Frittatas are a delicious Italian egg dish that can make for a satisfying meal any time of day. But when looking at recipes or nutrition information, it can be confusing to know just how much frittata equals one serving.
What is a Frittata?
A frittata is similar to an open-faced omelet or crustless quiche. It consists of eggs mixed with cheese, vegetables, meat and/or other ingredients, which are then baked in a skillet or baking dish.
Unlike an omelet which is cooked on the stovetop and folded over, a frittata is started on the stovetop and finished baking in the oven. This allows the eggs to set fully and makes slicing and serving the frittata much easier.
Frittatas have a firmer, fluffier texture than omelets. They can contain almost any combination of fillings, making them a very versatile dish. Common add-ins include:
- Cheese – cheddar, feta, Parmesan, goat cheese, etc.
- Vegetables – mushrooms, onions, peppers, spinach, broccoli, tomatoes, etc.
- Meats – bacon, sausage, ham, prosciutto, chicken, shrimp, etc.
- Herbs – basil, parsley, oregano, chives, etc.
The basic process for making a frittata is:
- Cook any raw proteins and vegetables to soften.
- Whisk eggs together with cheese, herbs and seasonings.
- Combine eggs with cooked fillings.
- Pour into a greased skillet or baking dish.
- Cook on the stovetop for a few minutes until the eggs start to set.
- Finish cooking in the oven at 350°F until eggs are completely set, about 15-20 minutes.
- Allow to cool slightly, then slice and serve.
How Big is One Serving of Frittata?
When looking at frittata recipes, they often list anywhere from 4-8 servings per frittata. But how big is one serving actually? Here is a breakdown:
- 1/4 of a 9-inch frittata = 1 serving
- 1/6 of a 10-inch frittata = 1 serving
- 1/8 of a 12-inch frittata = 1 serving
Based on these serving sizes, one serving of frittata is generally around:
- 3-4 ounces of frittata (about 1/2 cup)
- 200-250 calories
- 12-15g protein
- 15-18g fat
- 2-5g carbohydrates
Of course, the nutrition info can vary slightly depending on what specific ingredients are used. But the serving sizes stay fairly consistent.
Typical Serving Sizes for Different Frittata Pan Sizes
| Pan Size | Total Frittata Servings | Serving Size |
|---|---|---|
| 9-inch | 4 | 1/4 frittata |
| 10-inch | 6 | 1/6 frittata |
| 12-inch | 8 | 1/8 frittata |
Tips for Serving Frittata
Here are some tips for getting clean slices and servings when making frittata:
- Use a non-stick pan for easy removal.
- Allow the frittata to rest for 5-10 minutes before slicing.
- Run a knife around the edges to loosen pieces before slicing.
- Use a gentle sawing motion with a knife or spatula when cutting.
- Cut slices while the frittata is still warm for neater results.
- Let slices finish cooling on individual plates.
- Consider slicing along the diameter and width rather than into wedges.
- Serve family-style and allow people to take desired portion sizes.
Serving Ideas for Frittata
Frittatas make a quick, protein-packed meal any time of day. Here are some serving ideas:
- Breakfast: Pair with toast, fruit, roasted potatoes or a fresh salad.
- Lunch: Serve slices alone or in sandwiches. Or alongside soup or salad.
- Dinner: Make it a lighter meal with a side salad or veggies.
- Appetizer: Cut into smaller pieces to pass around at parties.
- Side Dish: Serve a wedge alongside grilled meats or fish.
Leftover frittata also reheats very well. Individual slices can go straight from fridge to microwave or toaster oven.
Nutrition Information Per Serving
The nutrition content of frittata can vary based on the specific ingredients used. But here are some general nutrition facts for a one-serving, 3.5 ounce portion of frittata:
| Nutrient | Amount |
|---|---|
| Calories | 223 |
| Total Fat | 16g |
| Saturated Fat | 5g |
| Cholesterol | 264mg |
| Sodium | 323mg |
| Total Carbohydrates | 4g |
| Dietary Fiber | 0g |
| Total Sugars | 2g |
| Protein | 14g |
% Daily Values are based on a 2000 calorie diet.
Nutrition Advantages of Frittata
Some nutrition benefits that frittata offers:
- High in protein from eggs, cheese, and meats.
