High Protein Breakfast Pizza Frittata (Low Carb)

Makes: 4 Servings
Per Serving: 23g Protein | 219 Cal

Jump to Recipe

If you’re getting a little bored of your usual high-protein breakfasts, this one’s a fun switch-up. It’s basically everything you love about pizza, just in frittata form. You still get something filling and protein-packed, but with way more flavor.

I make this when I want something quick that still feels like a real meal. It uses simple ingredients, comes together in one pan, and doesn’t take much effort. It’s perfect if you’re trying to eat a little healthier, prep ahead, or just want a breakfast that actually keeps you full for more than an hour.

Why You’ll Love This Pizza Frittata Recipe

• Protein-packed: High in protein to help support energy levels throughout the day.

• Carb-conscious: Lower in carbs while still feeling satisfying and flavorful.

• Uses simple ingredients: Made with simple ingredients you likely already have on hand.

• A creative new twist: A great way to switch up your usual low-carb breakfast options.

• Great for meal prepping: Easy to prep ahead and enjoy throughout the week.

What Is a Breakfast Pizza Frittata?

A breakfast pizza frittata is pretty much exactly what it sounds like, and that’s what makes it so good. You get the structure of a classic frittata, but with all those pizza flavors layered in. Instead of a crust, it starts with eggs, then you add sauce, cheese, and whatever toppings you’re in the mood for.

It ends up feeling a little indulgent, but it’s still packed with protein and fits easily into a balanced routine. It’s also one of those recipes that feels a little different without asking much from you in the kitchen, which is always a win in my book.

Why This Is a Great High-Protein Breakfast

Starting your day with more protein really does make a difference. It helps keep your energy steady and actually keeps you full, instead of reaching for a snack an hour later.

This one checks all the boxes. Between the whole eggs, egg whites, and cheese, you’re getting a solid amount of protein in every slice. It’s a great option if you’re focusing on higher protein meals or just want a breakfast that holds you over and feels satisfying.

And compared to some other low carb breakfast options like avocado toast or a breakfast sandwich, this keeps things lower in carbs without sacrificing flavor, which is kind of the best of both worlds.

How This Recipe Fits Into a Balanced, Low-Carb Diet

This recipe fits in really easily if you’re keeping things lower carb or just trying to eat a bit more balanced. Instead of a traditional pizza crust, the base is made with eggs, which keeps the carbs down without making it feel like you’re missing out.

You still get all the good stuff like pizza sauce and veggies, so it doesn’t feel restrictive or overly “healthy.” It’s one of those meals that makes sticking to your routine feel a lot more doable, especially if you want low-carb options that are actually enjoyable.

Can You Meal Prep This?

Yes, this is a great option for meal prep. You can make it ahead of time, slice it into portions, and store it for easy breakfasts throughout the week. It reheats well and is a great way to save time during busy mornings. For best results, store slices in an airtight container and reheat gently to maintain a soft, tender texture. This is especially helpful if you do not have much time to cook your first meal of the day but still want a high-protein, balanced option.

Key Ingredients and Why They Work

• Eggs and egg whites: Provide structure and a high amount of protein while keeping the texture light

• Mozzarella cheese: Melts smoothly and adds richness without overpowering the dish

• Pizza sauce: Brings that classic pizza flavor without needing a crust

• Bell peppers and onion: Add natural sweetness and texture

• Pepperoni: Adds a savory, slightly crispy topping that completes the pizza feel

Ingredients

• 1 onion, diced

• 1 tablespoon minced garlic

• 1/2 bell pepper, diced

• Handful of fresh spinach

• 5 eggs

• 1 cup egg whites

• 1/2 teaspoon oregano

• 1/2 teaspoon basil

• 1 cup pizza sauce or marinara

• 1 cup shredded mozzarella cheese

• 10-12 pepperoni slices

Instructions

1. Preheat the oven: Preheat oven to 425°F.

2. Cook the aromatics: Heat an oven-safe pan with a small amount of oil over medium heat. Add the chopped onion and minced garlic, and cook until softened.

3. Sauté the bell pepper: Add the chopped bell pepper and cook for a few minutes until slightly tender.

4. Wilt the spinach: Add the spinach and cook until just wilted.

5. Make the egg mixture: In a bowl, combine the eggs, egg whites, oregano, basil, and pizza sauce. Beat until smooth.

6. Add the egg mixture to the pan: Pour the egg mixture into the pan with the vegetables.

7. Sprinkle on cheese and add pepperoni: Top evenly with shredded mozzarella and pepperoni.

8. Bake the frittata: Transfer the pan to the oven and bake for 5 to 10 minutes, or until the eggs are fully set.

9. Slice and serve: Remove from the oven, slice like pizza, and serve. Enjoy!

Nutrition Information - Per Serving (Makes 4 Servings)

• Calories: 219

• Protein: 23g

• Carbs: 5g

• Fat: 12g

Pro Tips for Best Results

• Cook the vegetables first to remove excess moisture and prevent a watery frittata.

