Italian Baked Frittata with Peas and Vegetables (High Protein, Low Calorie)
There is something deeply satisfying about a frittata that comes out of the oven golden, puffed and smelling like an Italian kitchen on a Sunday morning. This Italian baked frittata with peas and vegetables captures all of that comfort while keeping things genuinely nutritious. We are talking about a dish that delivers over 20 grams of protein per serving, loads of fibre from the vegetables, and a calorie count that leaves you feeling energised rather than weighed down. It is the kind of breakfast that works equally well on a slow weekend morning or a hectic weekday when you need something substantial and fast.
What makes this recipe different from a traditional Italian frittata is the balance of whole eggs and egg whites. Using a combination of both gives you all the richness and flavour of a classic frittata without the excess saturated fat from using only whole eggs. The vegetables here do a lot of heavy lifting. Bright green garden peas bring a natural sweetness and a solid hit of plant-based protein and fibre. Baby spinach wilts into the egg mixture beautifully, adding iron and folate. Roasted red capsicum brings a smoky depth of flavour along with a boost of vitamin C, and thinly sliced courgette adds bulk and texture without adding significant calories. A modest amount of reduced-fat ricotta is stirred through the egg base, giving the frittata a creamy, almost custardy interior that feels indulgent but really is not.
The baking method is key to getting the right texture. Starting the frittata on the stovetop in an oven-safe skillet and then transferring it to a hot oven at 180 degrees Celsius means the bottom sets gently without burning while the top puffs and turns golden. You get an even cook all the way through without the rubbery texture that can happen when you rush a frittata on high heat. A light dusting of finely grated Parmigiano Reggiano on top before it goes into the oven creates a savoury, slightly crisp crust that tastes far more extravagant than the small amount used. Fresh basil scattered over the top just before serving lifts the whole dish with a fragrant, herbaceous finish that feels authentically Italian.
This is a recipe that genuinely rewards meal preppers. You can bake the frittata on a Sunday, slice it into wedges and keep it in the fridge for up to four days. Each wedge reheats well in a low oven or can be eaten at room temperature with a simple green salad alongside. The fibre and protein combination means it keeps you full for hours, which is one of the most underrated qualities in a breakfast recipe. It is also naturally gluten-free, which makes it suitable for a wide range of dietary needs. Serve it with a slice of wholegrain sourdough if you want to add some slow-release carbohydrates, or keep it as it is for a lighter, lower-carb morning meal.
Ingredients
- 4 large free-range whole eggs (at room temperature)
- 4 large free-range egg whites (at room temperature)
- 120 g reduced-fat ricotta cheese
- 30 g Parmigiano Reggiano (finely grated, divided)
- 150 g frozen garden peas (thawed and drained)
- 80 g baby spinach leaves (loosely packed)
- 1 medium courgette (thinly sliced into rounds)
- 1 medium roasted red capsicum (from a jar, drained and sliced into strips)
- 1 small white onion (finely diced)
- 2 cloves garlic (minced)
- 1 tbsp extra virgin olive oil
- 1 tsp dried Italian herb blend (or mixed herbs)
- 0.5 tsp fine sea salt (or to taste)
- 0.3 tsp black pepper (freshly ground)
- 1 small handful fresh basil leaves (to serve)
Instructions
- 1
Preheat your oven to 180 degrees Celsius (fan 160 degrees, or 350 degrees Fahrenheit). Position a rack in the middle of the oven.
Getting the oven fully preheated before the frittata goes in ensures an even, gentle bake with no raw centre.
- 2
Crack the 4 whole eggs and 4 egg whites into a large mixing bowl. Add the reduced-fat ricotta, half the grated Parmigiano Reggiano, the dried Italian herbs, salt and black pepper. Whisk everything together firmly until the ricotta is mostly incorporated and the mixture is smooth and slightly airy. Set aside.
A few small streaks of ricotta are fine. They will create lovely creamy pockets in the finished frittata.
- 3
Heat the extra virgin olive oil in a 24cm oven-safe, non-stick skillet over a medium heat. Add the diced onion and cook for 3 to 4 minutes, stirring occasionally, until softened and translucent. Add the minced garlic and cook for a further 30 seconds until fragrant.
Do not let the garlic brown. It should just bloom in the oil for that mellow, sweet flavour rather than a bitter bite.
- 4
Add the courgette slices to the pan and cook for 2 minutes, turning once, until just beginning to soften. Add the baby spinach and stir through the vegetables. Cook for about 1 minute until the spinach wilts. Scatter in the thawed peas and the roasted red capsicum strips and stir gently to combine everything evenly across the pan.
Spread the vegetables out into an even single layer before adding the egg mixture. This gives every slice a good distribution of colour and texture.
