Single-Serve Egg
& Veggie Frittata
A perfectly portioned frittata built for one — fluffy seasoned eggs, sautéed peppers and onion, wilted spinach, and tangy feta, all cooked gently on the stovetop in one small skillet. Ready in 15 minutes with minimal cleanup. Make it your own with whatever vegetables you have on hand.
- 2 large eggs (or 4 egg whites)
- 1 tbsp olive oil
- ¼ cup green bell pepper, diced
- ¼ cup yellow onion, diced
- 1 clove garlic, minced
- ½ cup fresh baby spinach
- ¼ cup feta cheese, crumbled
- ¼ tsp salt
- ¼ tsp black pepper
- ¼ tsp garlic powder
- — red pepper flakes (optional)
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1
Whisk the eggs
Crack the eggs into a small bowl and add the salt, pepper, and garlic powder. Whisk well until the yolks and whites are fully combined and the mixture is slightly frothy. Set aside.
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2
Sauté the vegetables
Heat the olive oil in a small 6–8 inch non-stick skillet over medium-low heat. Add the bell pepper, onion, and garlic and sauté for 5–6 minutes, stirring occasionally, until the vegetables are soft and the onion is translucent. Add the baby spinach and stir for 30 seconds until just wilted.
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3
Add the eggs
Reduce the heat to low. Pour the seasoned egg mixture evenly over the vegetables, gently tilting the pan so the eggs coat the bottom in an even layer. Sprinkle the crumbled feta over the top.
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4
Cover & cook gently
Place a lid on the skillet and cook on low for 4–6 minutes. The steam trapped under the lid will gently set the top of the frittata without needing the oven — keep the heat low so the bottom doesn't brown too quickly. The frittata is done when the center is just set and no longer jiggles.
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5
Serve
Slide the frittata directly onto a plate or serve straight from the skillet. Eat immediately while hot and fluffy.
- Keep the heat low: This is the most important tip for a stovetop frittata — low heat and a covered pan is what gently sets the top without overcooking the bottom. Medium or high heat will give you a rubbery, browned egg.
- Make it your own: A frittata is the ultimate clean-out-the-fridge meal. Mushrooms, zucchini, broccoli, roasted red peppers, cherry tomatoes, leftover cooked chicken, turkey bacon, or any cheese you have on hand all work beautifully — use whatever needs eating up.
- Scale it up: To serve 2–3, double or triple all the ingredients and use a larger 10–12 inch skillet. Add 2–3 extra minutes to the covered cook time and check for doneness in the center before serving.
- Egg white option: Using 4 egg whites instead of 2 whole eggs significantly reduces the calories and fat while keeping the protein high — a great option for bariatric patients with smaller portions.
- Non-stick skillet is key: Use a good non-stick pan so the frittata releases cleanly and slides out onto the plate without sticking.