Frittata — Recipe 58 of 60
Soy Isolate & Vegetable Protein Frittata
A thick, golden frittata that uses soy isolate powder dissolved into the egg mixture to dramatically boost the protein content of every slice. Loaded with colorful vegetables, finished with a seed crust on top and baked until perfectly set — this frittata works equally well as a protein-rich breakfast, a satisfying lunch or a light dinner. Make one large frittata and eat it across two days.
Nutrients (per serving)
- Calories
- ~320kcal
- Protein
- ~36g
- Carbs
- ~14g
- Fat
- ~14g
Ingredients
What you need
- 0125g soy isolate powder
- 023 tbsp pumpkin seeds
- 032 tbsp sunflower seeds
- 041 tbsp black chia seeds
- 056 large eggs
- 06150ml plant-based milk or regular milk
- 071 medium zucchini, thinly sliced
- 081 medium carrot, grated
- 091 handful of spinach
- 101 medium onion, finely diced
- 113 cloves garlic, minced
- 121 medium tomato, thinly sliced
- 132 tbsp olive oil
- 141 tsp dried oregano or basil
- 151 tsp smoked paprika
- 16Salt and pepper to taste
- 17Fresh basil or parsley to garnish
Instructions
How to make it
- 01
Preheat oven to 180°C.
- 02
Heat olive oil in a large oven-safe pan or cast iron skillet over medium heat.
- 03
Add onion and cook for 5 minutes until soft and translucent.
- 04
Add garlic and cook for 1 minute until fragrant.
- 05
Add grated carrot and zucchini and stir fry for 3 minutes until slightly softened.
- 06
Add spinach in batches and stir until completely wilted, about 2 minutes.
- 07
Season vegetables with dried oregano, smoked paprika, salt and pepper. Spread evenly across the bottom of the pan and remove from heat.
- 08
In a large bowl whisk eggs and plant-based milk together until completely combined and slightly frothy.
- 09
Remove from heat completely and wait 2 minutes before whisking in soy isolate powder — the egg mixture should be cool enough that the protein powder dissolves smoothly without cooking on contact.
- 10
Whisk soy isolate powder into the egg mixture until completely dissolved and smooth with no lumps.
- 11
Stir in chia seeds and season with salt and pepper.
- 12
Pour the egg and soy isolate mixture evenly over the vegetables in the pan.
- 13
Arrange tomato slices decoratively across the surface.
- 14
Scatter pumpkin seeds and sunflower seeds generously over the top, pressing lightly into the egg mixture so they stay in place during baking.
- 15
Transfer the pan to the preheated oven and bake for 20–25 minutes until the frittata is completely set in the center, puffed at the edges and golden on top.
- 16
Remove from oven and rest for 5 minutes before slicing.
- 17
Garnish with fresh basil or parsley and serve warm or at room temperature.
The science
Why it's good for you
Dissolving soy isolate powder into the egg mixture before baking is a brilliant technique that adds complete plant protein to every slice without any detectable change in flavor or texture. Each slice delivers 36g of combined animal and plant protein — a remarkable amount for a single serving of a vegetable-based dish. Eggs contribute choline, a nutrient critical for brain health and liver function that is difficult to obtain from plant sources alone, while soy isolate adds the complete amino acid profile needed for muscle repair and growth. Chia seeds distributed throughout the frittata add omega-3 fatty acids and calcium while helping bind the mixture for a cleaner slice. Pumpkin and sunflower seeds on top create a satisfying seed crust that adds zinc, magnesium and vitamin E with every bite. Spinach provides iron, folate and vitamin K while the colorful vegetables deliver a broad spectrum of antioxidants and phytonutrients. A complete, balanced meal that covers protein, healthy fats, complex carbohydrates and micronutrients in every single slice.