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Seasonal Pea and Goats Cheese Frittata

Seasonal Pea and Goats Cheese Frittata

This simple dish is full of contrasting flavours. I always prefer to use goat's cheese rather than cow's milk cheese because it's easier to digest and with a fuller flavour and less is needed.

Gluten free, Low carbohydrate, Low GI, Wheat Free.


  • 2 tbsp olive oil
  • 1 small brown onion, cut into thin wedges
  • 1 clove garlic, slivered
  • 1 cup peas, shelled
  • 6 large free range eggs
  • 2 tbsp goat's milk
  • ¼ cup soft goat's cheese
  • 1 tbsp mint leaves, chopped
  • sea salt and black pepper to taste


Heat the olive oil in a pan and sauté the onion and garlic. Add the peas and ¼ cup water. Cook until the peas are tender and the water evaporates. Set aside to cool. 

Beat the eggs in a bowl and add the cheese, milk, mint and seasoning. Add the pea and onion mixture. Make sure the ingredients are well combined.

Wipe all around a non stick pan with oil.

Add the egg mix and cook on a low to medium heat for approx 5 - 7 minutes until the frittata is cooked on the bottom but still soft and runny on the top.

Place it under a grill to cook the top until it is firm and lightly golden.

Images: Peas - Jessica Ruscello | Upsplash  & Frittata - John Paul Urizar

Something incorrect here? Suggest an update below:
The Food Coach
Science Notes

Kj  1015kj Fibre 2.3g  Total Carbohydrate 4.6g     
Calories 243 kcal Fat 18.5g       Saturated Fat  4.2g 
Total Protein 13.9g        
Related Tip

The free range egg should never be overlooked in the healthy kitchen.

Mid week it can be used to make a healthy meal in minutes. It's a terrific source of protein and is packed full of nutrients.