LOADED FRITTATA
LOADED CHICKPEA & PEAS FRITTATA
Nothing screams spring more than a frittata. It is loaded with veggies, and packed with fibre and protein… oh and tastes so delicious too. But the best part is that it is super easy to make. The secret ingredient? Chickpeas. Thank me later.
Serves 4
Prep Time: 10 min
bake Time: 25 Min
INGREDIENTS
6 eggs
100ml milk (dairy or plant-based)
1 can chickpeas, drained & rinsed
100g frozen peas (defrosted)
2 handful fresh spinach
2-3 tbsp Greek yoghurt
handful of fresh herbs (basil, dill, parsley)
1 tsp smoked paprika
1 tsp mixed herbs
1 tsp olive oil
salt and pepper to taste
optional: sprinkle of feta or grated cheese for topping
METHOD
Pre-heat the oven to 180C and lightly grease a baking dish.
Mash half of the chickpeas roughly with a fork, leaving the rest whole.
In a large bowl, whisk eggs, milk, greek yoghurt, smoked paprika, herbs, salt and pepper until smooth. Add the peas, the mashed and whole chickpeas, roughly chopped spinach and chopped fresh herbs. Mix well.
Pour the mixture into a prepared dish. Sprinkle with feta or grated cheese to top.
Bake for around 20-25 minutes, until set and lightly golden.
Cool slightly before slicing. Store in an airtight container for meal prep (up to 4 days).
Serve on top of a sarnie, or on its own.
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Per Serving (if cut into 4 squares)
Calories: ~295 kcal
Protein: ~20g
Carbohydrates: ~18.2 g
Fibre: ~4.8g
Fat: ~16 g
Iron: ~3.3 mg
Calcium: ~200 mg
Potassium: ~540 mg
Magnesium: ~ 78 mg
Zinc: ~ 2.5 mg
All values are an estimate.
These recipes are provided for inspiration. They are not prescriptive meal plans or serve as medical advice. We encourage you to listen to your body, honour your hunger and fullness, and adapt meals to suit your individual needs and preferences.
