Roast Veggie, High Protein Frittata
- Katie Bateman
- Oct 13
- 3 min read
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If you’ve been hunting for a brunch or meal-prep recipe that’s hearty and health-conscious, this Roast Veggie High Protein Frittata is your new go-to. Loaded with roasted pumpkin (or sweet potato), zucchini, capsicum and mushrooms, plus a custardy egg-cheese base, it’s a satisfying one-pan dish that keeps you full without spiking your carbs. Whether you serve it warm or cold, slice it up for breakfast, lunch, or a protein-rich snack — it’s practical, flavourful, and nourishing.
Method
Why You’ll Love This Roast veggie, High Protein Frittata:
High in protein + low in carbs: With 10 eggs, cheese, and optional feta, each slice delivers substantial protein to support muscle repair and satiety, while keeping the carb count reasonable due to the fibre-rich veggies.
High fibre from real vegetables: The roast veggies (pumpkin / sweet potato, zucchini, capsicum, mushrooms) contribute vitamins, minerals and fibre — helping with digestion and fullness.
Vegetarian & flexible: No meat needed. The optional feta is just a bonus layer of tang, but the recipe stands strong without it.
Meal-prep friendly: This Roast veggie, High Protein Frittata holds its shape, reheats well, and can be frozen or refrigerated by serve. Slice it ahead and grab & go during busy mornings.
Balanced macros & nutrient density: This recipe is more than “eggs + veg” — the mix of fats (from cream or milk), protein, and vegetables gives you a satisfying balance that keeps you fuelled.
Versatile & forgiving: You can swap or omit veggies (within low-to-medium carb range), change cheeses, or use milk vs cream depending on your diet preferences — the structure remains reliable.
Ingredients
Frittata Filling mixture
10 eggs
200ml cream or full-fat milk
½ tsp salt and pepper, each
1 ½ cups grated cheddar cheese
2 large Field mushrooms, sliced
150g feta , crumbled (optional)
Roasted Veggies
2 tbsp Avocado oil
2 garlic cloves, minced
¾ tsp salt
½ tsp pepper
½ tsp mixed dried herbs
350g pumpkin, butternut or sweet potato, cut into
1.5cm cubes
2 zucchinis, sliced into 1.25cm thick rounds
1 large red capsicum, sliced
Method
Prep time: 20 minutes
Cooking Time: 70 minutes
Serves 6
Step One: Preheat the oven to 200 degrees Celsius. Toss all the ingredients for the
roasted veggies in a bowl and mix until they’re all covered with oil and seasoning.
Step Two: Spread evenly into a baking tray and roast for 30 Minutes. Leave to cool.
Step Three: Reduce oven temp to 180 degrees Celsius. Grease and line a 10 x 30cm
baking pan.
Step Four: Whisk eggs, cream, salt and pepper together. You can do this with a stick blender if needed
Step Five: Assemble the frittata by spreading ⅔ of the roasted veggies evenly across
the bottom of the pan. Crumble the feta over the veggies. Pour the egg mixture on
top. Sprinkle with grated cheese, top with the remaining veggies, sliced mushrooms.
Step Six: Bake for 40 minutes or until cooked through.
Step Seven: Let the frittata cool for at least 10 minutes before removing from the pan.
Then transfer to a cooling rack and remove the baking paper.
Food Prep tips: Cool completely, slice into even serves and refrigerate or freeze for
later.
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