Chickpea and Spinach Frittata

Looking for a protein-packed, vegetarian breakfast that’s both nutritious and delicious? This Chickpea and Spinach Frittata is my go-to recipe when I want something satisfying that doesn’t take hours to prepare. It’s perfect for busy mornings, weekend brunches, or even a light dinner. The combination of protein-rich chickpeas and iron-packed spinach creates a perfectly balanced meal that’ll keep you energized throughout the day.

Ingredients

• 8 large eggs
• 1 can (15 oz) chickpeas, drained and rinsed
• 3 cups fresh spinach, roughly chopped
• 1 medium onion, diced
• 3 cloves garlic, minced
• 1/2 cup milk (dairy or plant-based)
• 1/2 cup crumbled feta cheese (optional)
• 2 tablespoons olive oil
• 1 teaspoon dried oregano
• Salt and pepper to taste

Instructions

1. Preheat your oven to 375°F (190°C). Heat a 10-inch oven-safe skillet over medium heat.
2. Add olive oil and sauté the diced onion until translucent (about 5 minutes).
3. Add minced garlic and cook for another minute until fragrant.
4. Toss in the chickpeas and cook for 3-4 minutes until slightly crispy on the outside.
5. Add the spinach and cook until just wilted, about 2 minutes.
6. In a large bowl, whisk together eggs, milk, oregano, salt, and pepper.
7. Pour the egg mixture over the vegetables in the skillet. Sprinkle feta cheese if using.
8. Cook on the stovetop for 3-4 minutes until the edges start to set.
9. Transfer the skillet to the preheated oven and bake for 12-15 minutes, or until the center is set.
10. Let cool for 5 minutes before slicing and serving.

Cook Time and Serving Size

Prep Time: 10 minutes
Cook Time: 20 minutes
Total Time: 30 minutes
Servings: 6 portions

Recipe Notes

For best results, bring your eggs to room temperature before cooking. This helps create a fluffier frittata. If you’re using a cast-iron skillet, make sure it’s well-seasoned to prevent sticking.

You can customize this Chickpea and Spinach Frittata with different vegetables like bell peppers or mushrooms. If you’re dairy-free, simply skip the feta and use your favorite plant-based milk. The frittata keeps well in the refrigerator for up to 3 days, making it perfect for meal prep.

To ensure your frittata doesn’t stick, give your skillet a gentle shake after adding the egg mixture – if it moves freely, you’re good to go. If you notice the top browning too quickly in the oven, cover it loosely with foil.

Chickpea and Spinach Frittata

A protein-packed, vegetarian breakfast that's both nutritious and delicious. Perfect for busy mornings, weekend brunches, or even a light dinner. The combination of protein-rich chickpeas and iron-packed spinach creates a perfectly balanced meal.

Print Recipe Pin Recipe

Prep Time 10 minutes mins

Cook Time 20 minutes mins

Total Time 30 minutes mins

Servings 6

Ingredients

  

• 8 large eggs
• 1 can 15 oz chickpeas, drained and rinsed
• 3 cups fresh spinach roughly chopped
• 1 medium onion diced
• 3 cloves garlic minced
• 1/2 cup milk dairy or plant-based
• 1/2 cup crumbled feta cheese optional
• 2 tablespoons olive oil
• 1 teaspoon dried oregano
• Salt and pepper to taste

Instructions

 

• Preheat your oven to 375°F (190°C). Heat a 10-inch oven-safe skillet over medium heat.
• Add olive oil and sauté the diced onion until translucent (about 5 minutes).
• Add minced garlic and cook for another minute until fragrant.
• Toss in the chickpeas and cook for 3-4 minutes until slightly crispy on the outside.
• Add the spinach and cook until just wilted, about 2 minutes.
• In a large bowl, whisk together eggs, milk, oregano, salt, and pepper.
• Pour the egg mixture over the vegetables in the skillet. Sprinkle feta cheese if using.
• Cook on the stovetop for 3-4 minutes until the edges start to set.
• Transfer the skillet to the preheated oven and bake for 12-15 minutes, or until the center is set.
• Let cool for 5 minutes before slicing and serving.