Turkey and Cheese Frittata with Spinach

Why This Works for Intermittent Fasting

This frittata combines lean turkey and eggs for a high-protein, low-carb meal that supports satiety well into your fasting window. Cheese and butter add enough fat to slow digestion and keep hunger at bay, while the spinach delivers magnesium and iron — two minerals that can run low during extended fasting. With virtually zero starch or sugar, it won't spike insulin the way a bread-based breakfast would, making it an ideal way to break a fast cleanly.

Ingredients

• 250g (about 1½ cups) cooked ground turkey (or diced cooked turkey breast)
• 8 large eggs
• 60ml (¼ cup) heavy cream
• 100g (1 cup) shredded cheddar cheese, divided
• 150g (3 large handfuls) fresh baby spinach, roughly chopped
• 1 small onion, finely diced
• 2 garlic cloves, minced
• 2 tablespoons butter or ghee
• Sea salt and black pepper to taste
• ¼ teaspoon smoked paprika (optional)

Instructions

1. Preheat the oven to 190°C (375°F).

2. Cook the aromatics: In a 25cm (10-inch) oven-safe skillet, melt the butter over medium heat. Add the onion and cook for 3–4 minutes until softened. Add the garlic and cook for 30 seconds until fragrant.

3. Add the turkey and spinach: If using raw ground turkey, brown it fully at this stage, breaking it into small pieces (about 5–6 minutes). If using pre-cooked turkey, simply add it to warm through. Stir in the spinach and cook until just wilted, about 2 minutes. Season with salt, pepper, and smoked paprika if using.

4. Whisk the eggs: In a bowl, whisk the eggs with the heavy cream and half the cheese until combined. Season lightly with salt and pepper.

5. Combine and set: Pour the egg mixture evenly over the turkey and spinach in the skillet. Gently shake the pan to distribute, then let it cook undisturbed on the stovetop for 2–3 minutes until the edges just begin to set.

6. Bake: Sprinkle the remaining cheese over the top. Transfer the skillet to the oven and bake for 12–15 minutes, until the frittata is puffed, set in the center, and lightly golden on top.

7. Rest and serve: Let the frittata rest for 5 minutes before slicing into wedges. Serve warm.

Nutrition Per Serving

Fasting Compatibility

This frittata works well as the first meal breaking a 16:8, 18:6, or OMAD fast. Its high protein content supports muscle preservation, and the combination of protein and fat provides steady, lasting satiety without the blood sugar spike of a carb-heavy breakfast — helpful for maintaining a stable eating window before your next fast begins.

Related Recipes

• Baked eggs in ham cups with cheese
• Beef liver and egg scramble with herbs
• Chicken and egg breakfast skillet with peppers

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.