Vegetable Frittata Recipe High Protein with Cottage Cheese and Greens

Name: Vegetable Frittata Recipe High Protein with Cottage Cheese and Greens
Prep time: 12 min
Cook time: 23 min
Total time: 35 min
Yield: 6 servings
Ingredients: 8 large eggs (free-range preferred); 180 g low-fat cottage cheese (blended smooth or whisked well); 2 tablespoons olive oil (divided); 1 medium zucchini (grated and squeezed dry in a clean towel); 1 medium red capsicum (diced small); 80 g baby spinach (roughly chopped); 3 medium spring onions (thinly sliced, white and green parts); 2 cloves garlic (minced); 60 g reduced-fat feta cheese (crumbled for topping); 1 teaspoon dried oregano; 0.5 teaspoon smoked paprika; 0.25 teaspoon ground black pepper (or to taste); 0.25 teaspoon fine sea salt (adjust to preference); 2 tablespoons fresh flat-leaf parsley (chopped, for serving)

High ProteinKetoGluten-FreeMeal PrepNut-Free

Prep Time12 min

Cook Time23 min

Servings6

Calories218 kcal

Health Score7/10

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Vegetable Frittata Recipe High Protein with Cottage Cheese and Greens

If you have been searching for a morning meal that actually keeps you full until lunch, this vegetable frittata recipe hits every mark. It is high protein, genuinely satisfying, and packed with colourful vegetables that give you real nutritional value. The secret weapon here is a generous scoop of cottage cheese blended right into the egg base. It melts invisibly into the mixture as it bakes, adding a creamy texture and a significant protein boost without any extra calories from heavy cream or full-fat cheese. Each serving delivers around 22 grams of protein, which is impressive for a vegetable-forward breakfast.

What makes this frittata different from the usual versions you find is the vegetable combination. Instead of relying on a single pepper or a handful of mushrooms, this recipe layers baby spinach, roasted red capsicum, zucchini, and spring onions together. Those vegetables bring fibre, vitamins C and K, folate, and a range of antioxidants to the table. The zucchini in particular adds bulk and moisture without spiking the calorie count. Everything gets a quick sauté in olive oil first, which softens the vegetables, concentrates their flavour, and prevents any excess water from making the egg base watery during baking. That small step makes a big difference to the final texture.

The cooking method is the classic Italian approach. You start everything on the stovetop in an oven-safe skillet, let the edges just begin to set, then transfer the pan straight into a hot oven to finish cooking through. This gives you that golden, slightly puffed top that looks impressive with almost zero effort. There is no flipping required and no risk of the dreaded soggy middle. A sprinkle of crumbled feta on top before it goes into the oven adds a little saltiness and a pleasant tang that ties the whole dish together. Feta is lower in fat than many other cheeses while still delivering good flavour, so it earns its place here nutritionally.

This recipe is also a meal prepper's dream. You can bake the full frittata on a Sunday, slice it into six portions, and have breakfast sorted for most of the working week. It reheats beautifully in a low oven or a microwave in under two minutes. It is naturally gluten free, low in sugar, and works well within a lower carbohydrate eating pattern. You can customise the vegetables based on whatever is in your fridge, making it one of those endlessly flexible recipes you will return to again and again. Bring it to brunch, pack a slice for lunch, or eat it cold straight from the fridge. It genuinely works every single way.

Ingredients

Serves:6

8 large eggs (free-range preferred)
180 g low-fat cottage cheese (blended smooth or whisked well)
2 tablespoons olive oil (divided)
1 medium zucchini (grated and squeezed dry in a clean towel)
1 medium red capsicum (diced small)
80 g baby spinach (roughly chopped)
3 medium spring onions (thinly sliced, white and green parts)
2 cloves garlic (minced)
60 g reduced-fat feta cheese (crumbled for topping)
1 teaspoon dried oregano
0.5 teaspoon smoked paprika
0.3 teaspoon ground black pepper (or to taste)
0.3 teaspoon fine sea salt (adjust to preference)
2 tablespoons fresh flat-leaf parsley (chopped, for serving)

Instructions

1
Preheat your oven to 190 degrees Celsius (375 F). Position a rack in the centre of the oven.
Getting the oven hot before you start cooking means the frittata goes in at the right moment without sitting and overcooking on the stovetop.
2
In a blender or using a stick blender, combine the eggs, cottage cheese, dried oregano, smoked paprika, salt and pepper. Blend for about 20 seconds until completely smooth and slightly frothy. Set aside.
Blending the cottage cheese into the eggs removes any lumpy texture and ensures even protein distribution throughout the frittata.
3
Heat one tablespoon of olive oil in a 25 cm oven-safe non-stick skillet over medium heat. Add the diced capsicum and cook for 3 minutes, stirring occasionally, until it begins to soften.
4
Add the garlic and spring onions to the skillet and cook for one more minute until fragrant. Add the grated and squeezed zucchini and cook for a further 2 minutes. Stir in the baby spinach and cook just until wilted, about 1 minute. Spread the vegetables evenly across the pan.
Make sure the squeezed zucchini is as dry as possible. Excess moisture is the main cause of a wet, undercooked frittata centre.
5
Drizzle the remaining tablespoon of olive oil over the vegetables. Pour the egg and cottage cheese mixture evenly over the vegetables. Tilt the pan gently to ensure it settles into all the gaps. Scatter the crumbled feta over the top.
6
Cook on the stovetop over medium-low heat for 3 to 4 minutes without stirring, just until the outer edges begin to turn opaque and pull slightly from the sides of the pan.
Do not rush this stage. Letting the edges set on the stovetop first means the frittata holds its shape cleanly when you slice it after baking.
7
Carefully transfer the skillet to the preheated oven. Bake for 12 to 14 minutes until the centre is just set and the top is lightly golden. A clean knife inserted in the middle should come out without wet egg on it.
Every oven runs slightly differently. Start checking at 12 minutes to avoid overcooking, which makes the texture rubbery.
8
Remove from the oven using oven mitts and allow to rest in the pan for 5 minutes before slicing. The residual heat will finish setting the centre perfectly. Scatter fresh parsley over the top and slice into 6 wedges to serve.
Resting the frittata before slicing is important. Cutting too early causes the wedges to fall apart.

