Feta Pea Frittata (Easy High Protein Recipe)

Why You’ll Love This Recipe

• Quick and easy - ready in under 40 minutes
• High in protein and naturally filling
• Great for meal prep and leftovers
• Budget-friendly ingredients you likely already have
• Works for breakfast, brunch, lunch, or dinner

Is This Recipe Healthy?

Yes - this cheesy pea frittata is a balanced, nutrient-dense meal. Eggs provide high-quality protein and essential vitamins like B12 and D. Peas add fibre, plant-based protein, and natural sweetness. Cottage cheese and feta contribute extra protein and calcium, helping keep you fuller for longer. It’s naturally low in carbs, gluten-free, and a great option for a satisfying, wholesome meal without processed ingredients.

Key Tips & Guidance

• Don’t skip seasoning - eggs need good salt and pepper
• Use a well-greased baking dish to prevent sticking
• Drain peas well if using frozen or canned
• Let it rest for 5 minutes before slicing for cleaner cuts
• Avoid overbaking - remove from the oven when just set for a soft texture

Ingredients

• Eggs
• Garden peas / petit pois
• Feta cheese
• Cottage cheese
• Parmesan cheese 
• Salt and pepper
• Fresh parsley (for serving)

Step-by-Step Instructions

1. Prepare the oven and dish

Preheat the oven to 175°C (fan). Grease a square baking dish (about 8x8 or 9x9 inch) with oil or butter.

2. Prepare the peas

If using frozen peas, pour boiling water over them and let them sit for a few minutes. Drain thoroughly.

3. Whisk the eggs

In a large bowl, beat the eggs until smooth and fully combined.

4. Season and enrich

Add salt and pepper, then stir in the cottage cheese until evenly mixed.

5. Assemble the frittata

Scatter feta and peas across the base of the baking dish. Pour the egg mixture over the top. Finish with a sprinkle of Parmesan.

6. Bake

Bake for 25–35 minutes, until golden on top and fully set in the centre.

7. Serve

Allow to cool slightly, then slice and serve with parsley, extra feta, and black pepper.

Substitutions

• Feta → goat cheese or ricotta
• Cottage cheese → can be left out if preferred (the frittata may cook slightly quicker though!)
• Peas → spinach, broccoli, courgette, or mixed vegetables
• Parmesan → cheddar or nutritional yeast for a dairy-free option

How to Prep Ahead of Time

You can fully assemble the frittata mixture (eggs + dairy + peas) and store it covered in the fridge for up to 24 hours before baking. Alternatively, cook it fully and reheat portions throughout the week for quick meals.

How to Store & Use Leftovers

Store leftovers in an airtight container in the fridge for up to 3-4 days. Eat cold, or reheat in the microwave or oven until warmed through. It’s also great sliced into lunchboxes!

What to Eat With It

• Fresh green salad with lemon dressing
• Crusty bread or sourdough
• Roasted tomatoes or vegetables
• Avocado slices

FAQ

Can I make this dairy-free?

Yes, but you’ll need to replace feta, cottage cheese, and Parmesan with plant-based alternatives.

Can I use fresh peas instead of frozen?

Absolutely - just blanch them briefly if needed.

Why is my frittata watery?

This usually happens if the peas weren’t drained properly or if watery vegetables were added.

Can I make it in a pan instead of the oven?

Yes, but you’ll need to cook it slowly over low heat with a lid and finish under the grill for best results.