Baked Egg and Vegetable Frittata Meal Prep with Feta and Roasted Peppers
There is something deeply satisfying about opening your fridge on a Tuesday morning and finding breakfast already sorted. This baked egg and vegetable frittata meal prep does exactly that. It is big, colourful, loaded with roasted vegetables and feta, and gives you five generous slices that keep beautifully for up to four days. No sad desk lunches, no skipping breakfast because you ran out of time. Just real food, ready when you need it.
What makes this version genuinely healthier than a classic frittata is a combination of small but meaningful swaps. Whole eggs are blended with liquid egg whites, which cranks the protein up to around 22 grams per slice without adding extra fat or calories. A spoonful of full-fat cottage cheese goes into the egg mixture too. It might sound unexpected, but it melts completely during baking and creates the most incredibly creamy, almost custardy texture while also sneaking in extra protein and calcium. The vegetables here are not just an afterthought. Baby spinach, roasted red peppers, zucchini, red onion and cherry tomatoes bring fibre, antioxidants and a naturally sweet flavour that means you barely need any added salt. Crumbled feta adds a salty, tangy punch that ties everything together without needing any heavy cream or butter.
The method is genuinely simple. You roast the harder vegetables for about fifteen minutes first so they soften and develop a little caramelised sweetness. That step matters more than people think. Raw zucchini and onion release water into the egg mixture as they cook, which can leave you with a soggy frittata. A quick pre-roast fixes that completely. Once your vegetables are ready, you scatter them into a parchment-lined baking dish, whisk together the egg mixture with a handful of aromatics, pour it all over and slide it into a moderate oven. The whole thing bakes gently for around 25 to 28 minutes until it is just set in the centre and lightly golden on top. Your kitchen will smell absolutely wonderful.
For meal prep, this frittata is a dream. Slice it into five portions while it is still slightly warm, let it cool fully, then transfer to individual airtight containers. In the morning you can eat a slice cold straight from the fridge, or reheat it in the microwave for about 60 seconds. It pairs brilliantly with a side of sliced avocado, a small handful of cherry tomatoes, or a piece of wholegrain toast if you want something more substantial. You can also customise the vegetables based on whatever needs using up in your fridge. Broccoli florets, mushrooms, asparagus tips and baby kale all work wonderfully here. Think of this recipe as a reliable template that adapts to whatever your week looks like.
Ingredients
- 6 large whole eggs (free-range if possible)
- 3 cup liquid egg whites (from carton or separated from about 5 eggs)
- 1 cup full-fat cottage cheese (blended smooth or whisked well)
- 1 medium zucchini (diced into 1cm cubes)
- 1 medium red bell pepper (deseeded and diced)
- 1 small red onion (thinly sliced)
- 200 g cherry tomatoes (halved)
- 2 large handfuls baby spinach (roughly chopped)
- 80 g reduced-fat feta cheese (crumbled)
- 2 cloves garlic (minced)
- 1 tbsp extra virgin olive oil (for roasting vegetables)
- 1 tsp dried oregano
- 1 tsp smoked paprika
- 1 tsp ground black pepper
- 1 tsp fine sea salt (adjust to taste)
- 1 tbsp fresh flat-leaf parsley (chopped, for garnish)
Instructions
- 1
Preheat your oven to 200 degrees Celsius (390 degrees Fahrenheit) fan-forced, or 210 degrees Celsius conventional. Line a 9x13 inch (23x33 cm) baking dish or a deep 9x9 inch square dish with baking parchment, letting the edges overhang so you can lift the frittata out easily later.
Spraying the parchment lightly with olive oil spray helps prevent any sticking.
- 2
Place the diced zucchini, red bell pepper and sliced red onion on a large rimmed baking tray. Drizzle over the olive oil, sprinkle with dried oregano and a pinch of black pepper, then toss everything together with your hands to coat. Spread out into a single layer and roast for 15 minutes, turning once halfway through, until softened and starting to caramelise at the edges.
Do not crowd the vegetables on the tray or they will steam rather than roast. Use two trays if needed.
- 3
Remove the roasted vegetables from the oven and reduce the oven temperature to 180 degrees Celsius (355 degrees Fahrenheit) fan-forced. Allow the vegetables to cool for about 5 minutes so they do not scramble the egg mixture when combined.
- 4
In a large mixing bowl, crack in the whole eggs and add the liquid egg whites. Whisk vigorously for about 60 seconds until the mixture is well combined and slightly frothy. Add the cottage cheese, minced garlic, smoked paprika, salt and remaining black pepper. Whisk again until smooth and evenly combined.
If your cottage cheese is chunky, blitz it briefly in a small blender or mash with a fork before adding. This ensures a silky texture in the finished frittata.
