Here's a Frittata For One recipe that's packed with salmon and tender asparagus. Whether you're running late, forgot to meal prep, or just need a high protein energy fix, this is it.
I love a good frittata when I’m low on time/will and have veggies or ingredients I need to use up in the fridge. So next time you're staring into the fridge trying to decide what to eat, the answer is: a single serving frittata. Let's go!
Love this recipe? Try my full serving Salmon Frittata and this high Protein Smoked Salmon Breakfast. If you're curious about perimenopause, here's my personal story about Eating For Perimenopause.
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Why This Recipe Works
As moms, it can be so difficult to gather enough motivation to cook for only ourselves. It's easy to prioritize our children, especially when you have a teenage daughter with MBL deficiency to cook for, like I do! However, part of learning to navigate perimenopause and balance my own hormones has meant learning to prioritize myself, too.
That's why a single serving frittata is a good way to make sure you're getting in enough protein and balanced overall nutrition with minimal effort.
So if you need a quick breakfast to keep you going, this mini frittata for one is divine and comes together in no time at all.
What Is A Frittata
A frittata is an Italian egg dish that's cooked on both the stove and in the oven. This may seem like extra effort, but it's actually super quick and easy.
It's similar to a quiche, but it's made without a crust and the stovetop part of the cooking process adds that fluffy omelet feel.
You'll start by preparing your fillings. This is the fun part; there are so many good flavor combinations to play with. I've listed 11 different variations below to get you started making your own personal frittata recipe.
Once those are prepared, you'll whisk your eggs with a little milk and it all cooks in the same skillet. Bonus points for fewer dishes, right?
Another thing I love about making a frittata for one is that it's such a great way to deal with ingredients on the brink of going to waste. Whether it's potatoes that are growing eyes, tomatoes beginning to get a little soft, a lonely carrot that's not quite enough for a full meal, you get the idea...
Ingredients
One of the most valuable lessons I've learned in my journey to support my body is to be intentional with the ingredients I use when I prepare meals.
Some key ingredients in this frittata for one recipe are:
- Eggs: I like to eat eggs regularly. Besides the protein content, they are a great source of choline, making them good for both metabolism and memory.
- Asparagus: low calorie, high fiber and antioxidants make asparagus a vegetable I just can't live without.
- Smoked salmon: is packed with selenium, another mineral I like to include which helps maintain thyroid function. I learned more about this while studying through IIN.
- Bocconcini: for calcium to maintain bone strength.
- Fresh herbs: herbs have so much more value than just flavor. I like to include them as often as I can, the more variety, the better!
See recipe card for quantities.
Instructions
Step 1: Gather your ingredients. Preheat your oven and prep your veg. I like to cook the asparagus until it's firm but tender.
Step 2: Next, whisk the eggs with the milk, zest, herbs and spices.
Step 3: Then, place the asparagus back into the skillet, before pouring in the egg mixture gently over the asparagus. Next add in your salmon and bocconcini.
Step 4: Cook on the stove on a medium heat for 2 to 3 minutes, before baking in the oven for a further 6 to 8 minutes.
Allow to set briefly before you serve.
Hint: You could use a shallow ramekin or dish if you don’t have a mini skillet for this single serving frittata.
Substitutions
A few easy substitute options for this frittata for one:
- Asparagus: try using different vegetables instead, like zucchini, grated butternut or leeks. You'll need to cook the leeks to get them soft before using them.
- Dairy free: replace the milk with an extra egg and skip the cheese, or use a dairy free cheese instead.
- Smoked salmon swaps: Use poached or bake salmon. Shrimp make a good alternative as well.
- Make it vegetarian: swap the smoked salmon with nori and sprouts.
Variations
The best part about a frittata for one is that there are so many different flavors to make. Below is a list of a few of my favorite combinations, although the possibilities are truly endless so have fun experimenting:
- Mushrooms and caramelized onions.
- Grated or julienne carrots with toasted cumin, toasted mustard seeds and halloumi.
- Baby potato with thyme and goat’s cheese.
- Spinach and feta cheese. Sometimes the classics are the best after all.
- Thinly sliced zucchini with mint and lemon.
- Tomato (sliced or baby tomatoes) with corn, basil and mozzarella.
- Blue cheese and pear with an arugula side salad.
- Chorizo with red pepper and Monterey Jack.
- Roasted red peppers with za’atar, and a swirl of labneh or yogurt.
- Sautéed shiitake mushrooms with sesame oil mixed in with the eggs and scallions.
- Shredded rotisserie or leftover roast chicken, broccoli and basil pesto.
Remember you can easily scale this recipe up by multiplying the ingredients by the number of servings. Serve it with my Walnut Pesto Recipe on the side.
Equipment
I used a 15cm/6 inch skillet for this frittata for one.
You will also need a bowl to whisk your eggs in as well as a cutting board and knife to prepare your fillings.
Storage
This frittata for one will last 3 to 4 days in the fridge. I like to take it out the pan and pop it into an airtight container.
You can freeze your leftover single serving frittata for up to 2 months.
Top Tip
Don’t overcook this mini frittata, it will turn rubbery. Rather, take it out of the oven while it is still just a little wobbly in the center.
FAQ
Yes, you can use sardines in place of salmon.
No, a frittata doesn't have to include cheese if you prefer not to.
Yes, a frittata can be frozen to keep stored for when you need a quick high protein meal in a pinch.
Related
Looking for other recipes like this? Try these:
Pairing
These are my favorite dishes to serve with [this recipe]:
Frittata For One (+ 11 Variation Ideas)
Equipment
- I used a 6 inch/15 cm skillet
Ingredients
- 3 Large eggs
- 2-3 oz (65-70g) Asparagus, about 4 to 5 spears
- 1 tsp (5 ml) Olive oil or ½ teaspoon (2.5g) butter/ghee
- 1 ½ - 2 oz (40-50g) Smoked salmon
- 2-3 Mini bocconcini, halved (or small mozzarella balls)
- 2 tsp (10ml) Milk
- 2 tsp (5g) Chopped fresh herbs (such as dill, parsley or chives)
- Salt and pepper, to taste
- Zest of ¼ lemon
Instructions
- Preheat and prep: Preheat your oven to 350°F (180°C). Trim the tough ends off the asparagus and cut into 1 to 1½ inch (3 to 4 cm) pieces.
- Cook the asparagus: Heat the olive oil (or butter/ghee) in a small oven-safe skillet (about 6 inches / 15 cm) over medium heat. Add the asparagus and sauté for 2 to 3 minutes, until just tender. Remove from the skillet and set aside.
- Whisk the eggs: In a small bowl, whisk together the eggs, milk, lemon zest, herbs, salt, and pepper until well combined.
- Assemble the frittata: Return the asparagus to the skillet. Pour the egg mixture evenly over the top, then scatter with smoked salmon and bocconcini.
- Cook on the stove: Place the skillet back over medium-low heat and cook for 2 to 3 minutes without stirring, just until the edges start to set.
- Finish in the oven: Transfer the skillet to the oven and bake for 6 to 8 minutes, or until the frittata is just set in the center.
- Serve: Let cool for 1 to 2 minutes before sliding onto a plate. Serve warm or at room temperature.
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