Start Your Day With Quick and Easy High-protein Frittatas

Fresh Frittatas will fuel the rest of your day!

A Fresh veggie frittata muffin or two will keep you guilt-free in the kitchen and your family happy at the table. Don’t limit these gems to breakfast! They make great additions to the lunch box or a super quick meal for supper.

My recipe is so quick and easy! Simply saute a few veggies that you probably already have on hand, whisk some eggs and egg whites together and you are ready to assemble those gorgeous “egg muffins” in minutes. 

No High-Fat Content Allowed! 

Frittatas don’t have to be a high calorie, fat-laden breakfast. They are much easier to make than their cousin “quiche” and don’t have the extra calories that a crust will have. This version is even lower in fat, has a high protein count, and it’s also high in fiber-rich veggies. This version uses less cheese, but you won’t miss it! There’s enough cheese to be noticed but the veggies are the star of this wholesome breakfast. But you don’t have to wait until breakfast to enjoy them. 

Here’s the Scoop!

Just one muffin-sized frittata has only 60 calories and 8 grams of protein and just 2 grams of fat! That means you might have two! Add a piece of fruit and you’ve started your day off with a wholesome, low-calorie breakfast that will stay with you all morning! 

Frittatas for Supper?

Add a strip or two of turkey bacon, a biscuit, muffin or toast with a mixed lettuce and tomato salad on the side and you have a generous, balanced “breakfast” for supper. You’re still “safe” with this high protein, low-fat, vitamin-packed meal. Just one of these mouth-watering “egg-muffins” has nearly 50% of your vitamin A recommendation for the day. Adding the salad will add vitamin C too. 

Do you long for breaks in the day when you don’t have to think about all your other cares? Cooking food isn’t just one of those necessary chores! Being creative in the kitchen can make your kitchen a sanctuary where you can leave the daily troubles somewhere else. When you subscribe, you can get helpful ideas and tools that will help you add rest to your life. 

Look at how easy this recipe is! Now get your whisk and spatula out and whip up some frittatas!

The Basic Recipe for Fresh Veggie Frittata

Egg Mixture

  • 6 whole eggs
  • 4 egg whites

Fresh Vegetables

  • 1/4 cup chopped onion
  • 1/4 cup chopped broccoli
  • 1/4 cup chopped carrots

Fresh Herbs

  • 1/4 cup chopped Dill (or 1 tbs dried dill)


  • 2 oz. Monterrey Jack, shredded


Preheat oven to 350 degrees

Prepare Veggies

  1. Spray a small frying pan with one teaspoon olive oil.
  2. Sautee all the vegetables on medium.
  3. Saute the veggies for 2 minutes.
  4. Add 1/4 cup water and continue cooking on low heat until the water has evaporated but before vegetables have a chance to brown. They will be tender at this point.
  5. Remove from heat.

Assemble the Frittatas

  1. Whisk whole eggs and the egg whites with the chopped dill until thoroughly mixed.
  2. Pour the egg mixture into 6 baking cups (muffin pan).
  3. Top each egg mixture with a portion of the vegetables, dividing the vegetables as equally as possible.
  4. Sprinkle half of the cheese on top of each egg mixture in the cups.
  5. Bake at 350 degrees for 10 minutes.
  6. Add the rest of the cheese on top and bake 10 more minutes. Cool for 5 minutes.
  7. Run a knife around the edge of each frittata and remove carefully, transferring to a cooling rack.
  8. Or you could eat them right away! 

Grow your own veggies!

What would it be like to add veggies to your frittatas that came from YOUR garden? Did you know that even a few pots on a patio count as a garden? You would be surprised at how much of your own food you can grow. Why not explore the possibility? Here’s a link to an article that will help you get started. Don’t forget to subscribe for the free worksheet that will customize your garden! CLICK HERE for “Six Questions to Ask Before You Plant”

Whether it’s creating a scrumptious meal, working in your garden, or reading to your child in your favorite corner, taking time to be still on a daily basis is important. I can help you make it happen! 

Variations keep frittatas interesting!

Enjoy the food that God gives us! Fresh veggies are one way to add flavor and nutrition into your healthy, daily diet. Here are some ideas to add to the basic recipe.

Leftover night! 

Sautee any fresh vegetables you may have. Be sure to saute them until tender, adding water as described in the recipe. Be sure that all moisture has been cooked off but before you add the veggies to the egg mixture. 


Add ½ tsp. dried oregano instead of dill to the egg mixture. Saute ¼ cup onions. Add 2-3 cups of fresh spinach. Saute until spinach is wilted, then add one finely chopped garlic clove. (Use a garlic press to make this part easy.) Continue to stir just until the garlic is fragrant and remove from heat. Chop the spinach. (Hint: place the spinach mixture into a cereal bowl. Using kitchen shears, cut the leaves until they are about ½ inch squarish size.) Be sure to squeeze all excess water from the spinach. Then, stir the spinach mixture into the egg mixture and add ¼ cup crumbled feta cheese. Then, pour the egg mixture into your muffin cups. Drop ¼ cup shredded mozzerella cheese for the topping dividing evenly between the six cups. Bake for 10 minutes, then sprinkle 2 tablespoons of grated parmesan cheese on top. Bake for 10 minutes more. 


Add ground cumin to egg mixture instead of dill. Saute ¼ chopped bell pepper, ¼ cup chopped onion, and 2 tablespoons finely chopped jalepeno pepper. Add one clove garlic when the veggies are cooked through, sauteing just until the garlic is fragrant. Proceed with the main recipe steps but substitute sharp cheddar for the cheese. 


Add 1 tbsp finely chopped parsley to the egg mixture. Saute asparagus in 2 teaspoons of olive oil over medium heat until fork-tender. Slice into ½ inch pieces. Substitute the cheese with mozzarella cheese. Proceed with the same steps as the main recipe. 


This one is a little more difficult but all you have to do is take a little bit more time with assembling.

  1. Use ¼ cup thinly sliced basil leaves for the herb.
  2. Mix half of the sliced basil into the egg mixture.
  3. Add 2 to 3 tbs of shredded Mozzarella cheese to the egg mixture and pour the mixture into cups.
  4. Saute ¼ cup onions on medium heat until transparent. Remove and save in a bowl.
  5. Return pan to heat at medium-low. Add 6 halved cherry tomatoes (that’s 12 halves). Carefully cook until barely blistered (browned on bottoms.
  6. Remove from heat and drain all excess water. You may need to press the tomatoes a little.
  7. Add the onions back to the tomatoes.
  8. Place onions and tomatoes onto the egg mixture, carefully placing the tomato halves with the cut side up.
  9. Bake 10 minutes, then drizzle each cup with about ¼ tsp extra virgin olive oil and bake for 10 minutes longer.
  10. Remove muffin pan from oven and top with the rest of the sliced basil leaves, which will allow them to get heated but not cooked.
  11. Let the muffins rest in the pan for the 5 minutes as recommended.
  12. Remove from the muffin pan. 

Where’s the meat?

Good question. You can add small amounts of chopped bacon, drained and rinsed sausage, or ham. I choose to leave it out, preferring to add it as a side dish if I want meat. For recipe success, chop small, and don’t overload your egg “muffin” or it will all end up on the bottom. Which is ok, but some may stick to the muffin pan and end up not being in your frittata!

Your turn to be creative!

Go ahead! Be creative! And, please, tell me about it! I would love to hear about your frittata experience! 

Lots of love, 


“But seek first the kingdom of God and his righteousness, and all these things will be provided for you.Mat 6:33 CSB

Enjoy this frittata with no guilt. 8 grams of protein!
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