Protein-Packed Frittata and Quiche Recipes

Outdoor brunch season is upon us and it’s about time. Once the weather gets warmer, people are much more likely to pull themselves out of bed, into the sun in time for brunch, and it’s even better (and cheaper) when it’s homemade. Boozy beverages, carby cakes, and eggs galore generally make up a successful brunch spread, and today we’re focusing on the eggs. Egg Benedict isn’t the only egg dish you can serve at brunch — you can also make a number of other recipes that better serve crowds and are easier to prepare ahead of time. Check out these 6 quiche and frittata recipes and see what we mean. Instead of making yourself a short-order cook and letting everyone choose how they like their eggs, make one big frittata or quiche and cut everyone a slice.

1. Bacon Cheese Quiche

Bacon quiche

Bacon cheese quiche | iStock.com

If you’re not sure whether to serve a quiche at your next morning get-together, this recipe from Martha Stewart will convince you. Is there anything more mouth watering than a bacon cheese quiche? It has two of our favorite ingredients, and they’re packed between a crispy, buttery crust. Have pie for breakfast the savory way and also get a punch of protein while you’re at it. The prep work for this quiche only calls for 30 minutes and the end product will appeal to everyone.

Ingredients:

  • All-purpose flour, for rolling
  • 1 homemade or store-bought single-crust pie dough
  • 1 tablespoon unsalted butter
  • 2 cups medium diced yellow onion (from 1 large onion)
  • Coarse salt and ground pepper
  • 6 large eggs
  • ¾ cup heavy cream
  • ¾ pound bacon, cooked and crumbled
  • 1 cup shredded Gruyere cheese (4 ounces)

 

See recipe directions at Martha Stewart.

2. Asparagus, Spinach, and Feta Quiche

Spinach and Salmon Quiche, frittata

Asparagus, feta, and spinach quiche | iStock.com

Next up: an asparagus, spinach, and feta quiche from Two Peas and their Pod. This dish is perfect if you have both meat eaters and abstainers coming over for brunch, as the breakfast is vegetarian friendly but what it lacks in meat, it makes up for in cheese and veggies..

Ingredients:

  • ½ tablespoon olive oil
  • 8 asparagus spears, ends removed and cut into 1-inch pieces
  • 4 cups fresh baby spinach
  • 5 large eggs
  • 1 cup milk
  • ¾ cup crumbled feta cheese
  • ¼ cup shredded mozzarella cheese
  • Salt and pepper, to taste
  • 4 green onions, chopped
  • 1 (9-inch) pie crust

 

See recipe directions at Two Peas and Their Pod.

3. Italian Sausage Quiche

quiche

Quiche | iStock.com/PeteerS

Another example of a meat-heavy breakfast dish is this Italian sausage quiche from Taste of Home. The mild sausage in this quiche pairs with onions, peppers, cheddar cheese, eggs, and cream to form a custard that will bake beautifully on top of a pie crust. As long as you properly season this creamy and dreamy breakfast dish, it will taste robust and flavorful. Even better, whether you serve it on its own or alongside a carb, it’s sure to properly satiate your guests.

Ingredients:

  • Pastry for single-crust pie (9 inches)
  • 1 pound bulk sausage links
  • ¼ cup chopped onion
  • ¼ cup chopped green pepper
  • 4 teaspoons chopped seeded jalapeno pepper
  • 1 cup (4 ounces) shredded sharp cheddar cheese
  • 3 eggs
  • 1 cup heavy whipping cream
  • 1 teaspoon minced fresh parsley
  • 1 teaspoon minced fresh basil
  • ¼ teaspoon pepper
  • 1/8 teaspoon salt
  • Dash garlic powder
  • Dash cayenne pepper

See recipe directions at Taste of Home.

4. Feta and Cauliflower Frittata

white plate with a slice of spinach and spaghetti frittata

Frittata | iStock.com

Moving on to frittatas, we come to this feta and cauliflower frittata featured on Food Network. The difference between a quiche and a frittata all comes down to the custard and the crust. Quiches have a custard that is usually made from eggs and heavy cream, and its ingredients are baked in a pie crust. Frittatas, on the other hand, have no crust and usually no milk or cream. They’re also first cooked on the stovetop, and then baked in the oven.

Ingredients:

  • 10 large eggs
  • ¼ cup milk
  • Pinch of cayenne pepper
  • Kosher salt and freshly ground pepper
  • 4 ounces feta cheese, crumbled
  • 2 tablespoons chopped fresh dill, plus more for garnish
  • 3 tablespoons extra-virgin olive oil
  • ½ head cauliflower, thinly sliced
  • 6 cups mixed salad greens
  • 1 teaspoon white wine vinegar

 

See recipe directions at The Food Network.

5. Tofu Frittata with Spinach and Vegetables

frittata with spinach

Frittata with spinach | iStock.com

A vegan frittata seems like an oxymoron, but you can make your vegan friends’ dreams come true with a little tofu. Follow this formula from Oh My Veggies for direction. It yields a veggie-packed tofu frittata that will serve 4 to 6 and may even appeal to picky eaters. The baked tofu replaces the eggs in the dish, and when it is paired with summer vegetables, spices, and herbs, your guests might not even notice the difference in the breakfast they’re eating.

Ingredients:

  • 1 (14-ounce) package extra firm tofu, drained
  • 2 tablespoons soy sauce
  • 2 tablespoons nutritional yeast flakes
  • 1 tablespoon cornstarch
  • ½ teaspoon ground turmeric (optional, for color)
  • 1 tablespoon olive oil
  • 1 medium red potato (about 8 ounces), finely diced
  • 1 onion, finely diced
  • 2 garlic cloves, minced
  • 2 scallions, chopped
  • 1 small red bell pepper, finely diced
  • 2 cups lightly packed baby spinach, sliced into thin strips (about 2 ounces)
  • ¼ teaspoon black pepper

 

See recipe directions at Oh My Veggies.

6. Potato, Sausage, and Kale Frittata

frittata

Frittata with eggs and cheese | iStock.com

For the last recipe on our list, we go back to the meat and serve up some delicious breakfast comfort food in the form of a potato, sausage, and kale frittata. This dish from Food & Wine has cheese, meat, and potatoes, but at least you also get a pop of green from the kale. The carbs and protein combo of the frittata will satisfy you and not leave room in your stomach for much more, but at least you are filling yourself up the healthy way, and you can always make room for one more mimosa.

Ingredients:

  • 10 large eggs
  • ¼ cup freshly grated Parmesan cheese
  • Salt and freshly ground pepper
  • 3 tablespoons plus 1 teaspoon extra-virgin olive oil
  • 3 sweet Italian fennel sausages, meat removed from the casings
  • 1 small onion, finely chopped
  • 1 pound Yukon Gold potatoes, peeled and cut into ½-inch pieces
  • 3 large kale leaves, stems and inner ribs discarded, leaves coarsely chopped

 

See recipe directions at Food & Wine.

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