Healthy & Protein-Packed Smoked Salmon Frittata
This smoked salmon and vegetable frittata is a nutritious and delicious breakfast or brunch recipe. Ready to eat in 45 minutes, you can prepare this protein-packed frittata ahead of time for your next brunch at home!
Every healthy brunch spread needs a frittata! They are one of my favorite egg dishes for brunch, including shakshuka. As a Registered Dietitian, I love that you can pack a ton of nutritious ingredients into frittatas – like smoked salmon and vegetables! This one is paired with creamy, tangy goat cheese, which totally has lox and cream cheese vibes.
This smoked salmon and vegetable frittata is super flavorful and packed with protein, thanks to nutritious whole eggs, smoked salmon, Greek yogurt, and goat cheese. So if you are wondering what to do with smoked salmon (besides put it on a bagel), you have to try this frittata recipe!
Prefer egg whites? Try my vegetable egg white frittata!
I love to make baked frittatas in the oven instead of on the stovetop. Overall, it takes a bit more time, but it’s completely hands off time while it bakes up. The results? A perfectly tender, fluffy frittata every time!
This smoked salmon frittata is easy to make and serves 4-6. You can easily double the recipe to feed a crowd!
Ingredients in smoked salmon frittata
Here is everything you need to make this recipe:
- Eggs
- Smoked salmon
- Plain Greek yogurt
- Goat cheese
- White onion
- Cherry tomatoes
- Dill
- Olive oil
- Salt and pepper
Kitchen tools needed: You’ll need a whisk, a mixing bowl, and a ceramic or glass baking dish for this recipe.
How to make a baked frittata in the oven
Oven baked frittatas are easy to make, even for beginners!
- Start by cooking the vegetables on the stovetop. This helps the veggies release a lot of water, so they don’t release the water into the frittata while cooking. Set them aside.
- In a mixing bowl, whisk together eggs, plain Greek yogurt, and a pinch of salt and pepper until well combined. Adding Greek yogurt helps make the frittata texture fluffier and creamier!
- To the whisked egg mixture, add the cooked vegetables, pieces of smoked salmon, goat cheese crumbles, and chopped dill. Gently stir to combine.
- Spray a 10.5″ x 7.5″ ceramic baking dish with spray oil. Pour the egg mixture into the prepared dish.
- Bake in the oven for about 30 minutes. You’ll know the frittata is done cooking when the edges begin to brown and peel away from the pan, and the center of the frittata is firm yet bounces back to the touch.
- Let cool for a few minutes to set, then slice into 6 pieces and serve.
What to serve with frittata
Frittata is the perfect dish for a healthy brunch, breakfast, or lunch. I sometimes even have one for dinner! It pairs well with tons of vegetable sides. Try serving it with roasted potatoes, a kale salad, quinoa salad, roasted beets, or crispy Brussels sprouts.
If hosting brunch at home, I love to serve a sweet brunch/breakfast recipe along with a frittata. You can’t go wrong with pancakes, baked oatmeal, or a French toast bake.
Can I prepare frittata in advance?
Absolutely! Frittatas are great for meal prep since they reheat well. You can prepare this frittata in advance and store it covered in the fridge for up to 3 days.
Reheat it in the oven at 300 degrees for about 20 minutes, or until warmed through. You can also reheat individual frittata slices in the microwave for 45 seconds or so.
Smoked salmon nutrition benefits
Smoked salmon is a nutrient dense food to include in your diet. Even just a small amount packs in a lot of nutrition! A one ounce piece of smoked salmon provides:
- 5.2 grams of high quality protein
- 0.92 mcg Vitamin B12 (38 percent of your daily needs)
- 4.85 mcg Vitamin D (24 percent of your daily needs)
- 9.19 mcg selenium (17 percent of your daily needs)
Additionally, smoked salmon is rich in EPA and DHA essential omega-3 fatty acids. These healthy fats are important for brain development and function, heart health, and reducing inflammation.
Note that smoked salmon is usually high in sodium due to how it is processed, so if you are sensitive to salt, enjoy smaller amounts of smoked salmon occasionally.
Eggs nutrition benefits
Eggs are a nutritious food packed with high quality protein. One large egg provides:
- 6 grams of protein
- 10 percent of your daily Vitamin B-12 (cobalamin) needs
- 22 percent of your daily selenium needs
Eggs are also rich in the nutrient choline, an essential nutrient needed to form cell membranes. Choline is also important for memory, muscle control, and mood.
Note that most of the nutrients in eggs are contained within the yolk. While egg yolks do have cholesterol, research shows that eating eggs does not have a negative impact on your cholesterol levels or heart disease risk in most people.
Let me know if you love this recipe by leaving a comment or star rating below, and check out Instagram and Pinterest for more healthy lifestyle inspiration. Thanks for stopping by!
Print
Healthy & Protein-Packed Smoked Salmon Frittata
- Prep Time: 10 minutes
- Cook Time: 30 minutes
- Total Time: 40 minutes
- Yield: serves 4-6 1x
- Category: breakfast
- Method: Oven
- Diet: Gluten Free
Description
This smoked salmon and vegetable frittata is a nutritious and delicious breakfast and brunch recipe. Ready to eat in 45 minutes, you can prepare this protein-packed frittata ahead of time for your next brunch at home!
Ingredients
- 1 tbsp olive oil
- 1 small white onion, diced
- 1 cup cherry tomatoes, halved
- Kosher salt
- Pepper
- 8 large eggs
- 1/2 cup 2% plain Greek yogurt
- 4 oz smoked salmon slices, cut into bite size pieces
- 4 oz goat cheese, crumbled
- 1/4 cup fresh dill, finely chopped
Instructions
- Preheat oven to 350 degrees F. Spray a 10.5″ x 7.5″ ceramic baking dish with spray oil.
- Heat olive oil in a nonstick skillet on the stovetop over medium heat. Add the diced onion and cherry tomatoes to the heated pan. Season with a generous pinch of kosher salt and pepper.
- Cook the onions and tomatoes for 5-8 minutes, stirring occasionally, until the tomatoes are soft and their juices are released. Set the cooked veggies aside.
- Crack the eggs into a medium-large mixing bowl. Whisk them up a little, then add the Greek yogurt and a pinch of kosher salt and pepper. Whisk the mixture until smooth and well combined. It’s ok if there are a few small lumps of Greek yogurt.
- Add the cooked vegetables, smoked salmon pieces, goat cheese, and dill to the egg mixture. Gently stir everything together to combine.
- Pour the egg mixture into the prepared baking dish.
- Place the baking dish in the oven on a middle rack. Bake for 30-35 minutes. Frittata will be finished cooking when the edges are golden brown and the center is lightly firm and bounces back to the touch.
- Let frittata sit for about 5 minutes to settle, then cut into 6 slices and serve.
Notes
Can I prepare frittata in advance?
Absolutely! Frittatas are great for meal prep since they reheat well. You can prepare this frittata in advance and store it covered in the fridge for up to 3 days.
Reheat it in the oven at 300 degrees for about 20 minutes, or until warmed through. You can also reheat individual frittata slices in the microwave for 45 seconds or so.
Keywords: smoked salmon frittata, salmon frittata, brunch frittata recipe