- 5
Scatter the roasted vegetables into your prepared baking dish. Add the halved cherry tomatoes and chopped baby spinach, distributing everything evenly. Pour the egg mixture slowly and evenly over the vegetables. Scatter the crumbled feta across the top.
Gently press down any vegetables that are sticking up above the egg mixture so they are mostly submerged.
- 6
Bake at 180 degrees Celsius for 25 to 28 minutes, until the centre is just set with only a very slight jiggle and the top is lightly golden. A knife inserted into the centre should come out clean with no wet egg mixture on it.
Start checking at the 23-minute mark. Overbaking will make the texture rubbery, so pull it out as soon as the centre is set.
- 7
Remove the frittata from the oven and allow it to cool in the dish for 10 minutes before lifting it out using the parchment overhang. Scatter fresh parsley over the top, then slice into 5 equal portions. Serve warm, or cool completely before transferring to meal prep containers.
Nutrition per serving
218kcal
Calories
22g
Protein
8g
Carbs
10g
Fat
2g
Fibre
5g
Sugar
420mg
Sodium
Pro Tips
- ✓
Pre-roasting the vegetables is not optional. It removes excess moisture and concentrates their flavour, keeping the frittata from becoming soggy.
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Cottage cheese is the secret to an incredibly creamy texture without heavy cream. Make sure it is whisked or blended smooth before adding it to the egg mixture.
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Let the frittata cool completely before sealing in containers. Trapping steam will create condensation and affect the texture.
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Slice with a sharp knife wiped clean between cuts for neat, restaurant-style portions.
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If your baking dish is glass or ceramic rather than metal, add an extra 3 to 5 minutes to the baking time as these materials conduct heat more slowly.
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Season conservatively before baking since feta is already quite salty. Taste and adjust after cooling if needed.
Frequently Asked Questions
Variations
- •
Mediterranean Turkey Sausage Frittata
Brown 150g of sliced chicken or turkey sausage in a pan before adding to the vegetable layer. Swap feta for kalamata olives and sun-dried tomatoes for an even bolder Mediterranean flavour. Protein increases to around 27 grams per slice.
- •
Green Goddess Frittata
Replace the roasted peppers and cherry tomatoes with asparagus tips, frozen peas (thawed) and broccolini. Add a tablespoon of pesto stirred directly into the egg mixture and top with goat cheese instead of feta for a vibrant, herby version.
- •
Spiced Moroccan Frittata
Add half a teaspoon each of cumin and coriander to the roasting vegetables along with a pinch of cinnamon. Stir chopped Medjool dates and drained chickpeas into the vegetable layer for a sweet, earthy and high-fibre variation that works brilliantly served with a dollop of Greek yoghurt.
- •
Dairy Free Turmeric Frittata
Omit the feta and cottage cheese. Blend 150g of silken tofu with half a teaspoon of turmeric and a tablespoon of nutritional yeast, then mix into the egg whites for a golden, dairy-free frittata with a subtle cheesy flavour and powerful anti-inflammatory properties.
Substitutions
- •Liquid egg whites → Whole eggs (Use 3 additional whole eggs instead of the egg whites. This will increase fat and calories slightly but the frittata will still be delicious and protein-rich.)
- •Cottage cheese → Full-fat Greek yoghurt (Use the same quantity. Greek yoghurt adds a slight tang and keeps the same creamy texture. Blend it with the eggs thoroughly before adding.)
- •Feta cheese → Goat cheese or ricotta (Goat cheese gives a creamier, milder flavour. Ricotta keeps it very mild and soft. Both work well. Reduce added salt slightly if using goat cheese as it can also be quite salty.)
- •Red bell pepper → Jarred roasted red peppers (Drain and pat dry very well before using. This skips the roasting step for the peppers and saves about 8 minutes of prep.)
- •Baby spinach → Baby kale or rocket (Both work equally well. Baby kale holds its texture slightly better during baking. Rocket can turn a little bitter with heat, so use sparingly.)
- •Cherry tomatoes → Sun-dried tomatoes (Use about 50g, oil-packed and well drained. Sun-dried tomatoes are more intense in flavour and add a chewier texture. They also contain less water, which is a bonus for keeping the frittata firm.)
🧊 Storage
Cool completely at room temperature (no longer than 1 hour). Slice into 5 portions and store in individual airtight containers in the refrigerator for up to 4 days. For freezing, wrap each slice in cling film, place in a zip-lock freezer bag and freeze for up to 2 months. Thaw overnight in the refrigerator before reheating.
📅 Make Ahead
You can roast the vegetables up to 2 days ahead and store them covered in the fridge. When ready to bake, bring them to room temperature for 10 minutes, assemble and bake as directed. The full frittata can also be baked on a Sunday and portioned for the entire working week.
