High Protein Roasted Shallot Cheddar Frittata

This high-protein roasted shallot and cheddar frittata is an easy, oven-baked recipe that fits effortlessly into busy weekdays, relaxed weekends, and everything in between. Warming, deeply savoury, and packed with protein, it works just as well for breakfast, lunch, or a light dinner. It’s simple, flexible, and made with everyday ingredients - yet still feels special thanks to the sweet, caramelised roasted shallots.

Why you’ll love this recipe

• High in protein and naturally filling
• Easy to prep and bake in one dish
• Great hot or cold
• Perfect for meal prep
• Customisable with different cheeses or veg

Is this recipe healthy?

Yes - this frittata is a balanced, nutrient-dense meal. Eggs provide high-quality protein and essential vitamins, while cottage cheese boosts protein without excessive fat. Shallots add fibre and antioxidants, and using olive oil supports heart health. It’s satisfying without being heavy, making it a great option for steady energy levels.

Key tips & guidance 

Roast the shallots properly

Roasting the shallots separately is key to this recipe. High heat softens them while encouraging caramelisation, which adds sweetness and depth. Make sure they’re spread out in the dish so they roast rather than steam.

Season in layers

Lightly season the shallots before roasting and the egg mixture separately. This ensures the finished frittata is well-balanced throughout, not just on the surface.

Choose a strong, flavourful cheese

Mature or extra-mature cheddar works best here, as its sharpness balances the sweetness of the shallots. Milder cheeses can get lost against the eggs.

Cottage cheese = texture + protein

Cottage cheese melts into the eggs as it bakes, creating a tender, custardy texture without heaviness. Whisk thoroughly so it distributes evenly.

Don’t overbake

The frittata should be just set in the centre, with a slight wobble when gently shaken. It will continue to firm up as it rests.

Let it rest before slicing

Resting for 5 minutes allows the structure to settle, making cleaner slices and a better texture.

Ingredients

• Shallots
• Eggs
• Mature cheddar
• Cottage cheese
• Dried thyme or oregano
• Salt and black pepper
• Olive oil or butter

Step-by-step instructions

1. Preheat and prepare

Preheat the oven to 220c fan. Grease an 8 x 8 inch baking dish with olive oil or butter.

2. Prepare the shallots

Peel the shallots and quarter them lengthways, separating the layers slightly so they roast evenly.

3. Roast the shallots

Add the shallots to the dish, drizzle with olive oil, season lightly with salt and pepper, and roast for 10 minutes.

Remove from the oven, stir, then return for another 5 minutes until soft and lightly caramelised.

4. Mix the egg base

In a large bowl, whisk together the eggs, cottage cheese, grated cheddar, dried herbs, salt, and black pepper until well combined.

5. Assemble

Carefully pour the egg mixture over the hot roasted shallots, spreading evenly.

6. Bake the frittata

Reduce the oven temperature to 180c fan. Bake for 15 - 20 minutes, until puffed, golden, and just set in the centre.

7. Rest and serve

Remove from the oven and let rest for 5 minutes before slicing and serving.

Substitutions

• Swap cheddar for feta, or a mix of mozzarella and parmesan. Just be mindful of the salt level of whatever cheese you add.
• Use brown onions or red onions instead of shallots. Or if you don’t want any type of onion then roasted red peppers would be delicious too. 
• Add chopped spinach for some greens! 
• Add fresh herbs if you want too! Chopped basil or parsley would both be great. 

How to prep ahead

Roast the shallots up to 2 days in advance and store in the fridge. Mix the eggs just before baking for best texture.

How to store & use leftovers

• Store in an airtight container in the fridge for up to 3-5 days
• Eat cold, reheat gently, or pack for lunch
• Great sliced into squares for grab-and-go meals

What to eat with this frittata

• Stuffed inside a pitta with some mashed avocado and sriracha mayonnaise 
• Simple green salad with mustardy dressing
• Roasted tomatoes or mushrooms
• Sourdough toast or seeded crackers

FAQ

Can I freeze this frittata?

Yes - slice, wrap well, and freeze for up to 2 months.

Can I make this dairy-free?

You can omit the cheese or use dairy-free alternatives, though texture will change slightly.

Is this suitable for meal prep?

Absolutely - it holds up very well over several days.

Can I make this in a different sized dish?

Yes. A slightly larger dish will give you a thinner frittata and shorter bake time, while a smaller dish will make it thicker and need a few extra minutes. Just watch for a set centre.

How do I know when the frittata is fully cooked?

The top should be lightly golden and the centre just set with no visible liquid. A knife inserted in the middle should come out mostly clean.

Can I add meat to this recipe?

Yes - cooked bacon, ham, or sausage work well. Make sure any meat is fully cooked and not too greasy before adding to the egg mixture.

Can I eat this cold straight from the fridge?

Yes - it’s designed to hold its structure and flavour when cold, making it perfect for packed lunches or quick snacks.

What’s the best way to reheat it without drying it out?

Reheat gently in a low oven or microwave in short bursts, covered, to retain moisture.