Roasted Garlic and Red Pepper Protein Frittata

This high-protein frittata turns a humble carton of eggs into a satisfying, muscle-fueling breakfast that tastes like it belongs on a brunch menu. Whole cloves of garlic are roasted until sweet and jammy, then folded into a thick custard of whole eggs and egg whites along with sweet roasted red peppers, melty cottage cheese, and a generous handful of sharp cheese. The whole thing bakes up golden and puffed in a single skillet, then gets finished with a fiery chili oil drizzle that cuts through the richness and wakes up every bite. Beyond its bold flavor, this frittata is a nutritional powerhouse built around the principles of a high-protein diet: a single serving delivers a hefty dose of complete protein from eggs, egg whites, and cottage cheese, helping keep you full for hours while supporting muscle maintenance and metabolism. It's naturally low in refined carbs, making it a smart choice for anyone managing blood sugar or working toward lean body composition goals. Best of all, it's a true one-pan breakfast that scales beautifully for meal prep — bake it once on a Sunday and reheat slices throughout the week for a fast, protein-forward breakfast that never feels boring thanks to that bold roasted garlic and spicy chili finish.

Ingredients

• 1 headgarlic, whole, top sliced off to expose cloves
• 3 tbspolive oil, divided
• 2 wholered bell peppers, sliced into strips
• 6 largeWhole eggs
• 1 cupegg whites, about 8 large egg whites
• 0.75 cupcottage cheese, small curd, blended or as-is
• 0.75 cupShredded sharp cheddar cheese, divided
• 0.5 cupyellow onion, diced
• 0.75 tspsalt
• 0.5 tspblack pepper
• 0.5 tspsmoked paprika
• 2 tbspfresh parsley, chopped, for garnish
• 2 tbspChili oil, store-bought or homemade, for drizzling
• 0.5 tspcrushed red pepper flakes, optional, for extra heat

Method

1. Preheat the oven to 400°F (200°C). Slice the top off the head of garlic to expose the cloves, drizzle with 1 tablespoon olive oil, and wrap tightly in aluminum foil.
2. Roast the wrapped garlic in the oven until the cloves are soft and golden, about 25 minutes. Remove and set aside to cool slightly, then squeeze the cloves out of their skins. 25:00
3. While the garlic roasts, slice the red bell peppers into strips and dice the onion on a cutting board.
4. Heat 1 tablespoon olive oil in the oven-safe skillet over medium heat. Add the onion and red peppers and sauté until softened and lightly charred at the edges, about 6-8 minutes. 8:00
5. While the vegetables cook, whisk together the whole eggs, egg whites, cottage cheese, half the cheddar cheese, salt, black pepper, and smoked paprika in a mixing bowl until well combined.
6. Mash the roasted garlic cloves slightly and fold them into the sautéed peppers and onions in the skillet, spreading them evenly across the pan.
7. Pour the egg mixture evenly over the vegetables in the skillet, gently stirring once to distribute everything evenly, then sprinkle the remaining cheddar cheese on top.
8. Transfer the skillet to the oven and bake until the frittata is puffed, golden, and just set in the center, about 20-22 minutes. 21:00
9. Remove the frittata from the oven and let it rest for 5 minutes before slicing. 5:00
10. In a small bowl, stir together the chili oil and crushed red pepper flakes if using. Slice the frittata into wedges, drizzle generously with the chili oil, and garnish with fresh parsley before serving.