- Source of healthy fats like monounsaturated and polyunsaturated fats.
- Contains vitamins and minerals like Vitamin A, Vitamin C, selenium and phosphorus.
- Vegetable add-ins boost fiber, vitamins, minerals and antioxidants.
- Lower in carbohydrates making it a good choice for low-carb diets.
- Satisfying portion with around 200-250 calories per serving.
Comparing Frittata to Other Egg Dishes
How does frittata nutrition compare to other popular egg dishes?
Frittata vs. Omelet
Omelets and frittatas can have very similar nutrition profiles. However, frittatas usually have a bit more fat and calories since they often use more oil when cooking in the skillet and call for higher-fat mix-in ingredients like cheese and meats.
A 3.5 ounce omelet typically provides around 110 calories, 8g fat, 13g protein and minimal carbs, compared to 223 calories, 16g fat and 14g protein in the average frittata serving.
Frittata vs. Quiche
Quiche is higher in calories and carbs than frittata since it uses more eggs, cream or milk, and a pie crust made with flour or pastry dough. An individual slice of quiche has around 300 calories, 20g fat, 12g protein and up to 25g carbs.
Frittata vs. Egg Casserole
Egg casseroles made with bread cubes or hash browns tend to be higher carb than frittata. A serving may have 300-350 calories, 15g fat, 20g protein and 15-25g net carbs depending on the recipe.
Low-Carb Frittata Options
There are lots of ways to lower the carbs in frittata:
- Use non-starchy veggies like spinach, mushrooms, peppers, etc.
- Skip higher-carb additions like potatoes, corn or beans.
- Substitute cauliflower rice or riced broccoli for regular rice.
- Choose a lettuce wrap or cloud bread over regular bread products.
- Top with avocado instead of higher-carb garnishes.
Some delicious low-carb frittata combos include:
- Spinach, feta and mushroom frittata
- Bacon, broccoli and cheddar frittata
- Chicken sausage and roasted veggie frittata
- Jalapeno popper frittata with bacon and pepper jack
High-Protein Frittata Recipes
To ramp up the protein even more, here are some tasty high-protein frittata options:
Chorizo and Manchego Frittata
This spicy sausage and cheese combo packs around 20g protein per serving.
Tuna Melt Frittata
Filled with canned tuna and melty cheddar cheese, this frittata has about 22g protein.
Greek Yogurt Frittata
Stirring protein-packed Greek yogurt into the eggs boosts this frittata to over 25g protein per serving.
Cottage Cheese Frittata
The addition of 1/2 cup cottage cheese gives this frittata around 18g protein.
Tips for Making Frittata
Follow these tips for frittata success:
- Use a non-stick, oven-safe skillet to cook and bake.
- Let veggies and meats cook through before adding eggs.
- Mix eggs thoroughly so they cook evenly.
- Let the bottom set on the stovetop before baking.
- Bake at 350°F until the center is just set, not overcooked.
- Rest the frittata before slicing for clean cuts.
- Store leftovers in the fridge for 3-4 days.
Frequently Asked Questions
Can I make frittata in advance?
Yes, you can make frittata up to 3-4 days ahead. Allow it to cool completely then cover and refrigerate. Reheat individual slices in the microwave or oven as needed.
What can I use instead of an oven to bake frittata?
If you don’t have an oven, you can finish cooking the frittata on the stovetop over low heat with a lid on to help the top set. Or cook in a skillet then transfer to a toaster oven or air fryer to finish baking.
Is frittata good for meal prep?
Definitely! Frittata slices store and reheat very well. Make a big frittata on Sunday then portion it out for quick breakfasts, lunches or dinners all week long.
Can you freeze frittata?
Cooked frittata can be frozen for up to 3 months. Let it cool completely before wrapping slices individually. Reheat from frozen in the microwave or conventional oven.
Conclusion
Frittatas make a wonderfully versatile egg dish that works for any meal of the day. While recipes vary, a standard one-serving portion is around 1/4 to 1/8 of the total frittata, or 3-4 ounces cooked.
Frittatas are nutrient-dense, providing protein, healthy fats and vitamins in each serving. They can be modified in endless ways to suit any dietary needs or taste preferences. Leftover frittata also makes excellent grab-and-go meals for busy weeks.