Love pizza but looking for a low-carb option? This Pepperoni Pizza Frittata combines everything you love about pizza with protein-rich eggs, melty mozzarella, savory pepperoni, and marinara sauce.

Made with just six ingredients, this easy pizza frittata comes together in about 25 minutes. With 26 grams of protein and just 2 grams of carbs per serving, it's a delicious option for breakfast, brunch, or a quick weeknight meal.

Why You'll Love This Pizza Frittata

High in protein: 26 grams per serving to help make meals satisfying.
Low in carbs: Just 2 grams of carbohydrates per serving.
Easy to make: Six simple ingredients and one oven-safe skillet.
Pizza-inspired flavor: Pepperoni, mozzarella, marinara, and fresh basil.
Versatile: Enjoy it for breakfast, brunch, lunch, or dinner.

What to Serve with Pepperoni Pizza Frittata

One of the best things about this low carb pizza frittata is that you can enjoy it for breakfast, lunch, or dinner. Pair it with a few simple sides to round out your meal.

For Breakfast or Brunch

Sliced avocado: Adds creamy texture and healthy fats.
Fresh berries: Serve a small portion of strawberries or raspberries on the side.
Sautéed spinach: A quick, savory side that pairs well with eggs.
Sliced tomatoes and cucumber: A refreshing, light option.

For Lunch

Mixed green salad: Toss leafy greens with cucumber, cherry tomatoes, and an olive oil vinaigrette.
Roasted zucchini: Season with garlic, Italian herbs, and olive oil.
Cauliflower salad: Combine roasted cauliflower with fresh herbs and a simple dressing.
Steamed or roasted broccoli: An easy way to add more vegetables and fiber.

For Dinner

Garlic green beans: Sauté green beans with olive oil and garlic.
Roasted Brussels sprouts: Roast until golden and crisp.
Zucchini noodles: Toss with olive oil, garlic, and Parmesan for an Italian-inspired side.
Cauliflower rice: Season with Italian herbs and Parmesan for a simple, low-carb alternative to rice.
A simple Italian salad: Pair romaine, cucumber, olives, and Parmesan with a light vinaigrette.

Tip: If you're serving the frittata as a main dish, add a generous serving of non-starchy vegetables to make the meal more balanced. For a higher-protein dinner, you could also pair it with grilled chicken or turkey.

The Recipe

Ingredients

6 large eggs, whisked
1/4 cup marinara sauce
3 oz shredded mozzarella cheese
4 oz sliced pepperoni
1/2 tsp chili flakes
2 tbsp fresh basil leaves

Directions

Preheat the oven. Preheat to 350°F (175°C).
Start cooking the eggs. Pour the whisked eggs into an oven-safe skillet, such as an 8-inch cast-iron pan. Bake for about 7 minutes, until the eggs are partially set but still slightly runny.
Add the pizza toppings. Remove the skillet from the oven and spread the marinara sauce over the eggs. Sprinkle with mozzarella and arrange the pepperoni evenly on top.
Finish baking. Return the skillet to the oven for 5–7 minutes, or until the eggs are fully set and the cheese has melted.
Garnish and serve. Sprinkle with chili flakes and fresh basil. Slice into portions and enjoy warm.

Easy Ways to Customize Your Frittata

Add more vegetables: Sliced mushrooms, bell peppers, or olives make delicious pizza-inspired additions.

Adjust the spice: Add extra chili flakes for a little heat, or leave them out for a milder flavor.

Switch up the toppings: Try cooked Italian sausage, diced ham, or another favorite pizza topping.

Storage Tips

Store leftover frittata in an airtight container in the refrigerator for up to 3 days. Reheat in the microwave or oven until warmed through.

Nutrition Information

Per serving:

Calories: 415
Protein: 26g
Carbohydrates: 2g
Fat: 33g

Servings: 3
Total time: 25 minutes
Serving size: Approximately 1 1/4 cups

Enjoy and make it your own!

