Protein-Packed Veggie Frittata – Simple, Satisfying, and Meal-Prep Friendly

A good frittata is a weeknight hero: quick to make, comforting, and surprisingly flexible. This protein-packed version brings together fluffy eggs, creamy cottage cheese, and a rainbow of vegetables for a hearty, balanced meal. It works for breakfast, lunch, or dinner and tastes great hot or cold.

If you’ve got a skillet and a handful of produce, you’re halfway there. Best of all, it’s easy to customize to whatever you have on hand.

Save

Protein-Packed Veggie Frittata - Simple, Satisfying, and Meal-Prep Friendly

Print Recipe Pin Recipe

Prep Time 15 minutes mins

Cook Time 30 minutes mins

Total Time 45 minutes mins

Servings: 4 servings

Ingredients Method

Ingredients

  

• 8 large eggs
• 4 egg whites (about 1/2 cup) for extra protein and lightness
• 1/2 cup cottage cheese (small curd is best)
• 1/4 cup milk (dairy or unsweetened non-dairy)
• 1 cup chopped baby spinach
• 1 cup diced bell peppers (any color)
• 1/2 cup diced red onion or shallot
• 1 cup sliced mushrooms (optional but great for umami)
• 1/2 cup cherry tomatoes, halved
• 1/2 cup shredded cheese (cheddar, mozzarella, or feta crumbles)
• 1 clove garlic, minced
• 2 tablespoons olive oil or avocado oil
• 1/2 teaspoon smoked paprika or sweet paprika
• 1/2 teaspoon dried oregano or Italian seasoning
• Salt and black pepper to taste
• Fresh herbs (optional: parsley, basil, or chives), chopped for garnish
• Equipment: 10–12-inch oven-safe skillet (cast iron or stainless), mixing bowl, whisk

Method

 

1. Preheat the oven. Set it to 375°F (190°C). Place the oven rack in the middle position.
2. Whisk the eggs. In a large bowl, whisk eggs, egg whites, cottage cheese, and milk until mostly smooth. Season with 1/2 teaspoon salt and 1/4 teaspoon black pepper. Stir in paprika and oregano.
3. Prep the veggies. Warm 1 tablespoon oil in the skillet over medium heat. Add onions and mushrooms. Cook 4–5 minutes until softened and lightly browned.
4. Add peppers and garlic. Stir in bell peppers and garlic with a pinch of salt. Cook 2–3 minutes until fragrant. If using tomatoes, add them now and cook 1 minute to release juices.
5. Wilt the greens. Add spinach and cook 30–60 seconds until just wilted. Remove from heat. Spread the vegetable mixture evenly in the skillet. Drizzle the remaining 1 tablespoon oil around the edges if the pan looks dry.
6. Pour and top. Pour the egg mixture over the veggies. Tilt the pan gently to distribute. Sprinkle cheese evenly on top.
7. Bake. Transfer the skillet to the oven and bake 14–18 minutes, until the center is set and the edges are puffed. The top should be slightly golden.
8. Check doneness. The middle should jiggle slightly but not look wet. A knife inserted near the center should come out mostly clean.
9. Rest and garnish. Let it rest 5 minutes to set. Scatter fresh herbs over the top. Slice into wedges and serve warm.

What Makes This Special

This isn’t just another egg dish. It’s built for real life—fast prep, minimal cleanup, and leftovers that hold up.

Cottage cheese and egg whites boost the protein without making it dense, while sautéed veggies keep it vibrant and savory. You can bake it in the oven or cook it mostly on the stove and finish under the broiler. The result is tender in the middle, lightly golden on top, and satisfying without feeling heavy.

• High protein, low fuss: Eggs, egg whites, and cottage cheese deliver serious protein with no complicated steps.
• Flexible and forgiving: Swap in your favorite vegetables, herbs, and cheeses.

  It’s hard to mess up.

• Make-ahead friendly: Great for meal prep—slice and store for quick meals all week.
• Budget-conscious: Uses simple, affordable ingredients you can find anywhere.

What You’ll Need

• 8 large eggs
• 4 egg whites (about 1/2 cup) for extra protein and lightness
• 1/2 cup cottage cheese (small curd is best)
• 1/4 cup milk (dairy or unsweetened non-dairy)
• 1 cup chopped baby spinach
• 1 cup diced bell peppers (any color)
• 1/2 cup diced red onion or shallot
• 1 cup sliced mushrooms (optional but great for umami)
• 1/2 cup cherry tomatoes, halved
• 1/2 cup shredded cheese (cheddar, mozzarella, or feta crumbles)
• 1 clove garlic, minced
• 2 tablespoons olive oil or avocado oil
• 1/2 teaspoon smoked paprika or sweet paprika
• 1/2 teaspoon dried oregano or Italian seasoning
• Salt and black pepper to taste
• Fresh herbs (optional: parsley, basil, or chives), chopped for garnish
• Equipment: 10–12-inch oven-safe skillet (cast iron or stainless), mixing bowl, whisk

How to Make It

1. Preheat the oven. Set it to 375°F (190°C). Place the oven rack in the middle position.
2. Whisk the eggs. In a large bowl, whisk eggs, egg whites, cottage cheese, and milk until mostly smooth. Season with 1/2 teaspoon salt and 1/4 teaspoon black pepper.

   Stir in paprika and oregano.

