High Protein Frittata That’ll Keep You Full All Morning

High protein frittata saved the day during one of those chaotic mornings in our New York apartment. Jake and I had overslept, we were out of bread, and I was seconds away from calling breakfast a lost cause. But we had eggs, a little cottage cheese, half a bell pepper, and one lonely chicken sausage. I tossed it all into a hot skillet, crossed my fingers, and hoped for the best.

Twenty minutes later, we were sitting by the window with warm plates and full bellies grateful for a breakfast that was simple, satisfying, and surprisingly filling. That frittata didn’t just tide us over it turned into one of our favorite go to meals. Now, it’s a regular part of our routine, whether we’re meal prepping or hosting weekend brunch.

In this article, I’ll show you how to make a high protein frittata that fits your lifestyle packed with flavor, endlessly flexible, and made with real ingredients you probably already have on hand.

What You’ll Need to Make This High Protein Frittata

Ingredients

• 4 large eggs

• 1 cup egg whites

• ½ cup cottage cheese

• 1 tsp salt

• ½ tsp black pepper

• 1 tbsp avocado oil

• 1 small red bell pepper, diced

• ½ yellow onion, diced

• 1 cup broccoli, roughly chopped

• 3 strips turkey bacon, diced

• 2 cloves garlic, minced

• ½ cup shredded cheddar cheese

• Nonstick spray, for greasing

Instructions

1. Prep the oven and egg mixture
Preheat your oven to 350°F. In a large mixing bowl, whisk together the eggs, egg whites, cottage cheese, salt, and pepper. Set aside.

2. Cook the veggies and turkey bacon
In a skillet over medium high heat, heat the avocado oil. Add in the diced red pepper, onion, broccoli, and turkey bacon. Cook for 5–7 minutes, or until the vegetables soften and the turkey bacon begins to brown.

3. Add garlic and let cool
Stir in the minced garlic and cook for just 1 more minute. Then, turn off the heat and let the mixture cool slightly about 5 minutes.

4. Combine everything
Pour the cooked veggie and turkey bacon mixture into the bowl with the egg mixture. Add the shredded cheddar and stir everything together until well combined.

5. Bake the frittata
Spray your sauté pan or oven safe skillet with nonstick spray. Pour the full mixture into the pan, spreading it out evenly. Bake for 30–35 minutes, or until the center is set and the top is lightly golden.

6. Cool and serve
Let the frittata cool for 5 minutes before slicing and serving.

Customizing Your High Protein Frittata for Flavor and Nutrition

Choosing the best protein sources for your frittata

Once you’ve nailed the base, it’s time to build your high protein frittata around ingredients that fit your needs. Eggs are a great start, but the real protein boost comes from smart add ins. Think cottage cheese, shredded chicken, turkey sausage, or even lentils. If you’re leaning plant based, crumbled tofu or black beans hold up beautifully in the oven.

Add ins that boost nutrients without bulking up calories

This is where your high protein frittata gets fun and colorful. Leafy greens, zucchini, bell peppers, and tomatoes not only lighten up the dish, but also pack in fiber and essential nutrients. I like sautéed spinach and mushrooms for depth and color, plus they pair well with most proteins.

When I want volume without heaviness, I stir in a handful of cauliflower rice it melts right in, just like I do with crispy tofu bowls with peanut sauce. Bonus: It doesn’t change the flavor but helps stretch each slice a bit further.

Here’s a foolproof combo we use often for brunch:

These ingredients make a high protein frittata that feels special without being fussy one that works for a crowd or just for you on a Monday morning.

Meal Prep, Storage, and Quick Serving Ideas

How to store and reheat your high protein frittata

One of the reasons I love making a high protein frittata is how beautifully it fits into meal prep. You bake it once, and you’ve got breakfast or lunch for the next few days. Once the frittata has cooled, just slice it into squares or wedges and store in an airtight container in the fridge. It’ll stay fresh for up to 4 days.

When you’re ready to eat, simply reheat a slice in the microwave for 30 to 40 seconds, or warm it gently in a skillet on the stove.. It even tastes great cold.

