Omega-3 egg and smoked salmon frittata

Why This Works for Intermittent Fasting

This frittata delivers a powerful combination of complete protein and omega-3 fats from both eggs and smoked salmon, which keeps you satiated for hours after breaking your fast without spiking blood sugar. The high fat-to-carb ratio slows digestion and stabilizes energy, while the leafy greens add magnesium and polyphenols that support the anti-inflammatory benefits fasting is already working toward. It's an easy one-pan meal that reheats well, making it practical for anyone eating within a tight window.

Ingredients

• 8 large eggs
• 100ml (scant ½ cup) full-fat cream
• 150g (5 oz) smoked salmon, roughly torn
• 100g (3½ oz) baby spinach
• 4 spring onions, thinly sliced
• 2 tablespoons fresh dill, chopped, plus extra to serve
• 2 tablespoons butter or ghee
• 60g (½ cup) crumbled feta or goat cheese (optional)
• Sea salt and black pepper, to taste
• Lemon wedges, to serve

Instructions

1. Preheat the oven to 180°C (350°F).
2. In a large bowl, whisk the eggs with the cream, sea salt, and black pepper until well combined.
3. Melt the butter or ghee in a 25cm (10-inch) oven-safe skillet over medium heat. Add the spring onions and cook for 1–2 minutes until softened.
4. Add the spinach and cook for another 1–2 minutes, stirring, until just wilted.
5. Pour the egg mixture into the skillet, tilting to distribute evenly. Reduce heat to low and cook undisturbed for 3–4 minutes, until the edges begin to set.
6. Scatter the smoked salmon, dill, and feta or goat cheese (if using) evenly over the top of the eggs.
7. Transfer the skillet to the oven and bake for 12–15 minutes, until the center is just set and no longer wobbly.
8. Remove from the oven, let rest for 2–3 minutes, then slice into wedges. Garnish with extra dill and serve with lemon wedges.

Nutrition Per Serving

Fasting Compatibility

This frittata's high protein and fat content make it an excellent first meal after a 16:8 or 18:6 fasting window, providing steady energy without a blood sugar spike. It also works well as an OMAD centerpiece when paired with a side salad.

Related Recipes

• Smoked salmon and cream cheese stuffed cucumber boats
• Turkey and vegetable omelette with herbs
• Shakshuka with feta and herbs

This recipe is for informational purposes only and is not medical advice. Always consult a qualified healthcare professional before making dietary changes, especially if you have an existing health condition.