High-Protein Frittata

Born out of a desire to have a protein-dense, low-calorie, ready-to-eat meal straight from the fridge for multiple days running, this thick, veggie and protein-loaded frittata is a weekly staple. I’ve put a little spin on it with some sundried tomatoes and asparagus, but the macros reflect the basic components and you can add whatever other veggies you desire or have on hand!

Preparation Time: 10 minutes | Cooking Time: 30 minutes | Servings: 5


  1. 15 large eggs
  2. 500ml of egg whites
  3. 300ml unsweetened almond milk**
  4. 1 tsp garlic powder
  5. 1 tsp onion powder
  6. 1 tsp Pink Himalayan Rock Salt
  7. ½ tsp Black Pepper
  8. 250g turkey, lean ham or chicken*
  9. 125g approx. (1 bunch) of asparagus roughly chopped
  10. 6- 8 sundried tomatoes; dry-packed, not packed in oil ​


  1. Preheat oven to 180C (350F). Lightly grease a large oven-safe dish with spray oil. It must be able to accommodate 2.5 litres to allow for frittata fillings and a little room for it to expand while it’s cooking.
  2. Place eggs, egg whites and almond milk in a blender. Alternatively, you can whisk together in a LARGE bowl or jug.
  3. Blend or whisk together with garlic powder, onion powder, salt and pepper.
  4. Chop ham, chicken or turkey into bite-size pieces.
  5. Place asparagus into boiling water for 4 minutes to blanch or alternatively place into the microwave in a microwave-safe bowl with 2 tbsp. of water and heat for 2 minutes.
  6. Add veggies and meat to the dish. Pour in egg mixture. Place into the oven to cook for 25 - 30 minutes. Check with a toothpick after 25 minutes. It’s fine if it still has a little jiggle!
  7. Allow cooling for 10 minutes before slicing. Store in the fridge for up to three days.


*Macros calculated using 250g of lean cooked ham fillet.

**You can replace it with milk of choice. Note macros will vary. Can also be replaced with the same amount of egg whites for additional protein, end result is a little firmer and doesn’t reheat as well.

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About the author

Michelle Hunt

With a passion for creating delicious, lower-calorie and macro-friendly everyday foods that we love, Michelle is the owner behind the beautiful Instagram page, Peachy Palate (@peachypalate).