High-Protein Spinach Ham Frittata
A golden egg bake with spinach, ham, and green onion — ready in 45 minutes
This high-protein spinach ham frittata mixes eggs with cottage cheese, wilted spinach, diced ham, and green onion, then bakes until the top is gold, like the round dish. Each serving has 22 g of protein and 4 g net carbs.
Low carb, sugar-free, and no crust.
Why you’ll love this frittata
- 22g protein per serving
- 4g net carbs
- Spinach, ham, green onion
- Ready in about 45 minutes
- No crust
- Holds as a wedge
Health notes
- Protein: Eggs, cottage cheese, ham, and a little cheese on top.
- Low carb: Spinach and green onion, not potato or bread.
- Sugar-free: No sweet glaze.
- Keto-friendly: Each wedge stays around 4g net carbs.
Key element — squeeze the spinach
Wet spinach pools in the dish. Wilt it, then squeeze it dry, so the frittata sets like the photo.
Ingredients
Frittata (6 servings)
- 8 large eggs
- 1 cup cottage cheese
- 4 oz diced ham
- 4 cups fresh spinach
- 3 green onions, sliced
- ½ cup shredded mozzarella or cheddar
- 2 Tbsp grated Parmesan
- 1 Tbsp olive oil or butter
- ½ tsp salt
- ¼ tsp black pepper
- Pinch of garlic powder
Swaps
- Turkey or bacon: Same weight as the ham.
- Frozen spinach: Thaw and squeeze well. Use 1 cup.
- No cheese on top: Protein drops a little.
- Potato or a crust: Not in the 4g number.
Instructions
| 1 | Heat the oven. Heat to 375°F (190°C). Oil a round baking dish or oven-safe skillet. |
| 2 | Spinach. Wilt the spinach in a dry pan. Cool. Squeeze out the water. Chop it. |
| 3 | Mix. Whisk eggs, cottage cheese, salt, pepper, and garlic powder. Stir in spinach, ham, green onion, and half the cheese. |
| 4 | Bake. Pour into the dish. Top with the rest of the cheese and Parmesan. Bake 25–30 minutes until the center is set and the top is gold, like the photo. Rest 5 minutes. Cut 6 wedges. |
Pro tips
- A wet frittata means the spinach was not squeezed.
- Cottage cheese is what keeps the center soft instead of rubbery.
- Pull it when the center no longer jiggles. Another 10 minutes dries it.
- Rest 5 minutes so the wedge holds when you lift it.
- Macros are per serving, 6 from this dish.
Nutrition
| Nutrient | Per serving |
|---|---|
| Calories | 280 |
| Protein | 22g |
| Net carbohydrates | 4g |
| Total carbohydrates | 5g |
| Fiber | 1g |
| Total fat | 19g |
| Sodium | 620mg |
Estimates based on eggs, cottage cheese, ham, spinach, green onion, and cheese, divided into 6 wedges. A potato hash or a bread crust is not included.
Variations
Mushroom
Sauté 1 cup sliced mushrooms and fold them in. Carbs stay close.
No ham
Skip it. Protein drops under 22g.
Pepper
A handful of diced bell pepper. Carbs rise a little.
Skillet
Start on the stove, finish under the broiler 3–4 minutes.
Storage
| Method | Time | Notes |
|---|---|---|
| Refrigerator | Up to 4 days | Cover once cool |
| Reheat | 2 min | Skillet or a short microwave |
| Freezer | Up to 1 month | Freeze wedges. Thaw in the fridge |
FAQ
Test your knowledge
5 quick questions about this spinach ham frittata
1. Protein per serving?
2. Net carbs per serving?
3. Why squeeze the spinach?
4. About how long does this take?
5. What is not in the 4g number?
