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Ok, so the mornings are starting to hit a little differently now that we are entering winter.
It’s darker. It’s colder. Everyone moves a little slower. The kids need breakfast, bags need packing, work is calling, and suddenly the idea of making a proper meal feels like a bit much. (Especially with everything our family has been experiencing)
So Kat, in her brilliance, came up with a great idea! A smashed potato base breakfast frittata.
Think crispy golden potato on the bottom, bacon or ham through the middle, plenty of veg, eggs for protein, and cheese on top because… obviously.
It is warm, hearty, easy to slice, and even better, you can make it once and have breakfast sorted for a few days.
This is the kind of breakfast that feels like the warm hug of your mother (insert any other nurturing figure) that takes your hand and walks you into the first tasks of the day.
Smashed Potato Base Breakfast Frittata
Per serve if cut into 6:
Calories: 338 kcal | Protein: 21g | Carbs: 24g | Fat: 18g
Why we love it
This recipe ticks a few big boxes:
It is easy to prep.
It is great for on-the-go mornings.
It is family-friendly.
It is high in protein.
It sneaks in extra veg without feeling like a “health food” meal. (surprisingly my weakness)
And most importantly, it actually tastes good.
But the most important part, the best meal prep recipe, is not the one that looks perfect on Instagram. It is the one you can rely on when life is getting busy... which is a lot recently.
Ingredients
Smashed Potato Base
- 600–700g baby potatoes or small washed potatoes
- 1 tbsp olive oil
- 1 tsp garlic powder
- 1 tsp smoked paprika
- 1/2 tsp onion powder
- Salt and cracked pepper
Frittata Filling
- 8 eggs
- 150g bacon or ham, diced
- 1 cup baby spinach, roughly chopped
- 1 capsicum, diced
- 1/2 red onion, finely sliced or diced
- 1 medium zucchini, grated and squeezed to remove extra moisture
- 3/4 cup grated cheese
- 1/4 cup milk, optional
- 1 tsp Italian herbs
- 1/2 tsp garlic powder
- 1/2 tsp smoked paprika
Salt and cracked pepper
Optional: chilli flakes, parsley or spring onion
Method
1. Boil the potatoes
Boil your baby potatoes for 15–20 minutes, or until they are soft enough to press down with a glass or potato masher.
Drain them well and let them steam dry for a few minutes.
This helps them crisp up better when they go in the oven.
2. Smash the potato base
Place the potatoes into a lined baking dish.
Gently smash them down so they form a rough base. You do not need it perfect. The uneven edges are what make it crispy and delicious.
Drizzle with olive oil, then season with:
- Garlic powder
- Smoked paprika
- Onion powder
- Salt
- Cracked pepper
Bake at 200°C fan-forced for 20–25 minutes, or until the potatoes start to go golden and crispy around the edges.
This is the step that makes it feel less like a standard frittata and more like a proper breakfast bake.
3. Cook the filling
While the potato base is crisping, cook your bacon or ham in a pan with the onion and capsicum for a few minutes.
Add the grated zucchini and cook for another 2–3 minutes to remove some moisture.
Stir through the spinach at the end until it just softens.
You want the filling cooked down slightly so the frittata does not go watery.
4. Add everything to the dish
Turn the oven down to 180°C fan-forced.
Spread the bacon, ham and veg mix over the crispy smashed potato base.
Sprinkle the grated cheese over the top.
Whisk the eggs with milk if using, then add Italian herbs, garlic powder, smoked paprika, salt and pepper.
Pour the egg mix evenly over everything.
5. Bake
Bake for 20–25 minutes, or until the centre is set and the top is golden.
Let it rest for 5–10 minutes before slicing.
This helps it hold together properly, especially if you are cutting it into meal prep portions.
How to serve it
Realistically.. However you want mate.
You can eat it hot at home with a coffee.
You can slice it and take it to work.
You can wrap it in foil and eat it on the go.
You can have it with a side of greens, avocado, relish or hot sauce.
You can even throw a slice into a lunchbox and call it a win.
It is one of those meals that makes the morning feel a bit more sorted without needing to become a full-time breakfast chef.
Simple meal prep tip
Make it on Sunday, slice it into 4–6 portions, and store it in an airtight container in the fridge.
It should keep well for around 3–4 days.
To reheat, use the oven or air fryer if you want the potato base to stay crisp. The microwave works too, it will just be a little softer.
Nutrition notes
This breakfast gives you a solid mix of:
Protein from the eggs, bacon or ham, and cheese.
Carbohydrates from the potato, which is great if you train in the morning or have a busy day ahead.
Fibre and micronutrients from the spinach, capsicum, onion and zucchini.
Fats from the eggs, cheese and olive oil, helping make it more satisfying.
It is not about making breakfast complicated. It is about building something that gives you energy, keeps you full, and actually fits into real family life.
That is where good nutrition becomes sustainable.
Final thought
Winter is the perfect time to make breakfast feel warm, grounding and easy.
This smashed potato base frittata is hearty, simple, family-friendly and ideal for meal prep.
It is the kind of breakfast you can make once, slice up, and have ready for the mornings when everyone is trying to get out the door.
That is why this one is officially going on the Goodall family winter menu.
