Simple Chickpea Frittata
A soft, savory frittata made with eggs, chickpeas, herbs, and vegetables. It’s filling yet light, comes together quickly, and can be baked or cooked on the stovetop.
Prep: 10 minutes
Cook: 20 minutes
Total: 30 minutes
Serves: 4
Ingredients
5 eggs
1 cup cooked chickpeas, drained and rinsed
½ onion, finely chopped
1 cup spinach or chopped parsley
¼ cup feta cheese
2 tbsp olive oil
½ tsp salt
¼ tsp black pepper
½ tsp dried oregano
Instructions
Step 1: Prep the Chickpeas
Lightly mash half of the chickpeas with a fork.
Leave the rest whole for texture.
Step 2: Cook the Vegetables
Heat olive oil in an oven-safe pan.
Sauté onion until soft.
Add spinach and cook until wilted.
Step 3: Mix the Eggs
In a bowl, whisk eggs with salt, pepper, and oregano.
Stir in chickpeas and feta (if using).
Step 4: Cook the Frittata
Pour egg mixture into the pan.
Cook on low heat for 5–7 minutes until edges set.
Step 5: Finish Cooking
Oven method: Transfer to a preheated oven at 180°C (350°F) and bake for 10–12 minutes.
Stovetop method: Cover pan and cook on very low heat until fully set.
Cool slightly, slice, and serve.
Tips
Add bell peppers, zucchini, or mushrooms if you like.
For dairy-free, skip feta.
Serve warm or at room temperature.
Great for meal prep — keeps well in the fridge.
Frequently Asked Questions
Q: Can I make it egg-free?
Yes — I can give you a chickpea-flour (vegan) frittata version if you want.
Q: How long does it keep?
Up to 3 days in the fridge in an airtight container.
Q: Is this kid-friendly?
Yes — soft, mild, and nutritious.
Nutritional Information
Calories: 210
Protein: 13g
Carbs: 12g
Fat: 12g