This high-protein frittata is the ultimate meal-prep recipe

Name: Low-carb high-protein frittata recipe
Prep time: 20 min
Cook time: 75 min
Total time: 95 min
Yield: 6
Ingredients: 40.00 ml extra virgin olive oil; 6 large garlic cloves, thinly sliced; 1 large red onion, cut into thin wedges; 2 tsp za’atar; 1 bunch English spinach, leaves picked; 6 large eggs; 250g cottage cheese; 75g parmesan, finely grated; 400g can butter beans, rinsed, drained; Salad leaves, to serve (optional)

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20m

1h 15m

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by Lucy Nunes

Delicious Team

Jan 12, 2026

This deceptively simple-looking frittata packs a punch of flavour, with caramelised onion, garlic and a sprinkle of za’atar. It’s high in protein, thanks to the cottage cheese, parmesan and pulses. Enjoy as is, or dress it up with a few salad leaves, soft goat’s cheese or roasted vegies for a light meal.

You’ll need a 19cm square cake pan for this recipe.

2 tbs extra virgin olive oil
6 large garlic cloves, thinly sliced
1 large red onion, cut into thin wedges
2 tsp za’atar
1 bunch English spinach, leaves picked
6 large eggs
250g cottage cheese
75g parmesan, finely grated
400g can butter beans, rinsed, drained
Salad leaves, to serve (optional)

Method

1.

Preheat oven to 180°C/160°C fan-forced. Grease base and sides of a 19cm square cake pan and line with baking paper.
2.

Heat 1 tbs oil in a large frypan over medium-low heat. Cook garlic, stirring occasionally, for 3-4 minutes, until golden. Set garlic aside with a slotted spoon. Increase heat to medium-high and cook the onion in the same pan for 8 minutes, stirring occasionally, until well browned. Season with salt flakes and freshly ground black pepper. Add za’atar, stir to coat and set aside on a plate. Add remaining oil to pan and cook spinach, tossing, for 1 minute, or until wilted. Transfer to a colander and let spinach drain.
3.

Whisk eggs in a large bowl until smooth. Add both cheeses and season with salt flakes and freshly ground black pepper. Whisk to combine. Pour into prepared pan. Add beans and half the garlic. Arrange onion and spinach in pan and sprinkle over remaining garlic. Bake for 55 minutes, or until set.
4.

Serve warm or at room temperature with leaves, if you like.