Nutrition per serving

218kcal

Calories

22g

Protein

Carbs

12g

Fat

1.8g

Fibre

3.5g

Sugar

390mg

Sodium

Pro Tips

✓
Squeeze the grated zucchini in a clean kitchen towel as firmly as you can. This single step prevents a soggy base more than anything else.
✓
Use a cast iron or oven-safe non-stick skillet. Never use a pan with a plastic handle in the oven.
✓
For extra protein, stir 30 g of crumbled firm tofu or an extra egg white into the egg mixture.
✓
Let the frittata come to room temperature for about 10 minutes before eating for the best flavour and texture.
✓
If your feta is very salty, reduce the added sea salt in the egg mixture to a small pinch.
✓
A wide spatula or a fish slice makes serving the wedges much cleaner than a regular spoon.

Frequently Asked Questions

What makes this a high protein vegetable frittata?↓

The combination of 8 whole eggs and 180 g of cottage cheese delivers a significant protein punch per serving. Whole eggs provide around 6 g of protein each, and cottage cheese adds an additional boost thanks to its high casein and whey content. Together they give this frittata roughly 22 g of protein per wedge, far more than a standard frittata made with eggs alone.

Can I make this vegetable frittata ahead of time?↓

Absolutely. This recipe was designed with meal prep in mind. Bake the full frittata, allow it to cool completely, then slice and store the portions in an airtight container in the fridge. It keeps well for up to 4 days. Reheat individual slices in a microwave for 60 to 90 seconds or in a low oven at 160 C for about 8 minutes.

Can I swap the vegetables in this frittata?↓

Yes, this recipe is very flexible. Cherry tomatoes, sliced mushrooms, steamed broccoli florets, kale, asparagus tips, or roasted sweet potato all work well. Just make sure any high-moisture vegetables like mushrooms or tomatoes are cooked and drained before adding the egg mixture, so the frittata sets properly.

Is this frittata suitable for a low carb or keto diet?↓

Yes. With only around 6 g of carbohydrates per serving, this frittata fits comfortably within low carb and ketogenic eating patterns. The fibre from the vegetables also means the net carbs are even lower. The fat from the eggs and olive oil makes it satisfying and appropriate for a keto breakfast.

Why do you blend the cottage cheese with the eggs?↓

Blending removes the grainy, lumpy texture that cottage cheese can have when added whole. Once blended with the eggs, it becomes completely smooth and creates a rich, creamy base that you would never identify as cottage cheese by texture alone. It also ensures the protein is evenly distributed in every bite.

Can I freeze individual slices of this vegetable frittata?↓

You can, although the texture of the vegetables softens slightly after freezing and thawing. Wrap each cooled slice individually in cling film, then place in a freezer-safe container. Freeze for up to one month. Thaw in the fridge overnight and reheat in a low oven rather than a microwave for the best texture.

Variations

•
Mediterranean Style
Add 40 g of sliced Kalamata olives and a handful of sun-dried tomatoes alongside the capsicum. Replace the feta with crumbled goat cheese and add a pinch of dried thyme.
•
Spicy Harissa Frittata
Stir one tablespoon of harissa paste into the egg mixture before pouring. Top with sliced cherry tomatoes and a drizzle of plain Greek yoghurt when serving for a cooling contrast.
•
Green Goddess Version
Use all green vegetables: broccolini florets, peas, extra spinach, and sliced courgette. Add a tablespoon of pesto stirred into the egg mixture and top with torn fresh basil leaves after baking.
•
Dairy-Free High Protein
Replace the cottage cheese with silken tofu blended smooth, and omit the feta or substitute with a dairy-free feta alternative. The protein count remains strong and the texture is very similar.

Substitutions

•
Cottage cheese → Silken tofu (Blend silken tofu smooth and use the same quantity. It keeps the frittata creamy and protein-rich while making it dairy-free.)
•
Feta cheese → Goat cheese or ricotta (Both melt slightly during baking and add a similar creaminess. Ricotta adds extra protein; goat cheese gives a more tangy flavour.)
•
Baby spinach → Kale or Swiss chard (Both work well. Remove tough stems and chop finely. Kale may need an extra minute of sautéing to soften properly.)
•
Red capsicum → Cherry tomatoes or roasted sweet potato (Cherry tomatoes add freshness; sweet potato adds sweetness and extra fibre. Reduce sweet potato to small cubes and roast before adding.)
•
Olive oil → Avocado oil (Avocado oil has a higher smoke point and works well for the stovetop sauté stage. Use in the same quantity.)

🧊 Storage

Store cooled frittata slices in an airtight container in the refrigerator for up to 4 days. Keep slices separated with a small piece of baking paper to prevent sticking. Reheat in a microwave on medium power for 60 to 90 seconds, or in an oven at 160 C for 8 minutes. Can be eaten cold. Freeze individual wrapped slices for up to 1 month.

📅 Make Ahead

The full frittata can be baked on a Sunday and stored in the fridge for weekday breakfasts. You can also prepare the vegetable mixture the night before, cover and refrigerate it in the skillet, then pour the egg mixture over it and bake fresh in the morning to cut down on morning prep time.