Fritatta For Fitness Gains

Last week I was introduced to the magic of  a dish known as fritatta.  WB Fitness and La’darell Luthor both told me how great it was so I decided to give it a whirl for my meal prep this week.  I decided to add my own J. Nyx zing to this classic egg dish and it turned out so damn good I had to share the recipe and macros I’m getting with this delicious and easy to make food.

How I never heard of this food is beyond me.   I must have just never taken the time to look into it.  Fritatta is a baked egg dish that is similar to quiche but forgoes the crust.  I loved this as a nice carb free option and I loved to switch it up from my typical ground turkey recipe, even though I kind of combined the two anyway.


15 Large Eggs

3lbs 92% Lean Ground Turkey

1/2 cup Milk

1/2 cup shredded cheddar cheese

Spices/sauces (I used my signature chipolte pepper sauce and sriracha)

Olive or avocado oil/butter (preference)

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In a pan or cast iron skillet, cook up the turkey.  Add in spices, then drain any fat that pools.   Set aside.

Crack 15 eggs into a large bowl and whip together, breaking the yolks as you would for scrambled eggs. Add in the milk, spices, and meat.

In a baking dish or cast iron skillet, use your butter or oil and coat the fuck out of the dish/skillet.  Eggs stick like crazy, so make sure its coated well.

Preheat the oven to 350.  Then place the dish into the oven.  Set a timer for about 35 minutes.

Everything ready to go, just placed in the oven

It will look like liquid for most of the process, then will start to brown on the top.  Its ready when you can insert a knife and it comes out clean.

Cut the egg pie into 5 equal pieces, and store in the fridge.  Its good hot or cold, and should keep for about a week.

Bonus: To add more zing to this, combine avocado oil mayo, chipolte peppers, and sriracha in a blender and drizzle on top.  This sauce is king.

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This is a dense, keto friendly meal that I’ve been replacing lunch with.  I have a protein shake made with coffee for breakfast, then this for lunch.

Protein 94

Fat: 15.28


Calories: 830

Don’t let that calorie number scare you.  Remember I burn about 600-1000 calories in the morning to begin with. Plus the added bonus of burning calories after such an intense workout.  Also, the ratio of protein/fats to carbs is quite low, and as anyone who lifts knows, getting your calories in without eating carbs, sugar, bullshit is tough enough.   You can skip the cheese and turkey if you want, but it lowers the protein macros for it.


With the chipolte pepper sauce


I actually really like this dish and plan on making it again.  Next time I’ll throw some onions or spinach as well.  Let me know if you guys end of making this an if you like it.


-J. Nyx



Author: Jnyx

Fitness addict, DIY guru, tech nerd, member of Memesters Local 419.