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

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Prep Time 15 minutes
Cook Time 30 minutes
Total Time 45 minutes
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.