3. Prep the veggies. Warm 1 tablespoon oil in the skillet over medium heat. Add onions and mushrooms. Cook 4–5 minutes until softened and lightly browned.
4. Add peppers and garlic. Stir in bell peppers and garlic with a pinch of salt.

   Cook 2–3 minutes until fragrant. If using tomatoes, add them now and cook 1 minute to release juices.

5. Wilt the greens. Add spinach and cook 30–60 seconds until just wilted. Remove from heat.

   Spread the vegetable mixture evenly in the skillet. Drizzle the remaining 1 tablespoon oil around the edges if the pan looks dry.

6. Pour and top. Pour the egg mixture over the veggies. Tilt the pan gently to distribute.

   Sprinkle cheese evenly on top.

7. Bake. Transfer the skillet to the oven and bake 14–18 minutes, until the center is set and the edges are puffed. The top should be slightly golden.
8. Check doneness. The middle should jiggle slightly but not look wet. A knife inserted near the center should come out mostly clean.
9. Rest and garnish. Let it rest 5 minutes to set.

   Scatter fresh herbs over the top. Slice into wedges and serve warm.

Keeping It Fresh

Let leftover frittata cool to room temperature, then store slices in airtight containers. It keeps in the fridge for up to 4 days.

For best texture, reheat gently in a skillet over low heat with a splash of water and a lid, or microwave in short bursts.

Freezing works, too. Wrap individual slices tightly and freeze for up to 2 months. Thaw overnight in the fridge, then reheat as above.

Avoid overcooking when reheating so it stays tender.

Benefits of This Recipe

• Protein-rich: Eggs, egg whites, and cottage cheese combine for a solid protein boost that helps keep you full.
• Vegetable-forward: A full spectrum of colorful veggies adds fiber, vitamins, and minerals.
• Balanced and satisfying: A good mix of protein, fats, and carbs keeps energy steady without a crash.
• Gluten-free by default: No flour necessary, making it friendly for many diets.
• Versatile meal prep: Works for breakfast boxes, quick lunches, or a simple dinner with a side salad.

What Not to Do

• Don’t skip sautéing the vegetables. Raw veggies release water and can make the frittata watery and rubbery.
• Don’t overbake. Too much time in the oven dries it out. Pull it when the center is just set.
• Don’t overload the pan. Too many add-ins prevent even cooking. Aim for about 2–2.5 cups of veggies total.
• Don’t use a non-oven-safe skillet. Make sure your handle can go in the oven, or transfer to a greased baking dish.
• Don’t skip seasoning. Eggs need salt and a little spice to shine.

  Taste your veggie mix before adding eggs.

Recipe Variations

• Greek-style: Use spinach, tomatoes, red onion, olives, oregano, and feta. Finish with a squeeze of lemon.
• Southwest: Add diced green chiles, corn, black beans, cumin, and pepper jack. Top with avocado and salsa.
• Broccoli cheddar: Steam small broccoli florets until crisp-tender, then sauté and pair with sharp cheddar.
• Smoked salmon: Fold in flaked smoked salmon, dill, capers, and goat cheese.

  Reduce added salt.

• Dairy-light: Swap cottage cheese for silken tofu and use a dairy-free shredded cheese or skip cheese entirely.
• Herb garden: Load up on parsley, basil, chives, and tarragon with a sprinkle of Parmesan.

FAQ

Can I make this without cottage cheese?

Yes. Replace cottage cheese with 1/3 cup Greek yogurt or 1/3 cup ricotta. If you skip it entirely, add an extra egg and 2 tablespoons milk for moisture.

What if I don’t have an oven-safe skillet?

Sauté the vegetables in any pan, then transfer everything to a greased 9-inch pie dish or 8×8-inch baking dish.

Bake as directed, adding 2–4 extra minutes as needed.

How can I tell when it’s done?

The edges will be puffed and lightly golden, and the center will be set with a slight jiggle. A knife inserted near the center should come out mostly clean with no wet egg.

Can I add meat?

Absolutely. Cooked turkey sausage, chicken sausage, or crumbled cooked bacon work well.

Use about 1/2 to 3/4 cup and reduce salt slightly.

Is this good for meal prep?

Yes. Slice and store in single-serve containers. It reheats well and keeps its texture for several days, making it ideal for grab-and-go meals.

Can I make it on the stovetop only?

Mostly, yes.

Cook over medium-low with a lid until the bottom is set and the top is nearly cooked, then finish under the broiler for 1–2 minutes to brown. Watch closely to avoid burning.

What sides go well with this?

Try a simple arugula salad with lemon, roasted potatoes, or fresh fruit. For a heartier plate, add whole-grain toast or quinoa.

How do I keep it from sticking?

Use a well-seasoned cast iron or a quality stainless skillet.

Preheat the pan, use enough oil, and avoid moving the eggs in the first minutes after pouring.

Can I reduce the eggs?

You can, but the texture may be thinner. If you cut back, use a smaller pan and keep the vegetable volume the same to prevent a watery result.

What cheese melts best?

Mozzarella and Monterey Jack melt smoothly, cheddar adds sharpness, and feta adds tang without melting fully. Use what you like, or mix a couple for balance.

Wrapping Up

This Protein-Packed Veggie Frittata is the kind of recipe you’ll make once and then keep in your rotation.

It’s simple, flexible, and delivers on flavor without a lot of effort. Use it as a clean-out-the-fridge meal, a make-ahead breakfast, or a quick dinner that feels put together. With a few basic steps and your favorite veggies, you’ll have a wholesome, satisfying dish any day of the week.