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Ham And Veggie Frittata

macro-friendly egg-dish meal
Course: Breakfast, Lunch
Keyword: breakfast, egg, egg bake, frittata, lunch, quiche
Servings: 6
Calories: 115kcal


  • 1/2 medium onion diced (112 g)
  • 1 bell pepper diced (150 g; red, orange, or yellow peppers are best)
  • 3 oz. lean deli ham chopped (85 g)
  • 2 cups arugula roughly chopped (65 g)
  • 1 can 4 oz. diced green chilis
  • 1 lb. egg whites 454 g
  • 1 whole egg
  • 1/2 cup cottage cheese 119 g
  • 1 clove garlic minced (or frozen cubes)
  • 1 tsp. kosher salt
  • 1/2 tsp. cumin
  • 1/4 tsp. Mexican oregano
  • 1/4 tsp. onion powder
  • 1 oz. lite Mexican cheese blend 28 g


  • Heat an oven-safe skillet over medium heat. Spray with a mist of cooking oil. Add the onion and cook for two minutes.
  • Add the bell pepper, ham, arugula, and green chilis, and cook for one more minute. Turn off the pan.
  • Blend the egg whites, egg, cottage cheese, garlic, and spices (all remaining ingredients besides the cheese).
  • Pour directly over the veggie and ham mixture in the hot pan, making sure everything is distributed well.
  • Top with cheese and bake at 350° for 10–15 minutes, until set. Broil for an additional three to five minutes, if you want more color on top. Serve with optional avocado, salsa, and sour cream or over a bed of greens or tucked into a wrap.


If you don’t have an oven-safe skillet, transfer the mixture to a baking dish and bake until set. Just be prepared for it to take significantly longer to cook—about 30–50 minutes or until set.
MFP: “Lillie Eats and Tells Ham and Veggie Frittata”


Serving: 151g | Calories: 115kcal | Carbohydrates: 6.4g | Protein: 15.9g | Fat: 5.1g | Fiber: 0.8g