• Do not overbake, as this can dry out the eggs.

• Use medium heat when cooking vegetables to avoid burning the garlic.

• Let the frittata rest for a few minutes before slicing so it holds its shape.

• Slice evenly to keep portions consistent, especially for meal prep.

How to Serve This Dish

• Serve on its own as a complete high-protein breakfast.

• Pair with a simple side of fruit for a more balanced meal.

• Add a side of greens for a light, savory breakfast plate.

• Enjoy as part of your weekly meal prep for an easy breakfast or lunch.

Storage and Reheating

Store leftovers in an airtight container in the refrigerator for up to 4 days. Allow the frittata to cool completely before storing to help maintain the best texture.

Reheating

• Microwave: Heat in short intervals until warmed through.

• Skillet: Reheat over medium-low heat for better texture and to prevent overcooking.

Tips

• Avoid overheating, as eggs can become rubbery when reheated for too long.

• For best results, reheat gently to maintain a soft, tender texture.

Variations to Try

• Add more vegetables: Mushrooms, zucchini, or spinach for extra volume

• Change the protein: Swap pepperoni for turkey bacon or sausage

• Make it spicier: Add red pepper flakes or a spicy tomato sauce

• Cheese swap: Try feta cheese or a blend for a different flavor

FAQs

• Can I make this dairy-free?

  Yes, you can make this dairy-free by removing the mozzarella cheese or swapping in something else. Keep in mind that the cheese helps with texture and structure, so the frittata may be slightly less creamy and firm without it. You can also use a dairy-free cheese alternative if preferred.

• Can I use different vegetables?

  Absolutely. This is a great way to use whatever vegetables you have on hand. Bell peppers, mushrooms, zucchini, spinach, or even broccoli all work well. Just make sure to cook the vegetables first to remove excess moisture and prevent the frittata from becoming watery.

• How do I know when it is done?

  The frittata is done when the eggs are fully set in the center and no longer runny. The edges should be slightly firm, and the top should look set. You can gently shake the pan or insert a knife in the center to check for doneness.

• Can I freeze this?

  Yes, you can freeze individual slices for later. Allow the frittata to cool completely, then store in an airtight container or freezer-safe bag. Reheat in the oven or microwave when ready to eat. For best texture and flavor, it is recommended to enjoy it fresh or within a few days.

• Is this good for weight loss?

  This recipe can fit into a weight loss plan, as it is high in protein and relatively low in carbs. The combination of protein and fats can help support fullness and steady energy levels, making it a satisfying option for a balanced, healthy breakfast.

This high protein breakfast pizza frittata is a simple, flavorful way to switch up your morning routine. It is easy to make, packed with protein, and works well for both busy mornings and meal prep, especially if you are looking for satisfying low-carb breakfasts. The best part is that it delivers all the flavors of pizza in a lighter, more balanced way, making it a great option you can come back to any day of the week.

If you try this recipe, leave a comment and rating below. If you share it, tag me so I can see your version.

Print

With ImageWithout Image

Pizza Frittata

Yield: 4

Author: Ashley aka The Protein Snack Queen

This high protein low carb breakfast pizza frittata is an easy breakfast made with eggs, cheese, and veggies. Perfect for meal prep and busy mornings.

Ingredients

• 1 onion, diced
• 1 tablespoon minced garlic
• 1/2 bell pepper, diced
• Handful of fresh spinach
• 5 eggs
• 1 cup egg whites
• 1/2 teaspoon oregano
• 1/2 teaspoon basil
• 1 cup pizza sauce or marinara
• 1 cup shredded mozzarella cheese
• 10-12 pepperoni slices

Instructions

1. Preheat the oven: Preheat oven to 425°F.
2. Cook the aromatics: Heat an oven-safe pan with a small amount of oil over medium heat. Add the chopped onion and minced garlic, and cook until softened.
3. Sauté the bell pepper: Add the chopped bell pepper and cook for a few minutes until slightly tender.
4. Wilt the spinach: Add the spinach and cook until just wilted.
5. Make the egg mixture: In a bowl, combine the eggs, egg whites, oregano, basil, and pizza sauce. Beat until smooth.
6. Add the egg mixture to the pan: Pour the egg mixture into the pan with the vegetables.
7. Sprinkle on cheese and add pepperoni: Top evenly with shredded mozzarella and pepperoni.
8. Bake the frittata: Transfer the pan to the oven and bake for 5 to 10 minutes, or until the eggs are fully set.
9. Slice and serve: Remove from the oven, slice like pizza, and serve. Enjoy!

Nutrition Facts

Calories

219

Fat

12 g

Carbs

5 g

Protein

23 g