High Protein Spinach Frittata

Packed with wholesome ingredients and bursting with flavor, this High Protein Spinach Frittata is a nutritious and satisfying dish perfect for breakfast, brunch, or even a light dinner. Boasting a protein-rich blend of whole eggs, fluffy egg whites, and creamy low-fat cottage cheese, this frittata is elevated by the earthy sweetness of sautéed red bell peppers, onions, and garlic. Tender baby spinach adds a nutrient boost, while a sprinkle of Parmesan cheese adds a savory finish. Baked to golden perfection in just under 25 minutes, this easy, oven-friendly recipe is both convenient and versatile. Serve it warm or at room temperature—each slice is a low-carb, high-protein powerhouse that pairs perfectly with a side salad or crusty bread. A must-try for healthy eaters and anyone seeking a delicious way to start their day!

Nutriscore Rating: 71/100

Prep Time:15 mins

Cook Time:25 mins

Total Time:40 mins

Servings: 4

Ingredients

• 6 large eggs
• 4 large egg whites
• 4 cups baby spinach
• 1 cup cottage cheese (low-fat)
• 0.25 cup grated Parmesan cheese
• 1 medium red bell pepper
• 1 small onion
• 1 tablespoon olive oil
• 2 cloves garlic
• 0.5 teaspoon salt
• 0.25 teaspoon black pepper

Directions

Step 1

Preheat the oven to 375°F (190°C).

Step 2

Dice the red bell pepper and onion. Mince the garlic cloves.

Step 3

Heat a non-stick, oven-safe skillet over medium heat and add the olive oil. Sauté the onion and red bell pepper for 3-4 minutes until softened, then add the garlic and cook for 1 additional minute.

Step 4

Add the baby spinach to the skillet and cook for 2-3 minutes until wilted. Remove from heat and set aside.

Step 5

In a large mixing bowl, whisk together the eggs and egg whites until well combined. Stir in the cottage cheese, Parmesan cheese, salt, and black pepper.

Step 6

Gently fold the cooked spinach, onion, and bell pepper mixture into the egg mixture.

Step 7

Pour the entire mixture back into the skillet, spreading it evenly.

Step 8

Cook on the stovetop over low heat for 2-3 minutes to let the bottom set.

Step 9

Transfer the skillet to the preheated oven and bake for 18-20 minutes, or until the frittata is puffed up and the center is set. You can check by inserting a toothpick into the center—it should come out clean.

Step 10

Remove the frittata from the oven and let it cool for 5 minutes before slicing into wedges. Serve warm or at room temperature.

Nutrition Facts

Serving size	1062 grams (1062.0g)

Amount per serving	% Daily Value*
Calories	1020

Total Fat 54.40g	70%
Saturated Fat 18.80g	94%
Polyunsaturated Fat 1.30g
Cholesterol 1157mg	386%
Sodium 3001mg	130%
Total Carbohydrate 37.30g	14%
Dietary Fiber 7.20g	26%
Total Sugars 17.00g
Protein 91.80g	184%

Vitamin D 246IU	1230%
Calcium 765mg	59%
Iron 11mg	58%
Potassium 1346mg	29%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 48.7%

Protein: 36.5%

Carbs: 14.8%