Spinach and Meatball Frittata: A Delicious High-Protein Breakfast Meal Prep
If you want to win the day, start by winning the morning – and that starts with how you break your fast. This hearty, protein-packed Spinach and Meatball Frittata isn’t just delicious – it’s functional, which in my opinion is absolutely everything. It will help you eat better, feel better and let’s be real, look better, too with less effort required throughout each and every day.
It’s a staple that I rely on again and again because it’s easy to make, customizable depending on what you have on hand and is a tried and true tasty option for breakfast, lunch, dinner or a quick snack running out the door. Make this once and see for yourself how prepping this Spinach and Meatball Frittata sets every day this week for success.
Because here’s the thing: when you fuel your body with protein first thing in the morning, you stabilize your blood sugar, reduce cravings later in the day, and actually make it easier to eat well without feeling restricted.
In fact, one study published in Obesity found that people who ate 30+ grams of protein at breakfast not only stayed fuller longer, they also naturally ate less throughout the day. Translation? More energy, fewer crashes, better decisions at lunch and dinner.
So, whether you’re looking to eat a bit better, eat a bit less or just eat to live a healthier, more whole foods lifestyle, this frittata hits all the marks. It’s loaded with flavor and micronutrients, and it keeps in the fridge for 4–5 days – making it the perfect grab-and-go solution for busy mornings when your future self will thank you for prepping ahead.
Why You’ll Love It
- High-protein, low-fuss, meal-prep friendly
- Tastes great warm, cold and reliable on-the-go
- Packed with greens, garlic, and fresh herbs
- Ideal for post-workout fuel or a “be your own barista” morning at home
- Pairs beautifully with hot sauce, avocado slices, or a side of fruit
What You’ll Need
- Pasture-Raised Eggs – ~6g protein each (total ~54g); rich in B12, choline, and healthy fats
- Cottage Cheese – ~13g protein; adds creaminess and extra protein boost
- Sea salt – flavor enhancer and electrolyte support
- Organic Ground Chicken Meatballs – ~14g protein per 2 meatballs (total ~56g); lean and satisfying
- Green Onion – rich in prebiotics and antioxidants
- Baby Spinach – packed with iron, folate, and fiber
- Fresh Basil – adds brightness, flavor, and anti-inflammatory properties
- Organic Garlic – supports immune and gut health
- Avocado Oil – healthy fat for sautéing and brain fuel
Other Sources of Protein
- Grilled chicken – ~26g protein
- Grass-fed steak – ~25g protein
- Tofu – ~15g protein
- Shrimp – ~20g protein
- Salmon – ~22g protein + brain-boosting omega-3s
Breakfast doesn’t have to be boring, and it definitely doesn’t have to be sweet. A savory frittata like this is a powerful way to kick off your day with intention, nourishment, and protein that works for you and starts things on the right foot! Make it once, eat it all week. That’s what I call a power move.
Spinach and Meatball Frittata
- May 7, 2025
- 6
- 30 min
- 181 Cals/Serving
- Print this
Ingredients
- 9 local pasture raised eggs
- ½ cup cottage cheese
- 1 tsp sea salt
- 8 organic ground chicken meatballs, finely chopped
- 4 stalks organic green onion, finely chopped
- 4 cups organic baby spinach, finely chopped
- 1 cup organic basil, finely chopped
- 4 cloves organic garlic, finely chopped
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To Prepare - 1 tsp avocado oil, for cooking
-
To Top - Sliced avocado
- Fresh basil leaves
- Hot sauce
Directions
- Step 1
- Preheat the oven to 375°F.
- Step 2
- In a large mixing bowl, whisk the eggs, cottage cheese, and sea salt until well combined.
- Step 3
- Then, add green onions, chopped meatballs, basil and salt.
- Step 4
- In a cast iron or oven-safe pan, heat the avocado oil. Sauté garlic on low heat for 1–2 minutes until fragrant. Add spinach and continue to cook on low for another 2–3 minutes until spinach lightly wilts.
- Step 5
- Remove the pan from the stove and carefully transfer egg mixture in, covering the pan surface completely.
- Step 6
- Next, transfer the pan to the oven and bake for 20 – 25 minutes, or until the center is set and edges are golden.
- Step 7
- Remember to remove with a potholder or dishtowel as the pan handle will be very hot! Let cool, slice and enjoy! I recommend topping with fresh basil, sliced avocado and a drizzle of your favorite hot sauce.
