. Add the spinach and cook just until it begins to wilt.
- 6
6. Pour the egg and yogurt mixture over the vegetables in the pan.
- 7
7. Top with the crumbled feta cheese, spreading it evenly across the surface.
- 8
8. Place the pan in the oven and bake for 20 to 24 minutes until the center no longer jiggles.
- 9
9. Serve warm with a side of crusty bread or a fresh green salad.
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Spicy Buffalo Chicken Frittata
A high-protein lunch option that utilizes shredded chicken and tangy buffalo sauce for a bold and spicy flavor profile.
Ingredients
- •10 large eggs
- •1/2 cup milk
- •1.5 cups shredded cooked chicken breast
- •1/4 cup buffalo hot sauce
- •1/4 cup crumbled blue cheese
- •2 stalks finely diced celery
- •1 tablespoon butter
Method
- 1
1. Preheat the oven to 375 degrees Fahrenheit.
- 2
2. Toss the shredded cooked chicken with the buffalo hot sauce in a small bowl until well coated.
- 3
3. In a separate large bowl, whisk the eggs and milk together.
- 4
4. Melt the butter in a 10-inch oven-safe skillet over medium heat and saute the celery for 3 minutes.
- 5
5. Add the buffalo chicken to the skillet and spread it out evenly.
- 6
6. Pour the egg mixture over the chicken and celery.
- 7
7. Sprinkle the blue cheese crumbles over the top of the eggs.
- 8
8. Bake for 22 to 26 minutes until the frittata is puffed up and the center is set.
- 9
9. Let it sit for 5 minutes before slicing and drizzling with extra buffalo sauce if desired.
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Asparagus and Goat Cheese Frittata
A sophisticated and seasonal frittata that pairs tender asparagus spears with creamy, tart goat cheese.
Ingredients
- •8 large eggs
- •1/2 cup half and half
- •1 bunch thin asparagus trimmed and cut into 1-inch pieces
- •4 ounces goat cheese log crumbled
- •2 large leeks white and light green parts only sliced
- •2 tablespoons olive oil
- •Zest of one lemon
- •Salt and pepper
Method
- 1
1. Preheat the oven to 350 degrees Fahrenheit.
- 2
2. Whisk the eggs, half and half, lemon zest, salt, and pepper in a large mixing bowl.
- 3
3. Heat the olive oil in an oven-safe skillet and saute the sliced leeks for about 5 minutes until soft.
- 4
4. Add the asparagus pieces to the skillet and cook for an additional 3 minutes.
- 5
5. Pour the egg mixture over the leeks and asparagus in the pan.
- 6
6. Crumble the goat cheese over the top of the egg surface.
- 7
7. Bake the frittata in the oven for 20 to 25 minutes or until the top is golden and the eggs are set.
- 8
8. The lemon zest provides a bright contrast to the rich goat cheese.
- 9
9. Slice into wedges and serve immediately while the cheese is soft.
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Cheesy Broccoli and Ham Frittata
A classic combination that is perfect for using up leftover ham, providing a high-protein and kid-friendly meal.
Ingredients
- •8 large eggs
- •1/2 cup whole milk
- •1.5 cups chopped steamed broccoli florets
- •1 cup diced cooked ham
- •1 cup shredded sharp cheddar cheese
- •1/2 teaspoon onion powder
- •1 tablespoon butter
Method
- 1
1. Preheat your oven to 350 degrees Fahrenheit.
- 2
2. In a large bowl, whisk together the eggs, milk, and onion powder.
- 3
3. Melt the butter in a 10-inch skillet over medium heat.
- 4
4. Add the diced ham and chopped broccoli to the skillet, stirring to heat them through for about 2 minutes.
- 5
5. Pour the whisked egg mixture over the ham and broccoli in the skillet.
- 6
6. Sprinkle the shredded cheddar cheese evenly across the top of the mixture.
- 7
7. Transfer the skillet to the oven and bake for 22 to 25 minutes.
- 8
8. The frittata is done when the eggs are firm and the cheese has fully melted and begun to brown.
- 9
9. Cool for 5 minutes before cutting into large slices.
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Zucchini and Ricotta Herb Frittata
A light and airy frittata that uses dollops of ricotta cheese and fresh summer zucchini for a delicate flavor.
Ingredients
- •8 large eggs
- •1/4 cup water
- •1 medium zucchini thinly sliced into rounds
- •1/2 cup whole milk ricotta cheese
- •1/4 cup grated Parmesan cheese
- •2 tablespoons chopped fresh basil
- •1 tablespoon olive oil
- •Salt and pepper
Method
- 1
1. Preheat the oven to 375 degrees Fahrenheit.
- 2
2. Whisk the eggs with water, Parmesan cheese, and chopped basil in a bowl.
- 3
3. Heat olive oil in an oven-safe skillet and brown the zucchini slices on both sides for about 4 minutes.
- 4
4. Pour the egg mixture over the zucchini rounds, making sure they are submerged.
- 5
5. Use a spoon to drop small dollops of ricotta cheese onto the top of the egg mixture.
- 6
6. Place the skillet in the oven and bake for 18 to 22 minutes until set.
- 7
7. The ricotta will stay creamy and soft while the eggs bake around it.
- 8
8. Garnish with more fresh basil before serving.
- 9
9. This dish is excellent served cold or at room temperature.
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Spicy Chorizo and Potato Frittata
A bold and hearty frittata inspired by Spanish flavors, featuring spicy chorizo sausage and tender diced potatoes.
Ingredients
- •8 large eggs
- •1/2 cup heavy cream
- •4 ounces spicy chorizo sausage casing removed
- •1 cup diced cooked potatoes
- •1/2 cup diced white onion
- •1/2 cup shredded manchego cheese
- •1 tablespoon olive oil
- •Fresh cilantro for garnish
Method
- 1
1. Preheat the oven to 350 degrees Fahrenheit.
- 2
2. Whisk the eggs and heavy cream together in a bowl until light and fluffy.
- 3
3. Heat olive oil in a skillet and add the chorizo, breaking it up and cooking until browned.
- 4
4. Add the onions to the skillet and cook until they are soft and have picked up the red oil from the chorizo.
- 5
5. Stir in the cooked diced potatoes to warm them through with the meat.
- 6
6. Pour the egg mixture into the skillet and top with the shredded manchego cheese.
- 7
7. Bake for 20 to 25 minutes until the frittata is firm and the cheese is melted.
- 8
8. Garnish with fresh cilantro for a pop of color and flavor.
- 9
9. Let the dish rest for a few minutes to allow the flavors to meld before serving.
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Wrapping Up
With these twelve high-protein frittata recipes in your culinary repertoire, you will never have a boring breakfast again. These dishes are not only nutritious but also incredibly convenient for busy lifestyles. We hope these flavor combinations inspire you to experiment with your own kitchen creations. Enjoy your protein-packed journey to better health and delicious eating!