PF
Appetizing frittata topped with chili and vegetables in a cast iron skillet, ready to serve.
Stovetop~35 minComplexity

Roasted Red Pepper and Feta Frittata

This Roasted Red Pepper and Feta Frittata provides 12g protein and 195 calories per serving—a lower-calorie breakfast option for athletes in a deficit. Cooks 4 servings in quick prep time on the stovetop, fitting into early-morning meal prep routines. Best used as a lighter breakfast component or paired with higher-protein sides to meet morning macro needs.

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Ingredients

4 servings
  • Vegetable oil(15g)
  • Garlic(120g)
  • Spinach(960g)
  • Red Peppers, Roasted, Jarred(340g)
  • Cheese, Feta, Crumbled(57g)
  • Salt and pepper to taste ($0.05)
  • Red pepper flakes
  • Egg, Whole, Large
  • Whole Milk(60g)

Instructions

  1. 1Preheat the oven to 350°F. Mince the garlic and heat the vegetable oil in a 10-inch oven-safe skillet over medium heat. Add the garlic and sauté for 1–2 minutes until fragrant and softened.
  2. 2Add the fresh spinach to the skillet and sauté for 1–2 minutes over medium heat, stirring occasionally, until wilted and any excess moisture has evaporated.
  3. 3Slice the roasted red peppers into thin strips and add them to the skillet. Sauté for 1–2 minutes over medium heat, then season with salt, pepper, and red pepper flakes. Remove from heat and sprinkle the crumbled feta evenly over the vegetables.
  4. 4Whisk together the eggs and whole milk in a bowl, seasoning with salt and pepper. Pour the egg mixture over the vegetables in the skillet, gently stirring to distribute the feta and peppers throughout.
  5. 5Transfer the skillet to the preheated 350°F oven and bake for 20–25 minutes until the center is puffed and set, and the top is light golden brown.
  6. 6If desired, place the frittata under the broiler for 1–2 minutes to achieve deeper browning on top without overcooking the interior.
  7. 7Remove from the oven and let cool for 2–3 minutes. Slice the frittata into 4 equal wedges.
  8. 8Divide the frittata wedges evenly into 4 airtight containers while still warm. Store in the refrigerator for up to 4 days; reheat in a 350°F oven for 8–10 minutes or microwave for 1–2 minutes before serving.

Nutrition — Per Serving

195

calories

12g

protein

9g

fat

Carbohydrates
23g
Saturated fat
3.0g
Sodium
1527 mg
Dietary fiber
6.9g

4 servings per batch · ~388g each

Macro data sourced from USDA FoodData Central

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Common questions

How much protein does Roasted Red Pepper and Feta Frittata have per serving?

Each serving provides 12g of protein and 195 calories with 9g fat and 23g carbs. This is a lighter protein option suited for breakfast contexts where full daily protein comes from multiple meals.

How long does Roasted Red Pepper and Feta Frittata take to prep?

Quick prep yields 4 servings, ideal for prepping a 4-day breakfast rotation or splitting across multiple meals in a single day. The stovetop method keeps this straightforward for weekday morning prep.

Is Roasted Red Pepper and Feta Frittata good for fat loss?

At 195 calories per serving with a balanced macro split, this is an efficient breakfast option for fat-loss phases where you want filling protein without excessive calorie spend. The 12g protein per serving works best as part of a higher-protein breakfast pairing.

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