This air fryer frittata is ready in under 30 minutes with 22g of protein per serving. Instead of heavy cream, I blend in cottage cheese to keep it creamy and light. Healthy, high-protein, low-carb, and endlessly customizable.
Air Fryer Frittata At A Glance
- ✅ Recipe Name: Easy Air Fryer Frittata Recipe (High-Protein)
- 🕒 Ready In: ~30 minutes (5 min prep, 25 min cook)
- 👪 Serves: 3
- 🍽 Calories: ~240 per serving
- 💪 Protein: ~22g per serving
- 🥣 Main Ingredients: Eggs, cottage cheese, onion, broccoli, chicken sausage, spinach, shredded cheese or feta
- 📖 Dietary Info: High-protein, low-carb, keto-friendly, gluten-free
- ⭐ Why You'll Love It: Creamy, protein-packed frittata made with cottage cheese instead of heavy cream. Blends in one step, cooks hands-off in the air fryer, and works for breakfast, lunch, or meal prep.
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I make a lot of eggs in my air fryer, from air fryer egg bites to air fryer hard-boiled eggs, so a frittata was the obvious next one to figure out. There's no preheat, the circulating heat sets the eggs evenly, and you get a frittata with no wet middle in under 30 minutes.
This one earned a permanent spot in my meal prep. I make it on Sunday, slice it, and pull a piece for lunch through the week. It reheats well, and the protein actually keeps me full, which is the whole reason I started using cottage cheese instead of heavy cream.
A couple of things I learned along the way: keep it at 325°F and tent the pan with foil for the first 15 minutes so the top doesn't brown before the middle sets, and blend the cottage cheese with the eggs instead of stirring it in, unless you like the soft little curds, which some people do.
If you're building out a full air fryer breakfast, this goes well alongside my air fryer hash browns and air fryer baked oats.
Jump to:
- Air Fryer Frittata At A Glance
- Why You'll Love This Air Fryer Frittata
- Why Cottage Cheese Makes a Better Frittata
- Ingredients You'll Need
- Substitutions and Variations
- How to Make an Air Fryer Frittata (Step-by-Step)
- How Long to Cook a Frittata in the Air Fryer?
- Tips for the Best Air Fryer Frittata
- What to Serve With an Air Fryer Frittata
- How to Store, Freeze, and Reheat
- Air Fryer Frittata FAQs
- More Easy Egg Recipes You'll Love
- 📖 Recipe
- 💬 Comments
Why You'll Love This Air Fryer Frittata
- High in protein: Cottage cheese and eggs give you 22 grams of protein per serving, no heavy cream needed.
- Ready in under 30 minutes: No oven, no preheat. Blend, pour, and air fry.
- Made for meal prep: Slice it, store it, and pull a piece for breakfast or lunch all week. It reheats and freezes well.
- Naturally low-carb: Keto-friendly and gluten-free at just 5 grams of carbs per serving.
- Endlessly customizable: Swap in turkey, sausage, peppers, mushrooms, or whatever veggies you need to use up.
Why Cottage Cheese Makes a Better Frittata
Most frittata recipes use heavy cream or milk for that soft, custardy texture. I use cottage cheese instead. It does the same job with less fat and a lot more protein, taking each serving to 22 grams.
Blended smoothly with the eggs, it melts right in. You won't taste it or see it, and the frittata sets up creamy and tender instead of rubbery. Prefer some texture? Stir it in by hand for soft little curds instead. Both work.
Ingredients You'll Need
You only need eight simple ingredients here, plus salt and pepper. Here's what each one does.
- Eggs: The base of any frittata, fluffy and protein-rich. For a leaner option, use liquid egg whites.
- Cottage Cheese: The secret to a creamy frittata without heavy cream, plus a protein boost. It's the same trick I use in my cottage cheese scrambled eggs.
- Seasonings: Garlic powder, salt, and pepper. Simple, but they balance everything.
- Onion: Adds sharp, savory flavor. Yellow or white work best; red is fine in a pinch.
- Broccoli: An easy way to add veggies you won't taste. No broccoli? Zucchini, bell peppers, or mushrooms all work.
