PF
Close-up of a delicious asparagus frittata paired with cornbread, a perfect breakfast choice.
Stovetop~35 minComplexity

Frittata Recipe

This Frittata provides 7g protein and 147 calories per serving — a low-calorie, high-volume breakfast option for fat loss phases. Produces 7 servings from stovetop cooking in minimal time, making it a reliable breakfast-prep solution for multiple mornings. Pair with other protein sources or use as an egg-based side to maximize daily intake.

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Ingredients

7 servings
  • Egg, Whole, Large
  • Whole Milk(60g)
  • 1/2 tsp salt
  • 1/4 tsp black pepper
  • Bacon(85g)
  • Yellow Onion(240g)
  • Bell Pepper(240g)
  • Spinach(240g)
  • Cheese, Feta, Crumbled(120g)
  • Tomatoes, Sun-Dried, Packed In Oil(60g)
  • 2 Tbsp Fresh Chives (Finely Chopped (For Garnish, Optional))

Instructions

  1. 1Preheat the oven to 340°F (170°C).
  2. 2Cook the bacon in a 10-inch oven-safe skillet over medium heat for 6–8 minutes, stirring occasionally, until crispy and browned. Transfer to a paper towel-lined plate and chop once cooled; reserve 1 tablespoon of bacon grease in the skillet.
  3. 3Add the chopped onion and bell pepper to the same skillet over medium-high heat and cook for 5–7 minutes, stirring occasionally, until softened and lightly golden. Stir in the fresh spinach and cook for 1–2 minutes over medium heat until wilted.
  4. 4Scatter the chopped bacon, crumbled feta cheese, and sun-dried tomatoes evenly over the vegetables in the skillet.
  5. 5In a large bowl, whisk together the eggs and whole milk until well combined and slightly frothy. Pour the egg mixture over the vegetables and cheese in the skillet, shaking gently to distribute evenly.
  6. 6Cook on the stovetop over medium heat for 3–5 minutes until the edges begin to set but the center remains liquid.
  7. 7Carefully transfer the skillet to the preheated oven and bake at 340°F for 15–20 minutes, until puffed, golden brown, and set in the center (a knife inserted into the middle should come out clean).
  8. 8Cool the frittata for 5 minutes in the skillet, then slice into 7 wedges and divide evenly into 7 airtight containers while still warm. Store refrigerated and reheat as needed.

Nutrition — Per Serving

147

calories

7g

protein

10g

fat

Carbohydrates
10g
Saturated fat
4.2g
Sodium
343 mg
Dietary fiber
2.5g

7 servings per batch · ~149g each

Macro data sourced from USDA FoodData Central

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Common questions

How much protein does Frittata Recipe have per serving?

Each serving contains only 7g of protein and 147 calories with 10g fat and 10g carbs. This is not a standalone protein source and works best as a carb-balanced breakfast side rather than a primary protein dish.

How long does Frittata Recipe take to prep?

Quick prep time on the stovetop produces 7 servings from one cooking session. The high serving count makes this efficient for batch breakfast prep across multiple days.

Is Frittata Recipe good for fat loss?

At 147 calories and only 7g protein per serving, this frittata is too low in protein to function as a fat-loss meal on its own. Pair it with high-protein sides like Greek yogurt or cottage cheese to meet daily protein targets during a cut.

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