Baked Biltong Frittata (High-Protein, Meal-Prep Friendly)

Heat the oven to 375°F / 190°C (fan 170°C).

Why 375°F? Frittatas bake well anywhere in the 350–400°F (175–200°C) range; we choose a middle ground for a set, custardy center without browning too fast.

Prep the biltong & veg

• Warm the skillet over medium heat with the oil/butter.
• Add onion with a pinch of salt; cook 3–4 min until lightly softened.
• Add spinach; cook 30–60 sec just to wilt. Transfer veg to a plate.
• Optional: Briefly toss the biltong in the warm pan for 30–45 sec to awaken spices or lightly crisp edges—purely for texture; biltong is already cured and ready to eat.

Whisk the custard

In a bowl, whisk eggs, milk/cream, salt, pepper, and any boosters (mustard, paprika, herbs) just until combined—don’t over-aerate.

Assemble

Lightly oil the skillet again. Scatter onions & spinach evenly, then the biltong and most of the feta. Pour the egg mixture over. Sprinkle remaining feta on top.

Bake (center rack) 18–22 min in a 10-inch skillet, 22–25 min in a 9×9 dish, or until the edges are set and the center barely jiggles.

• Thermometer check (best): egg dishes like frittatas are safely cooked at 160°F / 71°C internal temperature.
• No thermometer? The top should look matte (no shiny liquid egg) and a knife near center comes out mostly clean.

Rest & serve

Cool 5 minutes (the carryover heat finishes the set), slice into 4–6 wedges, and serve warm or at room temperature.