If we’re a little the same, a high-protein breakfast is always on the list — but finding time to make one every day isn’t. This Salmon & Dill Egg White Frittata is my go-to recipe when I want something healthy, protein-packed, and easy to prep.

You can whip this frittata together in just 15 minutes, pop it in the oven, and breakfast is sorted for the week. It’s light, fresh, and full of flavour from the salmon and dill. Enjoy it cold straight from the fridge, or reheat it — I tossed mine in the air fryer for 10 minutes and it came out perfectly golden and crisp.

Here’s how you make my Salmon & Dill Egg White Omelette

Prep all your veg for the frittata.

Grease your oven dish and start assembling the frittata with the veg going in first.

Next is the salmon and a little of the cottage cheese.

Top with the egg whites and the remaining cottage cheese. The cottage cheese will give it a gorgeous crust on top of your frittata, like you would with cheese, just without the calories.

Bake and would you look at this baby! So good!

I prep it into serving size portions (it makes 6) and then add in some of my homemade Sauerkraut I make for $2 a jar. I can teach you how to do that in my Fermenting Course here.

I made this frittata as part of my 1-hour Meal Prep of High-Protein & Low-Calorie Recipes For a Busy Mum. Because truthfully, I am trying to get back on track.

Salmon & Dill Egg White Frittata

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If we’re a little the same, a high-protein breakfast is always on the list — but time isn’t. My take on a frittata using salmon and dill, with egg whites, is such a winner. You can whip one up in 15 minutes, handball it into the oven, and brekkie’s sorted for the week. You can eat it cold, or I whacked mine in the air fryer for 10 minutes and it was perfect.

• Total Time: 1 hour
• Yield: 6 1x

Ingredients

Scale 1x2x3x

1 LARGE HANDFUL BABY SPINACH

1 SMALL SWEET POTATO, FINELY SLICED

5 MUSHROOMS, FINELY DICED

1 PUNNET BABY TOMATOES, HALVED

3 GREEN SHALLOTS, FINELY DICED

1/2 BUNCH DILL, FINELY DICED

1/2 BUNCH PARSEY, FINELY DICED

195G SLAMON JAR OR TIN, WATER/oil DRAINED

1 LEMON JUICED AND ZESTED

1 TSPN S&P

500G EGG WHITES

2 eggs, whisked

250G COTTAGE CHEESE

Instructions

Pop your oven on to 190°C and line or grease a 30 × 20 cm baking dish.

Prep all the veg first — that speeds things up. I used a mandolin for the sweet potato and finely diced the rest of the ingredients.

To assemble the frittata, layer the ingredients in order, giving it a stir every now and then. Start with the veg, then finish with the salmon and herbs.

Pour the egg whites over the top and give it all a stir. Then dot the cottage cheese over the top — this will help it crisp up beautifully.

Pop it in the oven to cook; mine took about 45 minutes. You’re looking for it to be puffy on top and just set to the touch.

 

Let it cool before slicing and serving with greens. Or, my favourite way: box it up into six portions with a few generous spoonfuls of sauerkraut for an easy, quick breakfast.

• Author: Stacey Clare
• Prep Time: 15mins
• Cook Time: 45mins

Nutrition

• Calories: 241
• Protein: 30g