This quick and easy skillet frittata is an excellent breakfast choice because it’s packed with high-quality protein from eggs, which helps keep you full and supports muscle repair and brain function. Plus, this simple one pan skillet frittata can be made ahead of time, making mornings stress-free while providing long-lasting energy and stable blood sugar levels.
In the past, I’ve mixed my frittatas in a large bowl and tossed into a baking pan. While that is not at all overwhelming, this skillet version is even simpler. For this recipe, I used breakfast sausage with green onions and fresh tomatoes and parsley. Although, I love frittatas because they are a perfect way to use your creativity as well as the sad looking vegetables at the bottom of your fridge.
. A frittata is also incredibly versatile, allowing you to add nutrient-dense ingredients like leafy greens, bell peppers, and cheese for extra vitamins, minerals, and healthy fats. Use up any cheeses, meats or vegetables you have lying around. This also makes a great dinner choice when you’re low on groceries and time.
Related: Can your favorite breakfast give you anxiety?
Nutrient Highlights in Cast Iron Skillet Frittata
- Eggs – A powerhouse of choline and B vitamins, both crucial for brain function, memory, and neurotransmitter support.
- Breakfast meat (bacon, sausage, or ham) – Provides protein and fat which stabilize blood sugar and reduce mood crashes. Choose pasture-raised or nitrate-free options for less inflammatory load.
- Milk (dairy or fortified non-dairy) – Offers calcium and vitamin D, both tied to nervous system regulation and mood balance.
- Cheddar cheese – Adds zinc and vitamin B12, essential for managing anxiety and supporting serotonin production.
- Green onions & vegetables – Full of antioxidants, fiber, and minerals that reduce oxidative stress on the brain and support gut-brain balance.
We also know that choosing a savory first meal of the day impacts sugar cravings and energy balance throughout the day following. This means, by making one single choice- you’re shaping your entire day and making life easier for 2PM you.
How to make Cast Iron Skillet Frittata
Ingredients
- ½ lb breakfast meat (bacon, sausage, or ham)
- 10 eggs
- 1 cup milk of choice
- ½ tsp salt
- ¼ tsp ground black pepper
- ¼ cup green onions, chopped
- 1 cup chopped vegetables (e.g. bell pepper, spinach, mushrooms)
- 1 cup shredded cheddar cheese (any cheese will work)
Instructions
- Preheat oven to 350°F.
- Cook the breakfast meat in a 10-inch skillet until browned and cooked through.
- While the meat cooks and the oven preheats, beat eggs, milk, salt, and pepper in a large bowl.
- Chop the green onions and vegetables, then mix them into the egg mixture.
- Shred the cheese.
- Pour the egg mixture over the cooked meat in the skillet. Sprinkle the cheese evenly over the top.
- Bake uncovered for 25–30 minutes, or until a knife inserted in the center comes out clean.
Pro Tip*
To save time in the morning:
Assemble the bake the night before (through step 6), cover, and refrigerate. Pop it in the oven the next morning for a warm, nutrient-packed start to your day.
How to make a frittata without a cast iron skillet:
Plenty of home cooking skillets are oven safe. Generally stainless steel or ceramic are good to go into the oven. Non stick pans may have a temperature limit, and also watch out for any wooden or nylon handles. If you’re unsure if your skillet is oven safe, you can mix this all in a bowl and pour into a prepared baking dish. This is how I used to always make mine.
How to know if my skillet is oven safe:
The easiest way to find out is by checking the manufacturer’s label on the bottom of the pan or its packaging. You can also check the brand’s website for more info. Generally, stainless steel, ceramic, and oven-safe glass (like Pyrex) are good to go in the oven. Be cautious with nonstick pans—some are oven safe up to 350–400°F, but higher heat can damage the coating or release fumes. Look at the handles- metal handles are usually o, but watch out for plastic, wood, and rubber components that typically aren’t oven safe unless labeled otherwise.
How to make frittata with potatoes:
For this, thinly shredded or pre cooked small cubes would be best. You can find something like this in the frozen section of the grocery store. You can choose to have it as your “crust”. For instance, after meat is cooked through, remove it from the pan, and mix into egg mixture. Replace the meat with a layer of shredded potatoes and let sizzle until browning. Add egg mixture on top and continue with the recipe.
Cast Iron Skillet Frittata
Ingredients
- 1/2 lb breakfast meat bacon, sausage or ham
- 10 eggs
- 1 cup milk of choice
- 1/2 tsp salt
- 1/4 tsp ground black pepper
- 1/4 cup green onions
- 1 cup chopped vegetables
- 1 cup cheddar cheese any will work
Instructions
- Preheat oven to 350*
- Prepare/cook breakfast meat in large 10 in skillet (until cooked through)
- While meat is cooking, and oven pre heating, prepare vegetables or other add ins
- Beat eggs, milk, salt + pepper in a bowl.
- Chop vegetables and onions and mix into egg mixture
- Shred cheese
- Pour egg mixture over breakfast meat and spread cheese evenly over the top
- Bake until knife inserted comes out clean- 25-30 min.
- Note: To prep at night, once the layers are complete, place covered in fridge to bake in the morning
Notes
- If using bacon, cut into lardons before cooking.
- To add potatoes- after meat is cooked through, remove it from the pan, and mix into egg mixture. Replace the meat with a layer of shredded potatoes and let sizzle until browning. Add egg mixture on top and continue with the recipe.
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