Italian Ricotta Frittata Recipe: High Protein Spinach and Sun-Dried Tomato
If you have ever wanted a breakfast that genuinely keeps you full until lunch, this Italian ricotta frittata recipe is your answer. We are talking real, satisfying protein, 32 grams per serving, coming from a clever combination of whole eggs, egg whites and part-skim ricotta. It has that gorgeous golden crust on the outside, a silky custardy centre, and pockets of creamy ricotta running through every single slice. This is the kind of breakfast that feels indulgent but is actually doing serious nutritional work for you.
Traditional Italian frittatas are wonderful, but most recipes lean heavily on full-fat cheese, olive oil and sometimes a generous hand with salt. This version keeps all the flavour of a Southern Italian kitchen while trimming the calories down to under 300 per serving. Swapping some whole eggs for egg whites bumps the protein without piling on extra fat. Part-skim ricotta gives you that authentic creamy texture with notably less saturated fat than whole-milk versions. Baby spinach and sun-dried tomatoes bring fibre, iron, lycopene and a sweet-savoury depth that makes every mouthful feel layered and interesting. A little fresh basil and lemon zest at the end ties it all together with brightness.
The method is simple and forgiving, which is exactly what you want on a busy morning. Everything comes together in one oven-safe skillet, so washing up is minimal. You start the frittata on the hob to build a light golden base, then transfer it straight to the oven to finish cooking through evenly. No flipping required, no stress. The whole process from chopping to table takes around 35 minutes. You can absolutely make this on a weekday, but it also shines as a relaxed weekend brunch dish you can slice and share. Leftovers reheat beautifully and make a genuinely good high-protein lunch the next day.
Nutrition-wise, this recipe punches well above its weight. Each serving delivers 32 grams of protein, 4 grams of fibre from the spinach and tomatoes, and only 6 grams of carbohydrates, making it naturally low-carb and suitable for those following a ketogenic or diabetic-friendly eating plan. The calorie count sits at around 280 per generous slice, which is quite remarkable given how satisfying and flavoursome it is. Ricotta is often underrated as a breakfast protein source. It contains all nine essential amino acids, is easier to digest than many hard cheeses, and its mild flavour blends seamlessly into egg-based dishes. Pair this frittata with a simple green salad or some sliced cucumber and you have a complete, balanced morning meal that a nutritionist would genuinely approve of.
Ingredients
- 6 large whole eggs (free-range if possible)
- 4 large egg whites (from fresh eggs or a carton)
- 180 g part-skim ricotta cheese (drained if watery)
- 90 g baby spinach (roughly chopped)
- 50 g sun-dried tomatoes (oil-packed, drained and sliced)
- 3 cloves garlic (finely minced)
- 1 small brown onion (finely diced)
- 30 g Parmesan cheese (finely grated, use a block for best flavour)
- 1 tsp lemon zest (from 1 unwaxed lemon)
- 1 tsp dried Italian herbs (oregano, thyme and basil blend)
- 0.5 tsp red chilli flakes (optional, adjust to taste)
- 0.5 tsp fine sea salt
- 0.3 tsp black pepper (freshly ground)
- 1 tbsp extra virgin olive oil
- 10 g fresh basil leaves (to serve)
Instructions
- 1
Preheat your oven to 190 degrees Celsius (375 degrees Fahrenheit). Position the rack in the middle of the oven.
Getting the oven hot before you start the hob work means you can transfer the skillet straight in without delay.
- 2
In a large mixing bowl, whisk together the whole eggs and egg whites until the yolks and whites are fully combined and slightly frothy. Season with the salt, black pepper and dried Italian herbs. Stir in the lemon zest and set aside.
Whisking vigorously for a full 60 seconds incorporates air and gives the frittata a slightly lighter texture.
- 3
Heat the olive oil in a 24 cm (9.5 inch) oven-safe non-stick or cast iron skillet over medium heat. Add the diced onion and cook for 3 to 4 minutes until softened and translucent. Add the garlic and cook for a further 60 seconds, stirring constantly so it does not brown.
Keep the heat at medium. Burnt garlic turns bitter very quickly and will affect the whole dish.
- 4
Add the chopped baby spinach to the skillet in two batches, stirring between each addition. Cook for 2 minutes until the spinach has wilted down. Scatter in the sun-dried tomatoes and chilli flakes if using. Spread the mixture evenly across the base of the pan.
- 5
Pour the seasoned egg mixture evenly over the vegetables. Drop small spoonfuls of the ricotta across the surface, distributing them evenly. Scatter the grated Parmesan over the top.
