Easy Vegetarian Frittata Recipe

High Protein & Meal-Prep Friendly

If you’re looking for a simple vegetarian frittata recipe that’s nutritious, filling, and incredibly versatile, this one ticks all the boxes. Made with eggs, full-fat milk, cheddar cheese, and plenty of vegetables, this baked frittata is perfect for breakfast, lunch, or a light dinner.

It’s easy to prepare, uses everyday ingredients, and can be enjoyed hot or cold, making it ideal for meal prep, packed lunches, or picnics.

I find I'm quite bad at having a 'picky lunch' which really doesn't sastisy or get me through the afternoon without diving for the bisicuit tin, so this is so great for popping in the fridge and having as a more balanced food option.

Ingredients

• 10 eggs

• 195ml full-fat milk

• 150g grated cheddar cheese

• Squash, cut into small pieces

• Tenderstem broccoli, blanched

• Frozen peas

• 1 onion (red or brown)

• 1 garlic clove, crushed or finely chopped (lazy garlic works perfectly)

• Olive oil

• Salt and black pepper

  
  

Method

1. Preheat your oven to 180°C (fan).

2. In a large bowl, whisk the eggs and milk together. Season generously with salt and pepper and set aside.

3. Cut the squash into small chunks and roast until soft, golden, and slightly sweet.

4. Blanch the tenderstem broccoli and frozen peas in boiling water, then drain well.

5. Heat a little olive oil in a shallow ovenproof frying pan or dish. Fry the onion and garlic gently until softened and fragrant.

6. Add the roasted squash, broccoli, and peas to the pan, spreading everything out evenly.

7. Pour over the egg and milk mixture, sprinkle over the grated cheddar, and gently stir to combine.

8. Bake in the oven for around 40 minutes, or until the frittata is fully set in the middle and lightly golden on top.

Allow to cool slightly before slicing.

Can You Eat Frittata Cold?

Yes — and it’s delicious. This vegetarian frittata keeps well in the fridge and can be eaten warm or cold, making it perfect for:

• Packed lunches

• Meal prep

• Picnics

• Quick protein-rich snacks

  
  

Why This Vegetarian Frittata Is a Good Food Choice

This recipe isn’t just tasty — it’s a nutrient-dense, balanced meal that supports a healthy lifestyle.

🥚 High in Protein

Eggs, milk, and cheese provide a complete source of protein, helping to keep you full for longer and support muscle maintenance.

🥦 Packed with Vegetables

Squash, broccoli, peas, onion, and garlic deliver fibre, vitamins, and antioxidants that support digestion, immunity, and overall health.

🧀 Source of Calcium & Healthy Fats

Dairy ingredients contribute calcium for bone health and fats that help with nutrient absorption and satiety.

🕒 Great for Meal Prep

This baked frittata stores well, reheats easily, and doesn’t rely on ultra-processed ingredients — making it a practical, wholesome choice.

🌱 Vegetarian & Flexible

It’s naturally vegetarian and easy to adapt with seasonal vegetables, different cheeses, or fresh herbs.

⭐️ A balanced combination of protein, dairy, and vegetables makes this frittata a satisfying, nourishing meal any time of day.

Nutritional Information (approximate)

Based on 6 servings, per slice:

• Calories: ~330 kcal

• Protein: ~22 g

• Fat: ~24 g

• Saturated Fat: ~11 g

• Carbohydrates: ~8 g

• Sugars: ~5 g

• Fibre: ~2 g

• Salt: ~0.8 g

Nutritional values are estimates and will vary depending on portion size, vegetables used, and brands.