High Protein Frittata Recipe
This high-protein frittata isn’t just a breakfast thing—it’s perfect any time of day. Whether you need a quick lunch, a post-workout meal, or a light dinner, this chickpea frittata has you covered. Pair it with a fresh salad for a balanced plate, or serve it as a hearty side with your favorite protein. It’s flavorful, satisfying, and super easy to make ahead for busy days.
Why This Recipe Rocks
- Packed with Protein & Fiber: The combo of eggs and chickpeas gives you a satisfying, muscle-fueling meal.
- Super Easy & Minimal Cleanup: Everything cooks in one skillet, making life easier.
- Great for Meal Prep: Make it ahead, store it in the fridge, and enjoy a protein-packed meal on the go.
- Perfect for Any Meal: Whether it’s breakfast, brunch, or even dinner, this frittata fits the bill.
Ingredients you’ll need and Variations
Eggs: The base of this frittata provides structure and protein. If you want a lighter version, you can use 4 whole eggs and 2 egg whites.
Chickpeas: Add fiber and an extra protein boost.
Milk: Helps create a fluffier texture. Dairy or plant-based milk both work well—oat or almond milk keeps it light.
Cheese: Cheddar gives a sharp flavor, while feta adds a salty tang.
Paprika: Smoked paprika enhances the depth of flavor, but regular paprika works fine too.
Vegetables: Red bell peppers bring sweetness, but feel free to switch them out for mushrooms, spinach, or zucchini.
How to make this recipe
Preheat the Oven: Preheat your oven to 375°F (190°C).
Sauté the Veggies: Heat the olive oil in an oven-safe skillet over medium heat. Add the sliced onion and cook until softened, about 3–4 minutes. Stir in the diced red bell pepper and garlic, cooking for another 2 minutes until fragrant. Add the cooked chickpeas and stir to combine.
Mix Eggs & Cheese: In a bowl, whisk together the eggs, milk, and half of the shredded cheese until fully combined.
Add Spices: Stir in the paprika, salt, and black pepper, mixing well.
Pour & Top: Evenly pour the egg mixture over the sautéed chickpea mixture in the skillet. Sprinkle the remaining cheese on top.
Bake to Perfection: Transfer the skillet to the preheated oven and bake for 12–15 minutes, or until the frittata is fully set in the center and slightly golden on top.
Cool & Serve: Remove from the oven and let it cool for a few minutes before slicing. Serve warm and enjoy!
Macros & Nutrition (Per Serving)
Note: These macros are based on the exact ingredient amounts listed above and a serving of about a 1/4 of the recipe. (These values are estimates and can vary depending on the exact ingredients used and portion sizes.)
- Calories: 350 kcal
- Protein: 19g
- Carbs:23g
- Fat:21g
- Fiber: 5g
Meal Prep & Storage Tips
Refrigeration: Store leftovers in an airtight container in the fridge for up to 4 days.
Freezing: Slice the frittata into portions and wrap them individually in plastic wrap or place them in freezer-safe containers. Freeze for up to 2 months.
Reheating: For best results, reheat in the oven at 350°F (175°C) for about 10 minutes. If using a microwave, heat in 30-second intervals until warm.
On-the-Go Option: Pack a slice with a side of greens or toast for a quick and balanced meal.
Meal Prep Hack: Make a double batch and freeze half so you always have a high-protein breakfast ready!
More High-Protein Recipes You’ll Love
Yogurt and Muesli Bowl – Two Ways
High-Protein Frittata
This Chickpea and Red Pepper Frittata is a savory, protein-packed dish filled with tender veggies, smoky paprika, and melted cheese, in fluffy eggs for a satisfying meal any time of day.
Ingredients
- 6 large eggs
- 1 can chickpeas, drained
- 1 red bell pepper, diced
- 1 large onion, thinly sliced
- 3 cloves garlic, minced
- 2 tbsp olive oil
- 1/2 cup shredded cheese (cheddar, feta, or your choice)
- 1/3 cup milk (dairy or plant-based)
- 1 tsp paprika
- 1 tsp salt
- 3/4 tsp black pepper
Instructions
- Preheat the Oven: Set your oven to 375°F (190°C).
- Sauté the Veggies: Heat olive oil in a large oven-safe skillet over medium heat. Add the sliced onions and garlic, cooking until softened and fragrant, about 3 minutes. Stir in the diced red pepper and continue to sauté for another 4-5 minutes until tender.
- Add Chickpeas and Season: Toss in the cooked chickpeas, paprika, salt, and black pepper. Stir everything together and let it cook for 2 more minutes.
- Whisk the Eggs: In a bowl, whisk together the eggs, milk, and half of the cheese. Pour the egg mixture evenly over the sautéed veggies in the skillet.
- Top with Cheese: Sprinkle the remaining cheese over the top. Let the frittata cook on the stove for about 3-4 minutes until the edges begin to set.
- Bake: Transfer the skillet to the preheated oven and bake for 10-12 minutes, or until the frittata is fully set and slightly golden on top.
- Serve: Let it cool for a few minutes before slicing. Serve warm or at room temperature.
Notes
Heat: If you prefer more heat, add a pinch of cayenne or red pepper flakes for an extra kick.
Nutrition Information:
Yield: 4 Serving Size: 1Amount Per Serving: Calories: 350Total Fat: 21gSaturated Fat: 6gTrans Fat: 0gUnsaturated Fat: 13gCholesterol: 295mgSodium: 948mgCarbohydrates: 23gFiber: 5gSugar: 7gProtein: 19g
Nutrition information on That Protein Life is estimated using online calculators and may vary based on ingredients, brands, and preparation methods. For the most accurate results, use a food scale and trusted calculator. This information is for general guidance only—please consult a professional for specific dietary needs. That Protein Life is not responsible for any discrepancies or outcomes.
