Eggs are highly nutritious, but there are only so many times you can scramble, poach, and fry them before you need to try something new.
Enter the frittata, which is like a cross between fried and scrambled eggs and an omelet.
I love the frittata because it gives you the fluffy fullness of scrambled eggs, the crispiness of fried egg, and all the chewy, gooey, and crunchy fillings of the omelet.
It’s also easy to prepare and cook, endlessly customizable, and very “macro friendly,” which means it can fit into just about any type of meal plan.
These recipes give you all kinds of options, too.
You have sandwich frittatas, mini frittatas, bacon frittatas, and enough vegetable and cheese variations to keep your breakfasts exciting for a week.
So, whether you want to start the day with a high-protein breakfast, try something new for your post-workout meal, or like eating breakfast for dinner, there’s something here for you.
Enjoy!
There are two ways to cook a frittata: on the stove, or in the oven. But the third way – using both the stove and the oven – is by far the best.
That way the bottom of the eggs will start to set in the pan, and then the oven frittata will finish perfectly without getting rubbery and overcooked.
321
Calories23 g
Protein6 g
Carbs23 g
Fat4 large eggs
¼ cup milk
1/2 red bell pepper, chopped
1 large handful chopped kale
2 oz. goat cheese
1 tsp. oil
Get the RecipeFrittatas are an easy way to eat your veggies. This frittata only requires four ingredients, so if you’re new to cooking with eggs – or just new to cooking – this is a great place to start.
It includes a whole bunch of asparagus for vitamins and antioxidants, although this Jamie Oliver recipe can be used to make any vegetable frittata, like butternut squash in the fall or roasted beets in the winter.
359
Calories23 g
Protein8 g
Carbs28 g
Fat6 large eggs
1 Tbsp. extra-virgin olive oil
1 Tbsp. unsalted butter
1 bunch small asparagus (about ¾ lb.)
Get the RecipeUsually a frittata, like crustless quiche, is served plain. There might be a green salad on the side, but it tends to be an all-in-one meal.
However, you can actually turn any frittata into a sandwich that beats egg salad any day. Use this recipe as inspiration to build your own egg sandwich, especially when you have some leftover frittata taking up space in the fridge.
527
Calories26 g
Protein36 g
Carbs31 g
Fat1/3 cup (about 2 oz.) cubed pancetta (or thick-cut bacon)
4 large eggs
Pinch of salt
1 Tbsp. extra-virgin olive oil
3 Italian buns
1/2 cup shredded lettuce
1/2 cup shredded Swiss cheese
Olive oil for drizzling
Get the RecipeYou can’t make a frittata without eggs, but you can make one without egg yolk.
This recipe uses a mix of egg whites and sour cream for a protein-packed frittata. And if you’re a meat eater, you could add cooked sausage or bacon to this vegetarian frittata for even more protein per serving.
172
Calories13 g
Protein3 g
Carbs11 g
Fat1 Tbsp. extra-virgin olive oil, divided
2 medium leeks, whites and pale green parts chopped
8 oz. baby bella mushrooms, thinly sliced
¼ tsp. salt
¼ tsp. freshly ground black pepper to taste
2 cups egg whites (or 8 large egg whites)
1/2 cup sour cream (or crème fraiche)
2 Tbsp. coarsely chopped flat-leaf parsley
1/2 cup crumbled feta
¼ tsp. crushed red pepper flakes
1 Tbsp. Sriracha (optional)
Get the RecipeQuiche and frittata seem similar at first glance, especially since they’re both made from baked eggs, but the key difference makes frittata the easier breakfast to cook. Quiche has an egg custard filling, which requires a specific ratio of eggs to dairy, whereas a frittata is simpler like a thick omelet.
Either one makes a great base for your favorite vegetables and seasoning blends. Once you get the hang of this simple frittata recipe, go ahead and get creative.
131
Calories12 g
Protein2 g
Carbs8 g
Fat6 large eggs
1/3 cup shredded cheese
Splash of milk
Salt and freshly ground black pepper to taste
Get the RecipeSince most frittatas are baked in the oven, it makes sense to reach for a muffin pan to make mini versions.
These can be made in full-size muffin tin to get a dozen, or in a mini muffin pan to make bite-sized spinach frittatas with about 25 calories apiece. These are great to freeze for a quick snack. Grab them on your way out the door, and they’ll defrost in no time.
26
Calories2 g
Protein1 g
Carbs2 g
Fat4 cups baby spinach
1 tsp. butter
1 medium Portobello mushroom, chopped
¼ cup green onion, chopped
6 large eggs, beaten
1/2 cup low-fat milk
3 Tbsp. crumbled feta
¼ tsp. salt
1/8 tsp. freshly ground black pepper to taste
Get the RecipeBreak out of the breakfast box, and add more veggies than just plain potatoes and peppers.
