High Protein Cottage Cheese Frittata — 52g Protein

This high protein cottage cheese frittata is the most protein you will get out of a single pan before 9am: 52g per serving, from eggs, egg whites, cottage cheese and a little mozzarella, with spinach, mushrooms and red pepper folded through it. It takes 25 minutes start to finish and it is just as good cold the next day, which makes it a proper meal-prep breakfast.

The cottage cheese is the trick here. It melts into the eggs as they cook, so the frittata stays soft and creamy instead of drying out, and it adds about 28g of protein on its own. Use a low-fat cottage cheese if you want to keep the calories in check — the flavour barely changes.

Why you’ll love it

• 52g protein per serving, about 500 calories
• One pan, 25 minutes, no fancy equipment
• Meal-prep friendly — keeps 3 days in the fridge
• Works hot for breakfast or cold for lunch

Ingredients

• 6 large eggs
• 1 cup liquid egg whites
• 1 cup low-fat cottage cheese
• 1/2 cup shredded mozzarella
• 1 cup baby spinach
• 1/2 cup mushrooms, sliced
• 1/2 red bell pepper, diced
• 1/4 red onion, diced
• 1 clove garlic, minced
• 2 tsp olive oil
• 1/2 tsp salt
• 1/4 tsp black pepper
• Pinch of red pepper flakes
• Fresh parsley, to top

Equipment used

• A 10-inch oven-safe skillet, for cooking and baking in the same pan
• A whisk, for the eggs and cottage cheese
• Measuring cups, for the egg whites and cottage cheese

Instructions

1. Heat the oven to 375°F (190°C). Whisk the eggs, liquid egg whites, cottage cheese, salt, black pepper and red pepper flakes in a bowl until combined — a few small curds of cottage cheese are fine.
2. Heat the olive oil in a 10-inch oven-safe skillet over medium heat. Cook the onion, red pepper and mushrooms for 4–5 minutes until softened, then add the garlic and spinach and cook for 1 minute more until the spinach wilts.
3. Pour the egg mixture over the vegetables and stir gently once or twice. Cook on the stove for 2–3 minutes until the edges start to set.
4. Sprinkle the mozzarella over the top and move the skillet to the oven. Bake for 10–12 minutes until the centre is just set and the cheese is golden.
5. Rest for 3 minutes, then slice into 2 generous portions and top with fresh parsley.

Tips

• Do not overbake — take it out when the centre still has a slight wobble; it finishes setting as it rests.
• A cast iron skillet works best here because it goes straight from stove to oven.
• Swap the vegetables for whatever is in the fridge — this high protein cottage cheese frittata works with courgette, tomatoes and kale too.
• Leftovers keep 3 days in the fridge. Eat cold or warm gently in a pan.

Nutrition — Estimated nutrition per serving

These are estimated macros based on standard ingredient values, not lab-measured results.

More high-protein recipes to try

• High Protein Egg White Breakfast Burrito
• High Protein Greek Yogurt Pancakes
• High Protein Chocolate Overnight Oats

FAQ

Is the cottage cheese noticeable? Barely — it melts into the eggs and mostly disappears, leaving the frittata softer and creamier. If you really dislike the texture, blend the cottage cheese smooth before whisking it in.

Can I make it ahead? Yes — it keeps 3 days in the fridge and eats well cold, or warmed gently in a pan for a minute a side.

Can I use only egg whites? You can, but the yolks add flavour and keep it from going rubbery. The 6 whole eggs plus a cup of whites is what gets this to 52g per serving.

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