My favorite simple meal for breakfast, lunch or dinner

I love frittatas! They are so simple to make, high in protein, a great veggie receptacle, and make delicious, quick leftovers!

My recipe is low in carbs, and high in fiber and protein – the perfect combo for filling you up and keeping you full. You can make a low-fat version using mainly egg whites or you can go full throttle with a dozen real eggs. Or if you really want the egg color go half whole eggs and a cup of egg whites.

I like to add a cup of plain fat-free Greek yogurt to boost the protein further (that’s equivalent to 4 eggs without the cholesterol). I also like to add turmeric since it’s probably the best spice for boosting health and adds a bit more yellow color naturally if I’m using all egg whites.

You can use fresh or frozen veggies but frozen chopped veggies are always in my frig and much more convenient for me. They are one of my 17 foods always on my shopping list. Just saute them first to get the moisture out and heat them up.

A frittata fresh out of the oven will impress any company. Pair this with my ginger scones and you will have your guests giving you all kinds of accolades! I also make this for dinner and save the rest for leftovers. I like to put a wedge in a tortilla wrap with fresh spinach and salsa. Yummmm! Simple and very tasty!


  • 1 tsp canola oil
  • 1 chopped onion
  • 2 packages frozen chopped broccoli thawed or 1 box frozen chopped spinach (I find two boxes of spinach too much)
  • 1 cup plain fat free Greek yogurt
  • 8 eggs
  • 1 cup egg whites
  • 1 tsp turmeric
  • ½ tsp salt
  • Lots of cracked pepper
  • 1 cup reduced fat Cabot shredded cheddar

Preheat oven to 400. Heat up a 12″ cast iron pan on medium and saute onion in the canola oil until translucent. Mix in the broccoli and cook until the moisture is gone – about 4 minutes. In a bowl, blend the Greek yogurt with a few eggs and gradually add the rest of the eggs and egg whites until well blended. Add the spices and then pour over the sauteed veggies in the pan. Sprinkle with shredded cheese and bake for 30 minutes. It will puff up like a souffle and then drop once it cools. Makes about 8.


Barbara Groth

About Barbara Groth

I’m Barbara. I have always had a passion for helping people to feel good. As a nurse my early years were focused on getting sick people back to baseline. After becoming a diabetes educator and health coach my passion became raising that bar on the baseline – helping my clients to not only feel better but to look better and have a whole new outlook on life.