This frittata uses summer squash and sweet potatoes for a nutritious mix of fresh produce, eggs, and a little olive oil to cook it all on the stovetop.
192
Calories12 g
Protein15 g
Carbs10 g
Fat2 tsp. extra-virgin olive oil
3 medium zucchini, thinly sliced
1 medium red bell pepper, chopped
1/2 medium onion, chopped
1 medium sweet potato, cooked and cut into 1” cubes
¼ cup chopped fresh basil
¼ tsp. sea salt
6 large eggs, lightly beaten
Get the RecipeEnjoying bacon for breakfast doesn’t have to be unhealthy. This breakfast potato frittata adds broccoli for extra nutrition, and overall, this is a well-balanced meal with equal amounts of protein, fat, and carbs.
Serve with turkey sausage links or a nutty quinoa salad to enjoy even more protein on the side.
268
Calories15 g
Protein16 g
Carbs16 g
Fat1 lb. potatoes, cut into 1/2” cubes
1/2 lb. broccoli, cut into 1” florets
1 small yellow onion, diced
2 Tbsp. extra-virgin olive oil
1 tsp. salt
4 slices bacon, roughly chopped
8 large eggs
1/2 cup (about 2 oz.) coarsely grated gruyere
Get the RecipeSince the eggs are the base of any frittata, most of them tend to lean towards breakfast with mix-ins like sausage, ham, or bacon. But there are other ways to add protein to a frittata.
With three kinds of lean protein – shrimp, egg whites, and leafy spinach – you can enjoy this healthy frittata as a post-workout snack or a light lunch.
169
Calories18 g
Protein5 g
Carbs9 g
Fat4 Tbsp. unsalted butter
7 oz. shrimp, cleaned, deveined, and halved lengthwise
4 tomatoes, oven-roasted, cut into wedges
4 cups fresh spinach, chopped
4 Tbsp. chives, snipped
Salt and freshly ground black pepper to taste
2 cups egg whites, beaten
Get the RecipeNot confident in your omelet-flipping skills? Add all your breakfast favorites to this easy frittata – like mushrooms, cheddar cheese, and salsa – and you’ll be able to enjoy the same flavors with less stress in the kitchen.
Once the fillings are cooked, whisk the seasonings into the eggs, and put everything in the pan. When it’s cooked around the edges, transfer the frittata to the broiler until lightly browned.
234
Calories23 g
Protein6 g
Carbs14 g
Fat4 slices bacon, cut into bite-sized pieces
6 large eggs
1 1/2 cups (about 6 oz.) shredded cheddar
1/2 cup salsa
1/2 cup diced onion
¼ tsp. salt
1 tsp. freshly ground black pepper
1 tsp. dried parsley
6 mushrooms, sliced or chopped
Get the RecipeWho knew quarantine cooking could be so tasty?
Use this weight loss calculator to learn how many calories you should eat to lose fat in less than 60 seconds.
If you’re looking for easy, fast, and delicious high-protein meals, then you’re going to love t...
What is a "skinny fat" physique, what causes it, and how do you get rid of it? Find out here.
Take our 60-second quiz now to learn which supplements can help you achieve your fitness goals faster.
Take the Quiz No thanks, I don't want help choosing supplements."I never thought getting in shape would be this simple! Everything just WORKS when you follow this plan." And if he can do it, why not you?
Take the Quiz No thanks, I don't want to lose weight or build muscle.Our "No Return Necessary"
Money-Back Guarantee
If you don’t like something of ours, guess what happens next?
No, we don’t request you deliver it to a PO box in the Gobi Desert by carrier pigeon. Nor do we ask you to fill a cursed inkwell with orc’s blood and demon saliva and then use it to complete reams of return forms written in ancient Cyrillic script.
We just . . . wait for it . . . give you your money back. Holy moo cows. And that means you can say "yes" now and decide later.
Many companies use shipping and handling fees to increase their profit margins, but here at Legion, we hate profits, so our shipping is free!
Okay, so we do dig on profits, but we also go in for happy customers, and free shipping works like gangbusters. So, if you live in the United States, your order ships free regardless of order size, if you live in the UK, Canada, Puerto Rico, or Guam, your order ships free when it’s over $99, and if you live elsewhere, your order ships free when it’s over $199.
Also, if you don’t absolutely love our stuff for whatever reason, we don’t request you deliver it to a PO box in the Gobi Desert by carrier pigeon.
We just . . . wait for it . . . give you your money back. No returns. No forms. No nonsense. Holy moo cows.
That means you can say “yes” now and decide later. You really have nothing to lose.
Many companies use shipping and handling fees to increase their profit margins, but here at Legion, we hate profits, so our shipping is free!
