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.
Ingredients
Egg base
- 10 large eggs
- ⅓ cup milk, half-and-half, or unsweetened almond milk
- ¾–1 cup shredded cheddar or mozzarella
- ½ tsp salt
- ¼ tsp black pepper
- Optional: ¼ tsp garlic powder or smoked paprika
Fillings
- 1–1½ cups diced cooked ham
- 3–4 cups fresh spinach (or 1 cup frozen, thawed and squeezed dry)
- 4–5 green onions, sliced
- 1–2 Tbsp olive oil or butter
- Optional: ¼ cup diced onion or bell pepper
To finish
- Extra shredded cheese for the top
- Fresh green onions or parsley for garnish
Swaps
- 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.
Instructions
| 1 | 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. |
| 2 | 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. |
| 3 | 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. |
| 4 | 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. |
| 5 | 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. |
| 6 | Serve. Garnish with extra green onions or parsley. Slice into wedges and serve warm. |
Pro 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.
Nutrition
| Nutrient | Per serving (1/6) |
|---|---|
| Calories | 280 |
| Protein | 22g |
| Net carbohydrates | 4g |
| Total carbohydrates | 5g |
| Fiber | 1g |
| Total fat | 18g |
| Sodium | 620mg |
Estimates based on large eggs, diced ham, and cheddar cheese. Exact numbers vary with cheese amount and ham brand.
Variations
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
| Method | Time | Notes |
|---|---|---|
| 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 |
FAQ
Test your knowledge
5 quick questions about this spinach ham frittata
1. Protein per serving?
2. Net carbs per serving?
3. When should you remove the frittata from the oven?
4. About how long does this take?
5. Best way to serve it?
