Courgette and Halloumi Post-Race Frittata

Why This Recipe Works for Athletes

A frittata is one of the most protein-dense meals you can make in under 20 minutes. This version combines eggs and halloumi for a double-hit of high-quality protein, alongside courgette for potassium and B vitamins — nutrients depleted through sweat during race-day exertion. It works hot from the oven or cold the next day, making it an excellent choice for post-race batch cooking when you’re too tired to think about meals.

Ingredients

  • 6 large eggs
  • 150g halloumi, sliced into 1cm rounds
  • 1 medium courgette, sliced into thin rounds
  • 1 red pepper, finely diced
  • 2 tbsp olive oil
  • 1 tsp dried oregano
  • Salt and black pepper to taste
  • Handful of fresh basil leaves to serve (optional)

Instructions

  1. Preheat your grill to medium-high.
  2. Heat 1 tbsp olive oil in an ovenproof frying pan over medium heat. Add the courgette and red pepper and sauté for 4-5 minutes until softened and lightly browned at the edges.
  3. Push the vegetables to the edges of the pan and lay the halloumi slices in the centre. Cook for 2 minutes each side until golden.
  4. Beat the eggs in a bowl with the oregano, salt, and pepper. Pour over the vegetables and halloumi in the pan.
  5. Cook on the hob for 3-4 minutes until the edges are set but the centre is still slightly wobbly.
  6. Transfer the pan to the grill and cook for 4-5 minutes until the top is golden and the frittata is set throughout.
  7. Allow to cool for 2 minutes before slicing. Serve with a side salad or wholegrain bread for additional carbohydrates.

Nutrition Notes

Per serving (serves 3-4), this frittata provides approximately 28-32g of protein and 15g of fat from the eggs and halloumi — well above the 20g protein threshold research suggests maximises muscle protein synthesis post-exercise. Pair with fruit or a small portion of rice to add fast carbohydrates for glycogen replenishment after long sessions. It keeps well in the fridge for 2 days — slice and reheat or eat cold with a green salad.

Prep time: 10 minutes | Cook time: 15 minutes | Servings: 3-4