THE MIND + BODY LAB

Your mindset shapes your choices. Your body gives you feedback. The Mind + Body Lab brings these connections together through guided learning, real interaction, and tools to help you understand yourself, put what you learn into practice, and discover what works for you.

Inside the Lab:

Community & Practice — Connect with Margot and our team of coaches through weekly conversations, educational topics, wellness challenges, reflections, book clubs, and shared experiences. Ask questions, share what you're discovering, and put new ideas into practice alongside others.
My Lab: Understanding Yourself — Your personal space to record daily habits, tune into your body's signals, reflect on your experiences, and recognize patterns over time. Receive Daily + Weekly Insights based on the information you enter to help you learn from your own experience.
Guided Pathways & Tracks — Structured learning experiences with guided activities and practical action steps to help you explore topics like nutrition, mindset, habits, and body awareness.
Food & Recipes — Hundreds of healthy recipes, meal plans, meal prep tips, and practical nutrition resources, with options ranging from Mediterranean and high-protein + low-carb to vegetarian, GLP-1, anti-inflammatory, and more.
Discover — Explore educational topics covering mindset, identity, self-talk, limiting beliefs, perfectionism, self-care, motivation, eating behaviors, and more.

Because learning is just the beginning. The real magic happens when we put what we learn into practice — consistently.

Explore The Mind + Body Lab today!

Finding Wellness in New Places: The Benefits of Exploring Somewhere Different

October 20, 2026

Daily Wellness

Finding Wellness in New Places: The Benefits of Exploring Somewhere Different

Most wellness advice comes from people trying to sell you something expensive. A $3,000 wellness makeover, a drawer full of useless supplements, or an app charging $15 a month to play rain noises. It's exhausting. If you're genuinely burnt out, sitting on a mat breathing deeply isn't going to fix your life.

What actually works is much simpler: break your routine and go somewhere else. It doesn't have to be an international flight. Just getting out of your normal zip code forces your brain off autopilot and gives your head room to breathe.

Food & Nutrition

Low Carb High Protein Pepperoni Pizza Frittata

October 4, 2026

Slow Cooker Sausage & Sweet Potato Soup

We’re in full fall mode even down here in South Florida. Fall soups and one pot meals are on our minds. So many of our wellness retreat guests are in need of easy tools and recipes to support busy lifestyles. We’re thinking of meal prep and sticking to wellness goals all at the same time. Now that it feels like we’re back into regular routines, we’re breaking out some healthy recipes that hopefully help to make balanced eating a little easier.

This Slow Cooker Sausage & Creamy Sweet Potato Soup is cozy, creamy, and full of fall flavor. Sweet potato, savory Italian sausage, baby spinach, and Parmesan come together in a rich broth for an easy slow cooker soup that's perfect for chilly fall days.

With 20 grams of protein per serving, it's a satisfying option for an easy weeknight dinner or make-ahead lunch. And because most of the cooking happens in the slow cooker, there's very little hands-on prep.

October 3, 2026

High Protein + Low Carb Cheesesteak Skillet

Craving a cheesesteak but want something a little lighter and easier to make at home? This High-Protein Low-Carb Cheesesteak Skillet has all the good stuff—seasoned ground beef, sautéed mushrooms, onions, bell peppers, and melty provolone cheese—without the bun.

It comes together in about 30 minutes and makes an easy, satisfying weeknight meal.

October 1, 2026

Slow Living for Fall: 25 Simple Ways to Slow Down & Savor the Season

I love the idea of slow living. It just feels good when I think about it. And I would say that most people who attend our wellness retreats come to escape the grind of everyday life and indulge in a little bit of slow living. And as we continue diving into fall, we start to get into the season of hustle and bustle so retaining that balance is essential.

There’s something about the change of seasons that invites us to pause. I don’t know about you but I feel a different energy in the air anytime there’s a season change. As summer fades and fall begins, it can be a natural opportunity to slow down, tune in, and reconnect with what matters most.

