Recipes › Breakfast › High Protein Spinach Frittata Recipe

High Protein Spinach Frittata Recipe High-Protein

Recipe by Pedro M. A. Neves

This High Protein Spinach Frittata is a nutrient-dense Italian breakfast that delivers 28g of protein per serving, making it ideal for post-workout recovery. Loaded with fresh spinach, creamy ricotta, and whole eggs, this golden, fluffy frittata is both satisfying and quick to prepare. Perfect for meal prep or a leisurely weekend brunch.

Ingredients

• 10 large eggs
• 150g (5.3oz) fresh spinach
• 100g (3.5oz) low-fat ricotta cheese
• 50g (1.8oz) grated Pecorino Romano cheese
• 30ml (2 tablespoons) extra virgin olive oil
• 2 cloves garlic, minced
• 1 small onion, finely diced
• 60ml (1/4 cup) whole milk
• 5ml (1 teaspoon) Dijon mustard
• 2.5ml (1/2 teaspoon) sea salt
• 1.25ml (1/4 teaspoon) black pepper
• 1.25ml (1/4 teaspoon) nutmeg

Instructions

1. Preheat your oven to 190°C (375°F). Heat 15ml (1 tablespoon) of olive oil in a 25cm (10-inch) non-stick oven-safe skillet over medium heat.

2. Add the diced onion and minced garlic to the hot oil. Sauté for 2-3 minutes until softened and fragrant, stirring occasionally.

3. Add the fresh spinach to the skillet in batches, stirring until completely wilted, about 3-4 minutes total. Season with salt and pepper. Transfer to a clean plate and let cool slightly.

4. In a large mixing bowl, crack all 10 eggs and whisk together with a fork. Add the milk, Dijon mustard, and nutmeg. Whisk until fully combined and slightly frothy, about 1 minute.

5. Stir the ricotta cheese into the egg mixture until no lumps remain. Gently fold in the cooked spinach and half of the grated Pecorino Romano cheese until evenly distributed.

6. Heat the remaining 15ml (1 tablespoon) of olive oil in the skillet over medium heat. Pour the egg and spinach mixture into the skillet, spreading evenly. Cook on the stovetop for 3-4 minutes until the edges begin to set, without stirring.

7. Sprinkle the remaining Pecorino Romano cheese over the top of the frittata.

8. Transfer the skillet to the preheated oven and bake for 10-12 minutes until the center is just set and the top is lightly golden, but still slightly creamy in the center.

Substitutions

• Use full-fat Greek yogurt (100g) instead of ricotta for tangier flavor and added protein
• Replace Pecorino Romano with Parmigiano-Reggiano for a milder, nuttier taste
• Substitute spinach with an equal weight of kale or Swiss chard, chopped and cooked longer
• Use egg whites (15 large) instead of whole eggs to reduce fat content to approximately 4g per serving

Tips

• Do not overmix the egg mixture after adding spinach to maintain a light, fluffy texture in the finished frittata
• The frittata will continue to set slightly as it cools; remove it from the oven when the center still has a slight jiggle to avoid overcooked, rubbery eggs
• Prepare the spinach mixture up to 2 days ahead and store refrigerated in an airtight container for quick weekday breakfasts
• Cut into wedges and serve warm or at room temperature with fresh lemon wedges and a side salad

The frittata is a quintessential Italian dish with regional variations across the country, often made with seasonal vegetables and cheeses. This protein-enhanced version honors the traditional recipe while adapting it to modern fitness nutrition standards, maintaining the simplicity and elegance that defines Italian home cooking.

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