25-Minute High Protein Frittata

This high protein frittata is my go-to when I need a breakfast that actually keeps me full until lunch. It packs over 30 grams of protein into each thick slice, thanks to a mix of whole eggs, egg whites, cottage cheese, and lean turkey sausage.

It comes together in one oven-safe skillet. The stovetop sets the edges while the broiler puffs the top until golden, no tricky folding required.

Why This Frittata Stays in My Rotation

The cottage cheese melts into the eggs as they cook, giving every bite a creamy texture without heavy cream. It tastes rich but leaves you feeling light.

I often make one on a Sunday and slice it up for quick weekday breakfasts. It reheats in the microwave in under a minute without turning rubbery.

Ingredients

• 6 large eggs: use room temperature if possible, they blend more evenly.
• 1 cup liquid egg whites: from a carton, or the whites from about 8 large eggs.
• 1 cup full-fat cottage cheese: full-fat gives the creamiest result, low-fat works too.
• 8 oz lean turkey breakfast sausage: pre-cooked links, diced small, or cooked crumbled sausage.
• 1/2 small red bell pepper: diced, about 1/3 cup.
• 1/4 small yellow onion: diced, about 1/4 cup.
• 1 cup loosely packed baby spinach: roughly chopped.
• 1 tbsp olive oil: for the skillet.
• 1/4 tsp kosher salt: plus more for the vegetables.
• 1/8 tsp black pepper: freshly ground.

Variations / Substitutions

• Swap the protein: Diced ham, crumbled bacon, or leftover shredded chicken all work. Cook them first if they are not pre-cooked.
• Go vegetarian: Omit the sausage and add an extra 1/2 cup of sautéed cremini mushrooms or roasted red peppers. The frittata will be slightly softer but still protein-packed from the eggs and cottage cheese.
• Dairy-free option: Replace the cottage cheese with an equal amount of silken tofu blended smooth with a pinch of salt. The texture will be a little softer, so broil it a minute less.

If you like this, try my Southwestern Frittata for a spicy twist.

How to Make High Protein Frittata

Step 1: Cook the Sausage and Vegetables

Turn on the broiler and set an oven rack about 6 inches from the heat. Heat the 1 tbsp olive oil in a 10-inch oven-safe nonstick skillet over medium heat. Add the diced onion and bell pepper with a pinch of salt and cook, stirring a few times, until they soften, about 4 minutes.

The vegetables will become glossy and just start to take on some color around the edges. Stir in the chopped spinach along with the diced sausage and cook until the spinach wilts, about 1 minute. Spread everything into an even layer across the skillet.

Step 2: Whisk the Egg Base

In a large bowl, whisk together the 6 whole eggs, the 1 cup egg whites, the 1 cup cottage cheese, the 1/4 tsp salt, and the 1/8 tsp pepper. Whisk until the cottage cheese breaks up into small flecks and the mixture looks uniform.

The batter will be pale with tiny bits of cheese suspended throughout. You do not need to blend it completely smooth; those small flecks melt into creamy pockets as the frittata bakes.

Step 3: Assemble in the Skillet

Pour the egg mixture directly over the cooked sausage and vegetables in the skillet. Give the pan a gentle shake so the eggs settle around the filling, then use a spatula to lift the vegetables slightly around the edges, letting the raw egg flow underneath.

Let it cook over medium heat without disturbing it until the edges are set and the center still jiggles when you shake the pan, about 6 to 8 minutes. You will see a ring of firm egg forming around the sides while the middle remains pale and wet.

Step 4: Broil Until Puffed and Serve

Slide the skillet under the broiler. Watch it closely and broil until the top is puffed and deeply golden with a few dark spots, 3 to 4 minutes.

Remove the skillet from the oven and let the frittata sit for 5 minutes before slicing. Run a spatula around the edge, then cut it into wedges and serve warm.

A Few Tips for the Best Frittata

• Do not fully cook the eggs on the stove.: The center should still jiggle before you broil; carryover heat will finish it under the broiler without drying out the edges.
• Room temperature eggs blend faster and set more evenly.: If you forgot to pull them out ahead of time, submerge the whole eggs in warm water for 5 minutes.
• A nonstick oven-safe skillet makes all the difference.: If you only have cast iron, grease it very well and pull the frittata out of the broiler 1 minute early because cast iron holds heat fiercely.
• Slice it with a serrated knife.: The tender eggs can squish under a chef’s knife, so a bread knife gives you clean wedges.

Broil times can vary depending on your oven and rack position. Use these guides:

Storing and Reheating

• Refrigerate: Store slices in an airtight container for up to 4 days.
• Reheating: Microwave a slice on a plate for 45 to 60 seconds, or warm it in a toaster oven at 300°F for a few minutes until heated through.

What to Serve With High Protein Frittata

A simple green salad tossed with lemon vinaigrette cuts through the richness nicely, especially at lunch. For a heartier plate, I add a handful of roasted baby potatoes tossed in olive oil and smoked paprika. A side of fresh berries or grapefruit keeps everything feeling bright.

Frequently Asked Questions

Can I use all whole eggs instead of egg whites?

Yes, substitute 8 large whole eggs for the 6 eggs plus 1 cup egg whites. The frittata will be richer and the protein per slice will dip slightly, landing around 25 grams per serving.

What if I do not have an oven-safe skillet?

Pour the egg and filling mixture into a greased 9-inch pie dish. Skip the stovetop step entirely and bake at 375°F (190°C) until the center is just set, about 25 to 30 minutes. The top will brown lightly in the oven, no broiler needed.

Why did my frittata stick to the pan?

Make sure your skillet is truly nonstick and well-oiled. Run a flexible spatula around the edges right before broiling to release any spots where the egg may have bonded. If the skillet is older or has lost its coating, err on the side of using a little more oil.

Can I freeze leftover slices?

Yes, wrap individual slices tightly in plastic wrap and freeze for up to a month. Thaw overnight in the fridge before reheating.

High Protein Frittata Recipe

Print Recipe Pin Recipe

Prep Time 10 minutes mins

Cook Time 15 minutes mins

Total Time 25 minutes mins

Servings: 4 servings

Calories: 340

Ingredients Method Notes

Ingredients

  

• 6 large eggs
• 1 cup liquid egg whites
• 1 cup full-fat cottage cheese
• 8 oz lean turkey breakfast sausage, diced or crumbled
• 1/2 small red bell pepper, diced
• 1/4 small yellow onion, diced
• 1 cup loosely packed baby spinach, chopped
• 1 tbsp olive oil
• 1/4 tsp kosher salt
• 1/8 tsp black pepper

Method

 

1. Set broiler to high with a rack about 6 inches from heat. Heat oil in a 10-inch nonstick oven-safe skillet over medium heat. Sauté onion and bell pepper 4 minutes, then add spinach and sausage and cook 1 minute until spinach wilts. Spread into an even layer.
2. Whisk whole eggs, egg whites, cottage cheese, salt, and pepper in a bowl until cottage cheese flecks are dispersed.
3. Pour egg mixture over the vegetables and sausage. Cook over medium heat until edges are set and center jiggles, 6 to 8 minutes.
4. Broil until puffed and golden, 3 to 4 minutes. Let cool 5 minutes, run a spatula around the edge, and slice into wedges to serve.

Notes

If you use a cast iron skillet, pull it from the broiler a minute early since the retained heat will continue cooking the eggs. Let the frittata rest a few minutes before slicing; it sets up further as it cools.