- Chicken Sausage: Brings savory, hearty flavor. Pork sausage, deli turkey, or diced ham work too. Just make sure it's fully cooked before it goes in.
- Spinach: Packed with iron and vitamin C, and it wilts right in.
- Cheese: Shredded cheese or crumbled feta to finish. Dairy-free shredded cheese works if you need it.
Scroll to recipe card for quantities!
Substitutions and Variations
This frittata is easy to make your own. Here are the swaps and combos I reach for most.
- Make it dairy-free: Use a non-dairy or lactose-free cottage cheese, and swap the cheese for your favorite dairy-free shredded cheese.
- Make it vegetarian: Skip the chicken sausage and add extra veggies like mushrooms, peppers, or zucchini.
- Go even leaner: Use 14 to 16 egg whites, or 1 ¼ cups liquid egg whites, in place of the whole eggs. Lower in calories, higher in protein.
- Add more veggies: Diced tomatoes, asparagus, or roasted sweet potato all work, and it's a great way to use up leftovers.
- Spice it up: A pinch of red pepper flakes, cayenne, or diced jalapeño adds heat.
- Switch the cheese: Feta, goat cheese, or mozzarella, each changes the flavor. Dairy-free works too.
- Buffalo chicken: Add ½ cup shredded cooked chicken and ¼ cup buffalo sauce.
- Pepper and onion: Swap the broccoli for ½ cup chopped bell pepper, any color.
- Pizza frittata: Swap the sausage for ½ cup chopped pepperoni and the broccoli for ½ cup sliced cherry tomatoes.
How to Make an Air Fryer Frittata (Step-by-Step)
Here's how to make a frittata in the air fryer in under 30 minutes. It comes together in one blender and one pan, no oven required.
- Add to blender: Add the eggs, cottage cheese, garlic powder, salt, and pepper to a blender.
- Blend smooth: Blend on high for 20 to 30 seconds until smooth.
- Fill the pan: Grease an air fryer-safe 8x8-inch pan or 8-inch pie pan with non-stick spray or butter. Add the onion, broccoli, sausage (or turkey), spinach, and cheese to the pan.
- Combine: Pour the egg mixture on top. Gently mix with a spoon to evenly distribute the filling.
- Cover with foil: Place the pan in the air fryer basket and cover with foil, making sure it doesn't touch the filling.
- Air fry: Air fry at 325°F for 15 minutes. Remove the foil and air fry for another 5 to 10 minutes, until the top is golden and the eggs are set.
How Long to Cook a Frittata in the Air Fryer?
Cook a frittata in the air fryer at 325°F for 20 to 25 minutes total. Cover the pan with foil for the first 15 minutes, then uncover and cook for another 5 to 10 minutes, until the top is golden and the center is set with no jiggle. A knife inserted in the middle should come out clean.
Tips for the Best Air Fryer Frittata
- Tent the pan with foil for the first 15 minutes: This is the one that took me the most tries to figure out. The top browns faster than the center, so without foil you end up with a dark top and a soft middle. Cover it for the first 15 minutes, then uncover for the last 5 to 10 minutes to finish the top.
- Blend the cottage cheese, don't stir it: Blending it with the eggs melts it into a smooth, creamy base. The first time I stirred it in by hand, I got soft little curds throughout, which some people like, but blending is how you get that no-trace creamy texture.
- Start checking at 20 minutes: Every air fryer runs a little differently, and mine sets faster than I expected. Check the center around 20 minutes. The eggs should have no jiggle, and a knife in the middle should come out clean.
What to Serve With an Air Fryer Frittata
A frittata holds its own, but I usually build it into a bigger brunch. On the savory side, it's great with homemade Asiago bagels, air fryer buttermilk biscuits, or healthy zucchini fritters.
If I want something sweet alongside, chunky monkey banana pancakes or a slice of healthy lemon pound cake does the trick. And when I'm keeping it light, a simple green salad or fresh fruit balances all that protein.
How to Store, Freeze, and Reheat
- Store: Keep leftover slices in an airtight container in the fridge for up to 5 days.