For freezing, wrap individual slices in parchment, then place them in a freezer safe bag. They’ll last up to two months, and you can reheat straight from frozen just add a few extra minutes.

Creative ways to serve it beyond breakfast

Frittata isn’t just a breakfast food in our home it shows up at lunch, packed for Jake’s workday, or even as a light dinner when we’re short on time. Sometimes I layer a slice between pieces of whole grain bread to make a quick frittata sandwich add some avocado and arugula, and it’s next level good..

Another go to: serve it on a brunch board with protein oatmeal cookies and fresh fruit. It’s crowd friendly and gives everyone a little bit of everything.

And when we’re keeping it light, I pair a frittata slice with a dollop of High Protein Egg Bake with Cottage Cheese and call it a day. The mix of savory and sweet makes each bite interesting and full of nutrients.

Tips to Make the Perfect High Protein Frittata Every Time

Avoiding Common Mistakes Home Cooks Make

Even though a high protein frittata is simple to make, a few small tweaks can really elevate it. One of the most common issues? Overbaking. Eggs cook fast and keep cooking even after they’re out of the oven. Take your frittata out when the center still has a slight jiggle. It’ll firm up as it cools, staying soft and tender instead of dry and rubbery.

Another mistake I’ve learned to avoid: adding too many wet ingredients. Veggies like mushrooms, zucchini, or tomatoes hold a lot of moisture, so always sauté them first. This step helps your high protein frittata stay firm and slice cleanly. Spinach especially benefits from a quick wilt in the pan before being mixed in no one wants a soggy center.

Make It Yours with Endless Variations

What I love most about a high protein frittata is how endlessly adaptable it can be. You can change up the ingredients depending on your mood, the season, or simply what’s left in your fridge. In summer, I lean toward sweet corn, fresh basil, and roasted peppers. Come fall, it’s caramelized onions, turkey sausage, and a good handful of sharp cheddar.

On dairy free days, I mix in almond milk and seasoned tofu. Other times, I pack in cottage cheese and bake it into a weekday brunch, served next to a warm, toasted protein bagel.

If you want more daily recipes follow me in my facebook page.

The Last Slice of Advice

A high protein frittata isn’t just a recipe it’s a tool in your kitchen that works hard for you. It’s comforting, nourishing, and endlessly customizable, whether you’re prepping for the week ahead or pulling together a quick dinner with whatever you’ve got in the fridge.

It’s also a reminder that healthy eating doesn’t have to be complicated. With a few eggs, some good quality protein, and a handful of veggies, you can create a meal that feels good and fuels your day.

So the next time you’re staring into your fridge wondering what to make, remember this: a high protein frittata is always a good idea and a delicious one.

Frequently Asked Questions About High Protein Frittata

How do I increase protein in a frittata?

There are plenty of simple ways to boost protein in your frittata without making it complicated. Start by using more egg whites along with whole eggs. Then mix in high protein ingredients like cottage cheese, Greek yogurt, cooked chicken, turkey sausage, or plant based options like tofu or black beans. You can even add a spoonful of hemp seeds or chia seeds for a quiet protein boost that doesn’t change the flavor.

How much protein is in a frittata?

It depends on what you add, but a basic slice made with eggs, cottage cheese, and vegetables can deliver around 20 to 25 grams of protein per serving. If you add meat or extra cheese, it can go even higher. The beauty of a high protein frittata is that you can tailor it to hit your specific nutrition goals.

Are frittatas healthy for weight loss?

Yes, absolutely. Frittatas are a great option if you’re trying to manage weight because they’re high in protein and often low in refined carbs. That combo keeps you feeling full longer and helps control cravings. Just be mindful of the ingredients stick to lean proteins, lots of veggies, and moderate amounts of cheese or oil for the best balance.

How can I add more protein to my eggs?

You can easily turn regular eggs into a protein rich meal by whisking in ingredients like cottage cheese, protein powder (unflavored or savory blends), or Greek yogurt. Toss in cooked chicken, tofu, beans, or even smoked salmon for added variety. Adding cheese like feta or part skim mozzarella is also a delicious way to up the protein without much effort.