Baked Egg and Vegetable Frittata Meal Prep with Feta and Roasted Peppers

Baked Egg and Vegetable Frittata Meal Prep with Feta and Roasted Peppers is the kind of recipe that earns its place in your weekly rotation fast. The headline benefit here is protein, a serious 22 grams per serving with only 218 calories, which is a ratio that is genuinely hard to beat in a breakfast dish. Most frittatas rely on eggs alone, but this one layers in liquid egg whites and cottage cheese to push the protein higher without adding much fat or extra calories. The result is a frittata that keeps you full through a busy morning without weighing you down. It is also keto-friendly and completely gluten-free, so it works across a wide range of eating styles without needing any substitutions. The whole thing comes together in about 45 minutes from start to finish, and because it bakes in one dish, you are producing five or six solid portions in a single session. That is the core appeal. Cook it once on a Sunday and your breakfasts are sorted before the week even starts.

Every ingredient in this frittata is pulling its weight. The six large whole eggs form the structural base and contribute healthy fats, vitamin D, and choline, a nutrient important for brain function that most people under-consume. The three-quarter cup of liquid egg whites adds significant protein with almost no fat, which is why the macros here look so clean. Full-fat cottage cheese might seem like an unusual addition to a frittata, but it blends into the egg mixture and makes the interior noticeably creamier while adding extra protein and calcium. Zucchini brings bulk and fibre without adding meaningful carbohydrates, and it releases moisture during baking that keeps the texture soft rather than rubbery. Red bell pepper provides vitamin C and a natural sweetness that balances the saltiness of the feta. Cherry tomatoes caramelise slightly in the oven, concentrating their flavour. Baby spinach adds iron and folate. The 80 grams of reduced-fat feta brings that briny, tangy punch that ties all the vegetables together, while garlic and dried oregano give the whole dish a Mediterranean warmth that makes it taste considerably more interesting than a standard egg bake.

When this frittata comes out of the oven, the top is golden and slightly puffed, and the edges have pulled away just a little from the sides of the dish. The smell is all roasted garlic and herbs with that warm, eggy richness underneath. The technique matters here. You start by sauteing the onion, garlic, and bell pepper in olive oil until soft, which removes any raw sharpness from the onion and coaxes sweetness from the pepper before the oven does its work. The zucchini and spinach go in next, and cooking them down briefly gets rid of excess water that would otherwise make the frittata watery. The egg and cottage cheese mixture gets whisked together until smooth before everything is combined and poured into a baking dish. Baking at a moderate temperature gives a gentler, more even set than cooking on a stovetop. The interior stays soft and almost custardy, the feta goes slightly golden on top, and the cherry tomatoes blister and burst into small pockets of concentrated flavour throughout each slice.

This recipe is built around a few specific health goals. The high protein and relatively low carbohydrate content make it a strong choice for anyone managing blood sugar, following a ketogenic diet, or trying to preserve muscle while in a calorie deficit. At only 8 grams of carbohydrates per serving, it fits comfortably within standard keto macros. Athletes and active people who need a protein-rich breakfast without a lot of cooking effort in the morning will get real value from having this ready in the fridge. It is naturally gluten-free, so anyone with coeliac disease or gluten sensitivity can eat it without adapting anything. The fibre from the vegetables supports digestive health, which is something high-protein diets can sometimes lack. People who work early mornings, long shifts, or have children to get out the door will appreciate that breakfast is already handled. Vegetarians will find it satisfying and complete as a meal. The feta adds enough sodium and flavour that this does not taste like a health food compromise. It genuinely tastes like something you chose to eat.

Meal prep is where this frittata really earns its place. Once baked and cooled, it keeps in the fridge for up to five days in an airtight container. Slice it into individual portions before storing so you can grab a piece without cutting into the whole thing each morning. It reheats well in a microwave for about 60 to 90 seconds, or you can warm it in a low oven for 10 minutes if you prefer the edges to stay a little firmer. It also freezes successfully for up to two months. Wrap individual slices in cling film and then in foil, and thaw them overnight in the fridge before reheating. For variations, you could swap the feta for goat cheese if you want a creamier, milder flavour. Chopped sun-dried tomatoes and black olives work well in place of the cherry tomatoes for a more intense, savoury profile. A handful of chopped fresh basil stirred into the egg mixture before baking gives a noticeably brighter finish. The full recipe with exact quantities and step-by-step instructions is in the recipe card below.