Savory Chickpea & Herb Frittata
A protein-packed breakfast that bakes to golden perfection with fresh herbs and caramelized onions. This American-inspired recipe (vegetarian, high-protein), ready in about 37 minutes, combines chickpeas, onion, fresh parsley into a breakfast that fuels the morning without the midday crash — make-ahead-friendly and balanced enough to anchor the first meal of the day. Each serving lands at about 320 calories and feeds 2, so it sits comfortably in a weekly breakfast rotation alongside fruit, yogurt, or coffee. Tap "Plan a meal with the AI" below to drop this recipe into your week and send the ingredients straight to Instacart. Nutrition values are approximate, calculated from USDA FoodData Central (fdc.nal.usda.gov) — verify against ingredient labels for any health-driven dietary plan.
Ingredients
- 1 cup, rinsed and drained chickpeas
- 1/2 cup, finely diced onion
- 3 tbsp, chopped fresh parsley
- 1 tsp, chopped fresh thyme
- 4 large egg
- 1/4 cup whole milk
- 1 tbsp olive oil
- 1/4 tsp sea salt
- 1/8 tsp black pepper
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Equipment for this recipe
Tools this recipe's steps call for, with a link to each on Amazon.
Instructions
- Step 1: Preheat oven to 375°F. Heat olive oil in an oven-safe skillet over medium heat. Add diced onion and cook for 5-6 minutes until translucent and golden at edges.
- Step 2: In a bowl, whisk together eggs, milk, 1/4 tsp sea salt, and 1/8 tsp black pepper until fully combined. Stir in rinsed chickpeas, chopped parsley, and thyme.
- Step 3: Pour egg mixture over onions in skillet. Gently shake pan to distribute ingredients evenly. Bake for 20-22 minutes until edges are golden and center is set with a slight jiggle.
