Baked Frittata

chickpea rosemary frittata

Baked Frittata

I’ve included this recipe because it’s wonderfully versatile. The chickpeas and rosemary may be a bit to full-on for breakfast but you can easily ditch the rosemary and replace the chickpeas with an extra 2 eggs.

It also makes a great lunch or dinner with a green salad on the side. Note the video recipe contains parmesan cheese but for the slow-carb diet it’s best to skip the cheese unless you’re having a cheat day.

enough for 2
takes: 20 minutes

4 eggs
1 can chickpeas (400g/14oz), drained
2 sprigs rosemary, leaves picked

1. Preheat oven to 200C (400F) and place a baking tray on the middle shelf.

2. Line a 20cm (8in) springform pan with baking paper & grease with olive oil.

3. Whisk eggs lightly in a small bowl.

4. Place chickpeas in the prepared tin. Pour over the egg mixture & scatter over the rosemary. Season.

5. Place on the preheated tray and bake until golden and puffy and the centre feels firm and springy, about 15 minutes, serve hot.

Quantities for Different Serving Sizes

You could easily halve or double the recipe. Any larger might be problematic for fitting it in the pan though!

Prepare Ahead?

This can easily be prepared ahead and reheated when you’re ready to eat. Although I’d probably save adding the spinach until the last minute to keep it as fresh as possible.

Variations

vegan – tough one. Best to try scrambled tofu instead – equally as versatile. Although I should try a baked tofu dish one day.

carnivore
– replace chickpeas with 2 sliced chorizo, bacon or crumble some pork sausages in a pan and cook until just browned & scatter over the egg mixture before baking. OR top with small rashers of bacon and let them cook in the oven.

asparagus frittata
– grill a large bunch of asparagus (or steam) until tender. Skip the chickpeas, pour egg mixture into the pan and top with the asparagus spears.

change the chickpeas – replace with canned white beans, butter beans, or even canned lentils.

tomato & basil – ditch the chickpeas and rosemary and scatter with halved cherry tomatoes. Serve with fresh basil leaves or pesto on top.

carb lovers / more substantial
– serve with crusty bread + butter.

paleo (gluten, grain + dairy-free) – replace chickpeas with roast diced veg.

more veg – add grilled veg.

Waste Avoidance Guide

eggs – will keep in the fridge for weeks or use for another meal.

chickpeas – keep in the pantry.

rosemary – will keep in a plastic bag in the fridge for weeks. Also freezes well.

Problem Solving Guide

too runny – probably not baked through the centre. Pop it back in the oven for a little longer.

leaking watery fluid – woops. When eggs are overcooked you get a phenomenon called syneresis where the protein looses the ability to hold water so you get watery fluid weeping out. Not the nicest but it won’t hurt you if you eat it. Next time cook it less.

frittata sticking to the pan – unfortunately one of the downsides of this method is the egg likes to stick to the pan. So it’s important to grease well and line the pan with baking paper. Foil tends to stick worse than baking paper for some reason.

don’t have a springform pan? – a cake tin with a removable base will work or even an ovenproof dish. Just make sure you line the base and sides and leave some paper overhanging so you can lift it out when it’s done.

Serving Suggestions

Great on its own. Or with a green salad or wilted greens.

Leftover Potential

Excellent. Either serve cold or gently reheat in the oven for 5 minutes or so.

Related Links

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