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Recipe: A Climber-Friendly Fritatta

Fuel up with this healthy, portable take on the frittata

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This article originally appeared in the August 2015 issue of our print edition.

rock climbing nutrition recipe frittata

What the hell is a frittata, you say? We had no idea either until our friends down the road at Skratch Labs introduced this energy-packed treat to us. Filled with lean, low-calorie protein, essential vitamins (B2, B12, A, and E), and vital minerals, eggs are a natural superfood, so it’s no surprise that these little nutritious orbs are a go-to food for climbers. Add in the fact that they will keep you energized without hitting your gut like a brick like some processed energy foods, and the delicious and pocket-friendly Mushroom and Swiss Frittata, developed specifically for athletes, should be at the top of your menu. Frittata is derived from the Italian word for fried, but this recipe saves calories and unnecessary fat by baking them in a muffin tin instead. Use the ingredients listed or throw in whatever veggies and herbs you have on hand. Each of these super-charged “muffins” is 65% water, which makes them easy to digest, and the included rice offers a nice balance of carbs to the protein in the egg that will fuel your body, whether you’re cragging or training.


• 2 cups sliced mushrooms

• ½ cup diced onion

• ¼ cup coarsely chopped parsley

• 2 cups cooked rice

• 4 eggs, lightly beaten

• ½ cup shredded Swiss cheese

• 1 teaspoon celery salt

• 1 tablespoon grated parmesan

• Dash of salt and pepper


Heat oven to 350°. Cook two cups of white or brown rice and leave to the side. Slice mushrooms, dice onions, and coarsely chop parsley. Lightly beat four eggs in a bowl. Heat a spoonful of olive oil in a nonstick pan until it coats the pan evenly. On medium-high heat, sauté the mushrooms, onions, and parsley until the mushrooms are tender and the onions are translucent. Remove the pan from the stove and drain any excess olive oil. Combine everything but the parmesan with the eggs and stir evenly. Lightly grease a muffin tin and fill six to eight of the slots to ¾ full and bake for 15 minutes, or until the centers are firm. Sprinkle parmesan on top and let it melt.

Nutrition Facts per serving (1/6 of total amount)
Energy: 174 cal • Carbs: 15g • Fat: 9g • Fiber: 1g • Sodium: 292mg • Protein: 9g


  • Throw in a small amount of pre-cooked bacon or sausage for added protein.
  • Use cupcake liners for ultimate portability.
  • These will stay good in your fridge for up to two days.
  • Exchange the four eggs for about eight to 10 egg whites to cut down on cholesterol but keep a high amount of protein.

*Republished with permission of VeloPress from Feed Zone Portables. Try more healthy recipes at