Healthy Turkey Frittata (High Protein)

A slice of healthy turkey frittata on a blue plate.

5 from 2 votes

Healthy Turkey Frittata (High Protein)

This Healthy Turkey Frittata is perhaps the most packed frittata of your life? We’re not looking at a light and custardy quiche-like filling. We’re looking at a dense, healthy frittata with tons of vegetables and protein.

Course Breakfast

Cuisine American

Prep Time 15

Cook Time 30

Total Time 45

Servings

Calories 318kcal

Author Caitlin Self, MS, CNS, LDN

Equipment

Square Baking Dish My glass baking dish is a 9 ¾ x 9 ¾ (about 25cmx25cm).

Ingredients

10 eggs large
2 teaspoons olive oil divided, more as needed
8 ounces ground turkey or beef, pork, or a mixture
2 teaspoons Italian herb seasoning
½ teaspoon dried sage or ¼ teaspoon ground
½ teaspoon salt more to taste
½ teaspoon pepper more to taste
5 ounces crimini mushrooms
1 red bell pepper or tomatoes
1 medium zucchini or frozen broccoli
3.5 ounces spinach or other greens
2.5 ounces feta cheese or other type of cheese

Instructions

Preheat the oven to 375ºF. In a 9x9-inch (or 10x10) glass casserole baking dish, whisk together the eggs with a pinch of salt and pepper. Set this aside.
Heat a deep-sided skillet to over medium and when hot, add just a drizzle of oil. Add the ground turkey and all of the spices. Cook turkey, breaking it up into small pieces as you go, until it is fully cooked. Remove from the skillet - you can put this directly in the casserole dish with the eggs if you’d like.
Meanwhile, wash and prepare all of your vegetables. Thinly slice the mushrooms, dice the bell pepper and zucchini to a medium dice, wash the spinach and roughly chop it.
Once the turkey is set aside, add just a little more oil to the skillet and sauté the sliced mushrooms for several minutes until they’ve developed a little color. (I wait to add the salt until the end of cooking.) Once they’ve got some browning, add a pinch of salt, stir one more time, and then remove them from the skillet. (Again, you can move them directly to the casserole dish with the eggs and the turkey.)
Add another drizzle of oil to the skillet and add the chopped bell peppers with a little salt. Let them cook for just 3 minutes or so, then add the zucchini. Cook for about 2-3 minutes just to let some of the water cook off. Finally, add the spinach and cook just until wilted.
Add these remaining vegetables - cooked peppers, zucchini, and spinach - to the casserole dish, along with the crumbled feta cheese.
Stir to combine all the ingredients. You can add a little more feta cheese to the top if you’d like.
Bake on 375ºF for 30 minutes, or until the center is no longer jiggly but before it gets too brown on top. Let cool for 10 minutes before slicing into four servings. Serve with whatever you’d like - such as fruit and your choice of starch or carbohydrates!

Notes

My glass baking dish is this 9 ¾ x 9 ¾ (about 25cmx25cm) one from IKEA but it's also available on Amazon which is linked above!

For non-mushy mushrooms, I like to brown them and then season them with salt. I much prefer this texture, but you’re welcome to salt them right away if you’d prefer softer mushrooms.

To make this for meal prep, we cut the pieces and store in an airtight glass container for 4-6 days.

To reheat: You can microwave individual pieces of the frittata on a plate for 2 minutes each, or you can reheat this in a 300ºF oven or toaster oven for about 10 minutes. Note that reheating in the oven might cause the outside to darken before the inside is warm. Additionally, I have heard frittatas will reheat beautifully in the air fryer, but I don’t have one so I don’t know!

Nutrition