Quick and Easy Stovetop Frittata for One


Breakfast is my favorite meal of the day, so when I recently decided to switch out my usual breakfast cereal in favor of a lower-carb option, I knew I needed something tasty and speedy to make instead.

This single-serving frittata is now one of my new favorites: quick and easy to prepare, and a protein- and fiber-rich alternative to higher-carb options like bagels or pancakes.

While frittatas generally incorporate dairy or heavy cream to make them richer and creamier, I like to keep mine simple and speedy: an egg, some veggies, a sprinkling of cheese, with the perfect combination of seasonings. In about 15 minutes or so (even fewer if you prep the vegetables, cheese, and seasoning mix the night before), you’ve got a filling dish to start your day.


1 tsp. canola oil
3/4 cup chopped baby spinach or kale (remove spine from kale before chopping)
2 to 3 grape tomatoes, quartered
1 medium cremini mushroom, sliced
1 large egg
Seasoning mix (1 pinch each red pepper flakes, garlic salt, black pepper, and smoked paprika)
1/4 oz. white cheddar cheese, finely shredded (optional)

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  • Heat oil in a small nonstick frying pan over medium to medium-high heat.
  • While the oil heats, beat the seasoning mix into the egg and set aside.
  • Add spinach or kale, tomatoes, and cremini mushrooms to small frying pan and lightly sautée for 1-2 minutes (if using kale, sautée alone briefly before adding tomatoes and mushroom).
  • After spinach/kale has wilted slightly, pour the beaten egg with seasoning mix over sautéed vegetables.
  • Cover the pan for about two minutes to allow the egg to cook partially.
  • Sprinkle shredded cheese over the egg mixture (if desired) and re-cover until the egg has cooked through and the cheese has melted.
  • Serve and enjoy.

How do I like mine? Served with a side of fresh fruit and an English breakfast tea during the week or with a whole-grain English muffin and coffee on the weekends.


I’d also like to try some fresh variations on this soon: onions, asparagus, and eggplant with feta cheese instead sounds divine, doesn’t it?

I’m curious: What are some of your favorite quick lower-carb breakfasts for weekday mornings?

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