But slow living doesn’t necessarily mean doing everything slowly. It doesn’t mean stepping away from your responsibilities, becoming less productive, or suddenly having hours of free time every day.

Slow living is more about how you experience your life than how fast you move through it.

One Pan Everything Salmon & Brussels Sprouts

Looking for an easy dinner that’s high in protein, low in carbs, and packed with flavor? This One Pan Everything Salmon & Brussels Sprouts checks all the boxes—and it comes together on one baking sheet in about 35 minutes.

With just five ingredients, this recipe keeps things simple without sacrificing flavor. The salmon is coated with Dijon mustard and everything bagel seasoning, while the Brussels sprouts roast until tender and lightly crisp around the edges. And because everything cooks on one pan, cleanup is easy, too.

Each serving provides 42 grams of protein and just 12 grams of carbohydrates, making this a satisfying option when you want a protein-rich, lower-carb meal.

Blueberry Chia Baked Oatmeal (Gluten Free + Low Glycemic)

This Blueberry Chia Baked Oatmeal is a simple make-ahead breakfast that combines steel-cut oats, protein powder, chia seeds, flax, coconut, and blueberries for a satisfying balance of carbohydrates, protein, fiber, and healthy fats.

While oats are a source of carbohydrates, steel-cut oats are less processed than quick or instant oats and tend to have a lower glycemic impact. Pairing them with protein, fiber, and fat can make for a more balanced breakfast than eating a carbohydrate on its own.

September 30, 2026

Healthy Pumpkin Pie Tarts with Coconut Whipped Cream

These Healthy Pumpkin Pie Tarts are a fun, lighter take on classic pumpkin pie. Made with a naturally sweetened almond-cashew crust, creamy pumpkin filling, and fluffy coconut whipped cream, they’re perfect for fall gatherings, Thanksgiving, or whenever you’re craving something pumpkin-y.

They’re also individually portioned, which makes them a nice alternative to baking an entire pie.

5 Low-Carb Breakfast Recipes to Start Your Day

Breakfast can set the tone for how you feel throughout the morning. While there isn't one "right" way to build a healthy breakfast, choosing meals that are rich in protein, healthy fats, fiber-rich vegetables, and other nutrient-dense ingredients can help create a satisfying start to the day.

For some people, keeping breakfast lower in carbohydrates can also be a useful approach to managing hunger and supporting steadier energy. Pairing carbohydrates with protein, fat, and fiber may help slow digestion and can make a meal more satisfying than a breakfast centered primarily around refined carbohydrates and added sugars.

That doesn't mean carbohydrates need to be avoided. Instead, a lower-carb breakfast can be one way to emphasize protein and whole-food ingredients while giving you plenty of flexibility throughout the rest of the day.

These five low-carb breakfast recipes range from savory egg-based dishes to pancakes, so there's something for just about any morning. They're also designed to be practical, satisfying, and easy to prepare.

How Stress Can Affect Hunger and Eating Habits

Have you ever noticed that your hunger seems different when you're stressed?

Maybe you're suddenly thinking about food more often. Maybe you find yourself craving something sweet, salty, crunchy or chocolatey. Maybe your usual eating routine goes completely out the window. Or maybe stress has the opposite effect and you don't feel hungry at all.

Stress can affect everyone differently, but it can have a real impact on hunger, cravings and eating patterns.

Understanding the connection between stress and hunger can help you recognize what's happening without judging yourself for it. And once you recognize the pattern, you can start experimenting with different ways to respond.

Our Blog: The Learning Center

THE MIND + BODY LAB

Low Carb High Protein Pepperoni Pizza Frittata

Why You'll Love This Pizza Frittata

What to Serve with Pepperoni Pizza Frittata

The Recipe

THE MIND + BODY LAB

WHO WE ARE

JOIN US ON INSTAGRAM