EGG WHITE FRITTATA with SPINACH | Protein Packed Meal Prep!

EGG WHITE FRITTATA RECIPE: https://cleananddelicious.com/egg-white-breakfast-frittata-with-fresh-spinach/

Learn how to make a simple egg white frittata for a high-protein breakfast. This veggie-packed recipe is easy to make and perfect for meal prep.

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EGG WHITE FRITTATA RECIPE: https://cleananddelicious.com/egg-white-breakfast-frittata-with-fresh-spinach/

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TIMESTAMPS
0:00 Intro
0:55 Make your (Hot) Frothy Protein Coffee
1:45 Prepping your milk
3:01 Choosing your protein powder
4:50 Making your (Iced) Frothy Protein Coffee
6:15 Turn it into a meal…
6:36 Outro

EGG WHITE FRITTATA RECIPE:
2 cups liquid egg whites 
3/4 cup low‑fat cottage cheese 2% ½ for blending in and ¼ for dolloping
1/2 cup red onion, finely diced
3/4 cup red bell pepper diced
2 cups fresh baby spinach, roughly torn, 1/4 cup feta cheese, crumbled
1 teaspoon olive oil 
3/4 teaspoon garlic powder
¾ teaspoon dried Italian seasoning
½ teaspoon fine kosher salt to taste
Freshly ground black pepper
1/4–1/2 teaspoon red pepper flakes optional
Cooking spray

Heat oven to 350°F and generously grease a 9×9‑inch baking dish with cooking spray or a light film of oil, coating the sides and corners well.

Heat the olive oil in a large nonstick skillet over medium heat. Add red onion and a pinch of salt; cook 3–4 minutes, until softened.

Add bell peppers and cook 2–3 minutes, until just starting to soften and release a bit of juice. Add the spinach and cook 1–2 minutes, just until wilted.

Transfer the vegetable mixture to the greased baking dish and spread in an even layer.

In a blender, add egg whites, ½ cup cottage cheese, salt, pepper, garlic powder, and Italian seasoning. Blend until incorporated – try to do this quickly to avoid creating a lot of excess foam on top of the mixture.

Pour the egg mixture evenly over the vegetables in the baking dish, then gently nudge them with a spatula to distribute them evenly.

Spoon small dollops of the remaining ¼ cup cottage cheese over the top, and then sprinkle feta and a pinch of red pepper flakes evenly over everything.

Bake at 350°F for about 35-45 minutes, until the frittata is puffed, the edges are lightly golden, and the center has just a slight jiggle when you gently shake the pan. A knife or toothpick inserted in the center should come out without liquid egg (moist is fine, not runny).

Let the frittata cool to room temperature; it will deflate slightly and finish setting, which makes slicing easier.

Slice into 4 squares and serve with your favorite condiments and some fresh fruit on the side!

NUTRITION per serving (recipe makes 1serving):
Calories: 199 | Carbohydrates: 15g | Protein: 25g | Fat: 5g | Fiber: 4g | Sugar: 3g

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