- Freeze: Cool the frittata completely, then wrap slices individually or freeze it whole in a freezer-safe container for up to 3 months.
- Reheat from the fridge: Warm in the air fryer at 275°F for 3 to 5 minutes, or microwave for 1 to 2 minutes.
- Reheat from frozen: Reheat at 300°F in the oven for 15 to 20 minutes, or in the air fryer at 275°F for 15 to 20 minutes. No need to thaw first.
Air Fryer Frittata FAQs
Yes. The air fryer cooks a frittata in about 20 to 25 minutes with no preheat and no stovetop-to-oven transfer. The circulating heat sets the eggs evenly, so you get a fluffy frittata with no wet middle.
A soggy frittata usually means too much moisture or not enough cook time. Drain watery vegetables before adding them, and make sure the center is fully set with no jiggle before you pull it. Letting it rest for 5 minutes also helps it firm up.
Yes. Swap the 6 eggs for 14 to 16 egg whites, or 1 ¼ cups of liquid egg whites, for a lower-calorie, higher-protein version.
Frittatas can be very healthy. This one is high in protein, low in carbs, and gluten-free, with 22 grams of protein and 240 calories per serving, thanks to cottage cheese in place of heavy cream.
Ricotta is the closest swap and keeps the frittata creamy. For dairy-free, use a plant-based cottage cheese or ricotta. You can also leave it out, though you'll lose some of the protein and creaminess.
Yes. Cool it completely, then freeze slices or the whole frittata in a freezer-safe container for up to 3 months. Reheat at 275°F in the air fryer for 15 to 20 minutes straight from frozen.
More Easy Egg Recipes You'll Love
If this air fryer frittata won you over, here are a few more high-protein egg recipes to try next:
Did you make this recipe?
If you make this recipe, be sure to comment and rate it down below. Also, don't forget to tag me @healthfulblondie on Instagram and use the hashtag #healthfulblondie so I can see your delicious creation and share it with my followers!
📖 Recipe
Air Fryer Frittata
Ingredients
- 6 large eggs
- ⅓ cup cottage cheese, (low fat or 2%)
- ½ teaspoon garlic powder
- ½ teaspoon salt
- ¼ teaspoon black pepper
- ½ small yellow or white onion, diced
- ⅔ cup broccoli florets, chopped
- ½ cup cooked chicken sausages, deli turkey, or ham, chopped
- 1 cup fresh spinach, roughly chopped
- ⅓ cup shredded cheese or feta
Instructions
- Preheat: Preheat your air fryer to 325°F.
- Blend the base: Add the eggs, cottage cheese, garlic powder, salt, and pepper to a blender. Blend on high for 20 to 30 seconds, until smooth.
- Grease the pan: Grease an air fryer-safe 8x8-inch pan or 8-inch pie pan with non-stick spray or butter.
- Add the filling: Add the onion, broccoli, sausage (or turkey), spinach, and cheese to the pan.
- Combine: Pour the egg mixture on top. Use a spoon to gently mix and evenly distribute the filling.
- Cover with foil: Cover the pan with foil, making sure it doesn't touch the filling. This keeps the top from browning too fast.
- Air fry covered: Air fry at 325°F for 15 minutes.
- Air fry uncovered: Remove the foil and air fry another 5 to 10 minutes, until the top is golden and the eggs are set.
- Rest and serve: Let it rest 5 minutes, then slice and serve.
Notes
More variations: See 10+ ideas (buffalo chicken, pizza, pepper and onion, and more) in the post above. Storing: Keep slices in an airtight container in the fridge for up to 5 days. Freezing: Freeze slices or whole for up to 3 months. Reheat from frozen at 275°F in the air fryer for 15 to 20 minutes. Reheating: From the fridge, warm in the air fryer at 275°F for 3 to 5 minutes or microwave for 1 to 2 minutes.
Nutrition
Recipe tested and developed by Tati Chermayeff, creator of Healthful Blondie. A former Division I rower, Ironman triathlete, and recipe developer based in Austin, TX, Tati creates high-protein, air fryer, and healthy recipes that actually taste like the real thing.
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