A proper protein-packed frittata that’s heavy on flavour and fats, but light work in the kitchen.

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WHY THIS RECIPE IS GREAT

This Italian frittata is ideal when you want something filling that doesn’t need loads of effort or washing up. It’s basically a thick omelette that tastes like you’ve made way more effort than you actually have.

The fats and protein in the eggs, cheese, and olive oil keep you full for hours. It works any time of day like breakfast, post-workout, or quick lunch.

It also stores well. You can chuck leftovers in the fridge and reheat when needed, or eat cold if you’re in a rush.

INGREDIENTS IN ITALIAN FRITTATA

EGGS

These are your base. Loads of protein and fats to keep you full. We’re using six eggs to get the macros right and make it thick enough to slice.

CHERRY TOMATOES, ONION, AND SPINACH

This combo gives the frittata a fresh lift. Tomatoes add some acidity, onion gives flavour, and spinach sneaks in the greens.

PECORINO OR PARMESAN

This adds that salty, sharp kick. You only need a small amount to get loads of flavour.

EXTRA VIRGIN OLIVE OIL

Used for cooking and adding richness. Good fats, good taste.

INGREDIENT LIST AND MACRONUTRIENT BREAKDOWN

 Breakdown below is per single serving.

• 5 medium eggs 
  
• 100g cherry tomatoes
  
• 40g onion
  
• 30g spinach
  
• 20g pecorino or parmesan cheese
  
• 5ml extra virgin olive oil

CALORIES	557kcal
PROTEIN	42g
FAT	39g
CARBS	11g

HOW TO MAKE AN ITALIAN FRITTATA

1. Start by heating the olive oil in a medium non-stick frying pan over low-medium heat.
2. Dice the onion and fry for 3-4 minutes until soft. Add the cherry tomatoes (halved) and cook for another 2-3 minutes until they start to soften.
3. Toss in the spinach and stir for 1 minute until it wilts.
4. Crack all six eggs into a bowl. Add a bit of salt and pepper, then whisk well. Stir in the grated cheese.
5. Pour the egg mixture into the pan over the veg. Give it a quick stir with a spatula so everything’s spread evenly.
6. Turn the heat down to low and let it cook for 8-10 minutes without stirring. Once the edges are set and the top is still a bit runny, stick it under the grill for 2-3 minutes until the top is golden and cooked through.
7. Remove and let it cool slightly before slicing.
   

TIPS AND TRICKS FOR THE BEST RESULTS

Cook it low and slow. Rushing it on high heat will burn the bottom and leave the top raw.

Use a non-stick pan. Otherwise, flipping or slicing it cleanly is a nightmare.

Season properly. Eggs need a good bit of salt to bring out the flavour especially with cheese involved.

If you want a crispier top, sprinkle a little extra cheese before putting it under the grill.

WHAT TO SERVE WITH ITALIAN FRITTATA

This frittata is solid on its own, but you can round it out depending on your goals.

You could add:

• Sautéed mushrooms
  
• Roasted red peppers
  
• Grilled courgette or aubergine
  
• Sliced avocado
  
• A slice of sourdough toast
  

All good options depending on whether you want more carbs, more veg, or just something crunchy on the side.

As with all of our recipes, please use this as inspiration and customise to your taste and fitness goals. The calories and macronutrient content of this recipe can be easily adapted by manipulating the amount of certain ingredients used.