High-Protein Spinach Ham Frittata
A fluffy, protein-packed frittata loaded with spinach, ham, and cheese — low-carb, sugar-free, and ready in 45 minutes
This is a classic spinach and ham frittata made high-protein and low-carb. Eggs are whisked with cheese, then baked with sautéed spinach, diced ham, and green onions until golden and set. Every serving delivers 22 g of protein and only 4 g net carbs.
One pan, completely sugar-free, and perfect for breakfast, brunch, or an easy high-protein dinner.
Why you’ll love this frittata
- 22g protein per serving — a solid high-protein meal
- Only 4g net carbs and fully sugar-free
- Fluffy, cheesy, and packed with spinach and ham
- Ready in about 45 minutes
- One skillet or baking dish, minimal cleanup
- Excellent for meal prep and leftovers
Health notes
- High protein: Eggs, ham, and cheese create a protein-rich base.
- Low carb: Spinach and green onions add volume with very few carbs.
- Sugar-free: No added sugar of any kind.
- Vegetable boost: Spinach brings fiber, iron, and micronutrients.
Key element — don’t overbake
Pull the frittata when the center is just set and still slightly jiggly. It will continue to firm up as it rests. Overbaking makes it dry and rubbery.
New High Protein Recipes
High-Protein Spinach Ham Frittata
- Prep10 min
- Cook35 min
- Total45 min
- Servings6 servings
- Calories280 kcal
Ingredients
Instructions
- Preheat and prep. Preheat oven to 375°F (190°C). If using a cast-iron or oven-safe skillet, set it aside. Otherwise, grease a 9–10-inch baking dish or pie plate.
- Sauté the vegetables. Heat oil or butter in a large oven-safe skillet over medium heat. Add the spinach and cook until wilted, 2–3 minutes. Stir in the green onions (and optional onion or pepper) and cook 1 more minute. Remove from heat.
- Whisk the eggs. In a large bowl whisk the eggs, milk, salt, pepper, and optional seasonings until well combined. Stir in most of the shredded cheese and the diced ham.
- Assemble. If using the same skillet, spread the spinach mixture evenly. Pour the egg mixture over the top and gently stir to distribute. Sprinkle the remaining cheese on top.
- Bake. Bake 30–35 minutes until the frittata is set in the center, puffed, and golden on top. A knife inserted in the middle should come out mostly clean. Let rest 5 minutes before slicing.
- Serve. Garnish with extra green onions or parsley. Slice into wedges and serve warm.
Notes & Tips
- Squeeze frozen spinach very dry so the frittata doesn’t become watery.
- Use an oven-safe skillet to go straight from stovetop to oven with less cleanup.
- Pull the frittata when the center is just set — it will firm up as it rests.
- Let it rest 5 minutes before cutting for cleaner slices.
- This reheats beautifully and makes excellent meal-prep breakfasts.
Variations & serving ideas
- Bacon or sausage: Swap ham for cooked crumbled bacon or breakfast sausage.
- Vegetarian: Omit the ham and add extra spinach, mushrooms, or feta.
- Dairy-free: Use dairy-free cheese and unsweetened almond milk.
- Extra protein: Add a few tablespoons of cottage cheese to the egg mixture.
- Bacon spinach: Swap the ham for cooked crumbled bacon for a smoky version.
- Mushroom & Swiss: Add sautéed mushrooms and use Swiss cheese instead of cheddar.
- Greek-style: Use feta, spinach, and a handful of chopped sun-dried tomatoes or olives.
- Extra cheesy: Stir an extra ½ cup shredded cheese into the egg mixture before baking.
Storage
- Refrigerator: Up to 4 days (Covered; reheat gently in the microwave or oven)
- Freezer: Up to 2 months (Wrap individual slices; thaw overnight in the fridge)
- Meal prep: Up to 4 days (Perfect for grab-and-go breakfasts)
Nutrition Facts
Per serving · makes 6 servings
| Nutrient | Amount per serving |
|---|---|
| Calories | 280 kcal |
| Total fat | 18 g |
| Sodium | 620 mg |
| Total carbohydrate | 5 g |
| Fibre | 1 g |
| Protein | 22 g |
Nutrition values are approximate and vary with brands and portion sizes.
Frequently asked questions
Is this frittata keto-friendly?
Yes. At 4g net carbs per serving it fits most keto and low-carb plans.
Can I use frozen spinach?
Yes. Thaw it completely and squeeze out as much moisture as possible before adding it to the skillet.
Why is my frittata watery?
Usually from excess moisture in the spinach or vegetables. Squeeze frozen spinach dry and cook fresh spinach until the liquid evaporates.
Can I make it ahead?
Yes. Bake it fully, cool, and refrigerate. Reheat slices as needed for quick meals.
What can I serve with it?
A simple side salad, sliced avocado, or roasted tomatoes keep the meal low-carb and balanced.
Can I freeze leftovers?
Yes. Freeze individual slices for up to 2 months. Thaw in the refrigerator and reheat gently.
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