Spring Greens & Protein Frittata

14 hours ago
2 min read

As we move into March and the first signs of spring begin to appear, lighter meals packed with colourful vegetables can help support steady energy and balanced blood sugar. This nourishing frittata is rich in protein, fibre and healthy fats, helping you feel satisfied and energised throughout the day.

⏱ Prep time: 10 minutes

🍳 Cook time: 15 minutes

🍽 Serves: 4

🥚 Ingredients

· 6 large free-range eggs

· 2 tbsp milk or unsweetened almond milk

· 1 tbsp extra virgin olive oil

· 1 small red onion, finely sliced

· 1 courgette, sliced

· 1 cup broccoli florets (lightly steamed)

· Large handful baby spinach

· 50 g feta cheese, crumbled

· 1 tbsp fresh parsley or chives, chopped

· Sea salt and black pepper to taste

Optional additions

· ½ red pepper, diced

· Handful of peas (perfect for spring)

· 1 tbsp pumpkin seeds for added crunch and minerals

👩‍🍳 Method

1. Preheat oven to 180°C (fan 160°C).

2. Whisk together the eggs, milk, salt and pepper in a bowl.

3. Heat olive oil in an oven-proof frying pan and gently sauté the onion for 3–4 minutes until softened.

4. Add the courgette and cook for another 2–3 minutes.

5. Stir in broccoli and spinach and cook until the spinach wilts.

6. Pour the egg mixture over the vegetables and sprinkle with feta and herbs.

7. Cook on the hob for 3–4 minutes until the edges begin to set.

8. Transfer the pan to the oven and bake for 10–12 minutes until the frittata is golden and firm.

🌿 Why this high protein recipe supports balanced blood sugar

This combination of ingredients helps support steady energy levels:

✔ Protein from eggs helps slow the release of glucose into the bloodstream

✔ Fibre-rich vegetables support digestion and reduce blood sugar spikes

✔ Healthy fats from olive oil and feta help you stay fuller for longer

✔ Low glycaemic ingredients help prevent energy dips and cravings

💡 Nutrition Tip

Including protein, fibre and healthy fats at each meal is one of the simplest ways to support balanced blood sugar and avoid the mid-afternoon energy slump.