Okay, so we do dig on profits, but we also go in for happy customers, and free shipping works like gangbusters. So, if you live in the UK, Canada, Puerto Rico, or Guam, your order ships free when it’s over $99.
Why the restriction on international orders? Unfortunately, shipping abroad is very expensive, and if we didn’t require a minimum order size, we’d lose a lot of money. But! We're also hustling to improve our international logistics and will be passing our savings along to our international customers.
Also, if you don’t absolutely love our stuff for whatever reason, we don’t request you deliver it to a PO box in the Gobi Desert by carrier pigeon.
We just . . . wait for it . . . give you your money back. No returns. No forms. No nonsense. Holy moo cows.
That means you can say “yes” now and decide later. You really have nothing to lose.
Many companies use shipping and handling fees to increase their profit margins, but here at Legion, we hate profits, so our shipping is free!
Okay, so we do dig on profits, but we also go in for happy customers, and free shipping works like gangbusters. So, if you’re outside the USA, your order ships free when it’s over $199.
Why the restriction on international orders? Unfortunately, shipping abroad is very expensive, and if we didn’t require a minimum order size, we’d lose a lot of money. But! We're also hustling to improve our international logistics and will be passing our savings along to our international customers.
Also, if you don’t absolutely love our stuff for whatever reason, we don’t request you deliver it to a PO box in the Gobi Desert by carrier pigeon.
We just . . . wait for it . . . give you your money back. No returns. No forms. No nonsense. Holy moo cows.
That means you can say “yes” now and decide later. You really have nothing to lose.
Split your entire online purchase into 4 interest-free payments, over 6 weeks with no impact to your credit.
25%
today
25%
2 weeks
25%
4 weeks
25%
6 weeks
Shop and add items to your cart as normal!
Choose Sezzle at Checkout! You’ll be redirected to Sezzle to Sign Up or Log In to complete your order.
Your order will be shipped out right away* and your payments will be split up over 6 weeks.
*shipping times subject to merchant shipping policy
Shop directory. Reschedule payments. Plus more!
In consideration of the services and/or products offered by Legion Athletics, Inc. (“Legion”) including, but not limited to, nutrition plans, exercise routines and coaching, and in addition to the payment of any fee or charge:
I knowingly and voluntarily enter into this waiver and release of liability and hereby waive any and all rights, claims or causes of action of any kind whatsoever arising out of my use of Legion’s services and/or products, and I hereby release and hold harmless Legion and its consultants, officers, contractors, agents, owners and employees from any and all responsibility, liability, cost and expenses, including for injuries, damages or disorders (physical, metabolic, or otherwise), resulting from my use of Legion’s services and/or products.
I understand that fitness activities including, but not limited to, strength, flexibility, and cardiovascular exercise, with or without the use of equipment, are potentially hazardous activities that involve a risk of injury and even death, and I am voluntarily participating in these activities and using equipment and machinery with knowledge of the risks involved. I hereby agree to assume and accept any and all risks of injury or death related to said fitness activities.
I understand Legion’s services and products are not meant to treat or manage any health conditions or circumstances, and I acknowledge that Legion has recommended I obtain a healthcare provider’s approval for my use of Legion’s services and/or products, through regular physical examination(s) and/or consultation. I acknowledge that I have obtained my healthcare provider’s approval or have decided to use Legion’s services and/or products without such approval and hereby assume all responsibility for my use of said services and/or products.
I understand that results from using Legion’s products and/or services are not guaranteed, and I agree to not hold Legion liable for any outcomes or lack thereof.
Please click the checkbox below. We apologize for the inconvenience.
Our scientific review board of nutritionists, dietitians, molecular biologists, doctors, and other accredited experts is responsible for reviewing every article, podcast, and video we produce to ensure they’re evidence based, accurate, trustworthy, and current.
Thanks to their connections, credentials, and academic experience, this team of MDs, PhDs, and other professionals has access to a wealth of research published in the largest and most prestigious journals in the world.
This allows them to not only review individual studies but also analyze the overall weight of the evidence on any and all topics related to diet, exercise, supplementation, and more.
If you feel that any of our content is inaccurate, misleading, out-of-date, or anything less than factual, please let us know in the comments section of the article in question.
We follow a detailed, rigorous, multi-step process to create content that meets the highest standards of clarity, practicality, and scientific integrity.
First, our research associates provide our editorial team with accurate, up-to-date, proven scientific evidence.
Then, our editorial team uses this research to draft articles and outlines for podcasts and videos.
Finally, our scientific review board reviews the content to ensure all key information and claims are backed by high-quality scientific research and explained simply and precisely.
If you feel that any of our content is inaccurate, misleading, out-of-date, or anything less than factual, please let us know in the comments section of the article in question.