If you’re craving an egg dish, look no further. These frittatas make for an easy, nutrient-dense breakfast or lunch.
Frittatas are egg dishes in which various ingredients — such as vegetables, meats, and cheeses — are combined and cooked in a skillet on a stovetop or in the oven. They are similar to crustless quiches, open-faced omelets, and egg casseroles.
Here are recipes for 8 frittata that are low in sugar — and some are also keto-friendly.
Use egg whites
These recipes call for anywhere from 6 to 12 eggs. You might consider using only half as many eggs as a recipe calls for and using an equivalent amount of egg whites for the other half. You could also use only egg whites. Making this substitution can decrease the calories and fat in a frittata.
This vegetarian frittata packs 38 grams (g) of protein per serving, which will help keep you feeling full until lunch. In addition to the white mushrooms and cheddar cheese, this frittata includes bell peppers and red onion.
Animal studies suggest that consuming white mushrooms can improve insulin resistance and support gut health. But more research in humans is needed.
White mushrooms that have been exposed to ultraviolet light can be
With 17 g of protein and just over 300 calories per serving, this frittata features cherry tomatoes in addition to the potatoes, leek, and Swiss chard leaves.
Swiss chard is a dark, leafy green vegetable that belongs to the same family as spinach. It is
This low calorie frittata has a whopping 27 g of protein per serving and contains onions in addition to the zucchini and jalapeños.
The side salad included in this recipe makes it ideal for lunch. If packing this dish for lunch or saving any remaining portions, pack the dressing separately from the greens. That way, the salad will not get soggy before you’re ready to eat it.
Ready in less than 30 minutes, this simple frittata comes in at just over 300 calories per serving and is served with slices of whole grain bread.
Zucchini contains pectin, a type of soluble fiber that was found to lower LDL (bad) cholesterol in rats in one 2020 study. However, more research in humans is necessary.
This recipe calls for only zucchini, scallions, and parsley, but you can add other produce you have on hand for variety. You might consider adding tomatoes, onions, or carrots. Experiment with different combinations and find what works best for you.
Unlike the other frittatas thus far, this one is made in an Instant Pot. Once you combine all the ingredients, you can set the Instant Pot to cook and complete other tasks until the frittata is ready. It is filling, with 21 g of protein per serving.
Asparagus is associated with health benefits such as supporting gut health, lowering cholesterol levels, and supporting your immune system. It may also help protect against certain types of cancer, including pancreatic and breast cancer.
This keto-friendly frittata has 29 g of protein per serving.
It’s important to note that this frittata is high in fat because it calls for pork sausage. If you want to lower the amount of fat, you can use turkey or chicken sausage instead.
This dish is ideal for meal prep since you can store any remaining portions in your fridge for up to a week.
This is another keto-friendly frittata that has almost 30 g of protein per serving — but it’s also high in fat. You might consider replacing the heavy cream with milk and choosing a low fat sour cream to decrease the amount of fat in the dish.
This recipe calls for tarragon, an herb that can have a slight licorice taste. If you don’t like this flavor, you can leave out the tarragon or replace it with another herb, such as cilantro.
If you like egg bites, you’ll love these frittata “muffins.” Two muffins make up a serving, but one of these can make a quick and filling midday snack. They’re also good for taking on the go.
You might consider doubling this recipe and freezing the muffins in individual portions. That way, you can easily reheat them for breakfast if you’re short on time.
Frittatas are a great breakfast food for meal prepping or hosting. They’re often high in protein, filling, and highly customizable. You can use any type of vegetable, meat, or cheese you have on hand when making a frittata.