- 5
Reduce the heat to low. Pour the egg and ricotta mixture evenly over the vegetables in the skillet. Tilt the pan very gently so the egg base settles into any gaps. Leave it on the low heat for 2 to 3 minutes without stirring, just until the very edges begin to set and look opaque.
Resist the urge to stir or move the mixture once it is in the pan. Let the bottom set before transferring to the oven.
- 6
Scatter the remaining Parmigiano Reggiano evenly over the surface. Carefully transfer the skillet to the preheated oven. Bake for 16 to 18 minutes until the frittata is set all the way through, the top is lightly golden and a gentle shake of the pan shows no liquid wobble in the centre.
If the top is not quite golden enough at the 18 minute mark, switch to the grill function on high for 1 to 2 minutes. Watch it closely so it does not over-brown.
- 7
Remove the skillet from the oven using oven gloves and leave the frittata to rest in the pan for 5 minutes before slicing. This resting time is important as it allows the frittata to firm up and makes clean slices much easier to achieve.
- 8
Run a flexible spatula around the edge of the frittata to loosen it, then slice into 4 wedges directly in the pan or slide it onto a board. Scatter fresh basil leaves over the top and serve warm.
A small drizzle of extra virgin olive oil over each wedge just before serving adds a beautiful glossy finish and deepens the flavour.
Nutrition per serving
218kcal
Calories
22g
Protein
9g
Carbs
10g
Fat
3g
Fibre
4g
Sugar
390mg
Sodium
Pro Tips
- ✓
Use an oven-safe skillet with no plastic handles. A well-seasoned cast iron pan or a heavy non-stick pan with a metal handle both work brilliantly.
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Thaw frozen peas fully and pat them dry with kitchen paper before adding to the pan. Excess water can make the frittata slightly watery in the centre.
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Do not overcook the frittata in the oven. Pull it out while it still has just a very slight give in the very centre as it will continue to cook from residual heat during the resting period.
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Room temperature eggs whisk together more smoothly and create a fluffier texture than cold eggs straight from the fridge.
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For extra flavour, add a pinch of smoked sweet paprika to the egg mixture before whisking.
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Let leftovers come to room temperature for 10 minutes before eating. Cold frittata can taste rubbery. A brief reheat in a low oven at 140 degrees for 5 minutes brings it back beautifully.
Frequently Asked Questions
Variations
- •
Sun-Dried Tomato and Olive
Replace the roasted capsicum with 6 halved sun-dried tomatoes (drained of oil) and scatter 8 to 10 halved kalamata olives through the vegetable base before adding the egg mixture. The briny depth pairs beautifully with the sweet peas.
- •
Asparagus and Lemon
Swap the courgette for 6 to 8 thin asparagus spears, trimmed and cut into 3cm pieces. Add the finely grated zest of half a lemon to the egg mixture before whisking for a bright, spring-forward version.
- •
Dairy-Free Version
Replace the ricotta with 120g of firm silken tofu blended until smooth. Replace the Parmigiano with 2 tablespoons of nutritional yeast stirred into the egg base and another tablespoon sprinkled on top. The result is a lighter, dairy-free frittata that still has a savoury, satisfying depth.
- •
Spicy Calabrian-Style
Add half a teaspoon of dried chilli flakes to the onion and garlic while they soften on the stovetop. Stir a teaspoon of Calabrian chilli paste into the egg mixture for a gently fiery version with a southern Italian character.
Substitutions
- •Reduced-fat ricotta → Full-fat ricotta or cottage cheese (Full-fat ricotta gives a richer result. Blended cottage cheese is a higher-protein option and keeps the calorie count lower.)
- •Parmigiano Reggiano → Pecorino Romano or Grana Padano (Both work well. Pecorino is slightly saltier so reduce the added salt by a pinch. Nutritional yeast works for a dairy-free option.)
- •Baby spinach → Kale or Swiss chard (Remove tough stems and roughly chop. Kale and chard take slightly longer to wilt so add them to the pan 2 minutes before the courgette.)
- •Roasted red capsicum from a jar → Fresh red capsicum (Dice and add with the onion at the beginning of the stovetop stage to soften fully before the egg mixture is added.)
- •Courgette → Thinly sliced fennel or leek (Both add a gentle anise or onion sweetness that works beautifully in an Italian-style frittata.)
🧊 Storage
Cool the frittata completely before storing. Wrap individual wedges in beeswax wrap or place in an airtight container and refrigerate for up to 4 days. To freeze, wrap each slice tightly in cling film and place in a freezer-safe bag for up to 1 month. Thaw overnight in the fridge before reheating in a low oven.
📅 Make Ahead
The vegetables can be sauteed the night before and stored covered in the fridge. The egg and ricotta mixture can also be whisked and stored covered in the fridge for up to 12 hours. When ready to cook, simply reheat the vegetables briefly in the skillet, pour over the egg mixture and proceed with the baking steps.