Do not stir after adding the eggs. You want the ricotta dollops to stay visible on top so they create creamy pockets as the frittata cooks.
- 6
Cook on the hob over medium-low heat for 3 to 4 minutes until the edges just begin to set. The centre will still be quite liquid at this point.
Watch the heat carefully here. You want gentle bubbling around the edges, not scorching.
- 7
Transfer the skillet carefully to the preheated oven. Bake for 12 to 15 minutes until the frittata is fully set in the centre, lightly golden on top and pulling slightly away from the sides of the pan.
To test if it is done, give the pan a gentle shake. The centre should not wobble. A clean knife inserted into the middle should come out without wet egg on it.
- 8
Remove from the oven and allow to rest in the pan for 3 to 4 minutes. Scatter fresh basil leaves over the top. Slice into 4 wedges and serve directly from the skillet.
Resting the frittata for a few minutes makes it easier to slice cleanly and allows the internal temperature to even out.
Nutrition per serving
280kcal
Calories
32g
Protein
6g
Carbs
13g
Fat
4g
Fibre
3g
Sugar
420mg
Sodium
Pro Tips
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Use a well-seasoned cast iron skillet or a good quality non-stick pan. A pan that sticks will make it very hard to serve the frittata neatly.
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Drain your ricotta through a fine mesh sieve for 10 minutes before using if it looks particularly wet. Excess moisture can make the frittata watery.
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Do not overcook. A frittata that has gone too long in the oven becomes rubbery and dry. Pull it out as soon as the centre is just set.
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Room temperature eggs whisk more easily and produce a fluffier result than cold eggs straight from the fridge.
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Sun-dried tomatoes packed in oil have a richer, more intense flavour than dry-packed versions. Pat them dry with a paper towel after draining to stop excess oil from making the frittata greasy.
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A lid or sheet of foil placed over the skillet during the first few minutes of oven time can help the centre cook through without over-browning the top.
Frequently Asked Questions
Variations
- •
Turkey and Ricotta Frittata
Brown 150 grams of lean ground turkey with the onion and garlic before adding the spinach. This pushes the protein content even higher, closer to 40 grams per serving, and adds a hearty, meaty flavour to the dish.
- •
Roasted Red Pepper and Artichoke Frittata
Replace the sun-dried tomatoes with 80 grams of jarred roasted red peppers and 60 grams of artichoke hearts, both drained and roughly chopped. This gives a sweeter, more delicate flavour profile.
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Dairy-Free Ricotta Frittata
Use a good quality cashew-based or almond-based ricotta alternative in place of the dairy ricotta, and omit the Parmesan or use a nutritional yeast topping instead. The texture will be slightly different but still creamy and delicious.
- •
Mushroom and Thyme Ricotta Frittata
Saute 200 grams of sliced chestnut mushrooms in the skillet with the onion until golden and their liquid has evaporated. Use fresh thyme leaves in place of the dried herb blend. This earthy version is particularly warming in cooler months.
Substitutions
- •Part-skim ricotta → Low-fat cottage cheese (Blend the cottage cheese briefly for a smoother texture before adding. The flavour will be slightly tangier but the protein content is similar.)
- •Egg whites → Liquid egg whites from a carton (Use 120 ml of liquid egg whites to replace 4 fresh egg whites. Convenient and eliminates the task of separating eggs.)
- •Parmesan cheese → Pecorino Romano (Pecorino is saltier and sharper than Parmesan. Reduce the added salt slightly if using Pecorino.)
- •Baby spinach → Kale or Swiss chard (Remove tough stems from kale or chard and chop finely. These greens take a minute or two longer to wilt than baby spinach.)
- •Sun-dried tomatoes → Fresh cherry tomatoes (Halve 100 grams of cherry tomatoes and scatter them directly into the egg mixture. The flavour will be fresher and lighter rather than the concentrated sweetness of sun-dried tomatoes.)
🧊 Storage
Allow the frittata to cool completely before storing. Transfer slices to an airtight container and refrigerate for up to 4 days. To freeze, wrap individual slices tightly in cling film, then place in a zip-lock freezer bag. Freeze for up to 2 months. Thaw overnight in the fridge before reheating.
📅 Make Ahead
This frittata is an excellent meal prep option. Bake it on a Sunday, slice into 4 portions and store in the fridge. Each slice reheats well in the microwave or oven and makes a fast high-protein breakfast or lunch throughout the week. You can also prep all the vegetables and the egg mixture separately the night before and keep them in the fridge, then simply cook the frittata fresh in the morning in about 20 minutes.
