The 30-Day Bigger Leaner Stronger Transformation
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.
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.
4 large eggs
¼ cup milk
1/2 red bell pepper, chopped
1 large handful chopped kale
2 oz. goat cheese
1 tsp. oilGet the Recipe
Frittatas 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.
6 large eggs
1 Tbsp. extra-virgin olive oil
1 Tbsp. unsalted butter
1 bunch small asparagus (about ¾ lb.)Get the Recipe
Usually 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.
1/3 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 drizzlingGet the Recipe
You 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.
1 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 Recipe
Quiche 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.
6 large eggs
1/3 cup shredded cheese
Splash of milk
Salt and freshly ground black pepper to tasteGet the Recipe
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Since 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.
4 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 tasteGet the Recipe
Break 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.
2 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 beatenGet the Recipe
Enjoying 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.
1 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 gruyereGet the Recipe
Since 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.
4 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, beatenGet the Recipe
Not 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.
4 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 choppedGet the Recipe
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