
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.
Ingredients
- •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
- 1Preheat the oven to 350ºF. Mince the garlic and add it to a 10-inch oven safe skillet, along with the cooking oil. Sauté over medium heat for 1-2 minutes, or just until the garlic is soft and fragrant. Fill the skillet with fresh spinach (about 3-4 cups packed) and continue to sauté until it has wilted (1-2 minutes).
- 2Remove the peppers from the jar and slice them into thin strips. Add the sliced peppers to the skillet and sauté for 1-2 minutes more. Season the vegetables with salt, pepper, and a pinch of red pepper flakes if desired. Remove from the heat and crumble the feta over top.
- 3Whisk together the eggs and milk, adding a pinch of salt and pepper. Pour the eggs over the vegetables in the skillet, then transfer the skillet to the fully preheated oven.
- 4Bake the frittata for 20-25 minutes, or until the center is puffed and the top is light golden brown. If more browning is desired, place the frittata under the broiler for 1-2 minutes. This will quickly brown the top without over cooking the egg inside. Slice into 6-8 pieces and serve (1-2 pieces per person depending on size and appetite).
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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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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