Steak and Eggs Frittata Meal Prep
This high-protein, low-carb frittata is designed for batch cooking and cleanly portioning into grab-and-go breakfasts. It stores well in the fridge for up to 4 days and reheats without turning rubbery, making it ideal for busy professionals, parents, and anyone planning weekday breakfasts. Simple ingredients and one-skillet cooking keep prep fast and efficient for Sunday meal prep.
Equipment
- 12-inch cast iron skillet
- Mixing bowl
- Whisk
- Oven
- Airtight glass containers with snap lids
- Sharp knife
- Cutting board
Ingredients
- 6 oz tenderloin steak
- 2 tablespoons olive oil divided
- 1/4 teaspoon salt
- 1/4 teaspoon ground black pepper
- 6 large eggs
- 1/4 cup low-fat milk
- 1 medium onion chopped
- 1/4 cup parmesan cheese grated
Instructions
- Preheat the oven to 375°F.
- Heat 1 tablespoon olive oil in a 12-inch cast iron skillet over high heat. Season steak with half the salt and pepper. Sear 3 minutes per side until medium, then transfer to a cutting board and rest 5 minutes. Slice thin against the grain.
- Reduce heat to medium. Add remaining 1 tablespoon olive oil and the chopped onion to the skillet. Cook until softened and lightly golden, about 6 minutes. Spread evenly in the pan.
- In a mixing bowl, whisk eggs, milk, remaining salt, and pepper until fully combined and slightly frothy.
- Pour the egg mixture over the onions. Distribute sliced steak evenly on top and sprinkle with grated parmesan.
- Transfer skillet to the oven and bake uncovered 18–22 minutes, until the center is fully set and the top is golden.
- Cool completely on the counter (25–30 minutes) before slicing into 4 squares. Portion into airtight containers and label by day.
Notes
- Cool completely before slicing and storing to maintain clean edges and prevent sogginess.
- Storage: Refrigerate slices in airtight containers for up to 4 days; do not leave at room temperature longer than 2 hours.
- Freezer-friendly: Wrap each slice in plastic wrap, place in a freezer bag, and freeze up to 2 months. Thaw overnight in the fridge before reheating.
- Reheating: Microwave covered with a damp paper towel on medium power 60–90 seconds, or bake at 325°F for about 10 minutes covered with foil. Skip the air fryer to avoid rubbery edges.
- Dairy-free option: Use unsweetened almond milk and omit parmesan; add a pinch of extra salt.
- Meal prep workflow: Bake this last on prep day so it can cool while you finish other tasks; label containers by weekday for easy grab-and-go.
- Container tip: Use glass with snap lids to avoid odor absorption and keep texture better through day four.
- Anti-waste: Crumble leftover slices into a quick hash with roasted vegetables and a little olive oil.