High Protein Vegetable Frittata
Packed with flavor and nutrition, this High Protein Vegetable Frittata is the perfect recipe for a healthy breakfast, brunch, or even an easy, low-carb dinner. Made with a protein-rich blend of eggs, egg whites, and low-fat cottage cheese, it’s loaded with vibrant vegetables like spinach, red bell pepper, zucchini, mushrooms, and green onions. Sautéed in olive oil with fragrant garlic and baked to golden perfection in the oven, this wholesome dish is both satisfying and nutritious. Simple to prepare in just 15 minutes of prep time and 25 minutes of cooking, it’s an ideal choice for meal prep or a quick family meal. Garnished with fresh parsley, this high-protein, low-calorie frittata serves 4 and is perfect for anyone looking to enjoy a delicious dish without compromising on health. Whether you’re focusing on a balanced diet or need a versatile recipe to enhance your repertoire, this gluten-free and keto-friendly meal is a must-try!
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Recipe Information
Ingredients
- 8 large eggs
- 4 large egg whites
- 0.5 cup low-fat cottage cheese
- 2 cups spinach
- 1 medium, diced red bell pepper
- 1 medium, diced zucchini
- 1 cup, sliced mushrooms
- 2 stalks, chopped green onions
- 1 tablespoon olive oil
- 2 cloves, minced garlic
- 2 tablespoons, chopped fresh parsley
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
Instructions
Preheat your oven to 375°F (190°C).
In a large mixing bowl, whisk together the eggs, egg whites, and low-fat cottage cheese until well blended. Set aside.
Heat the olive oil in a 10-inch oven-safe skillet over medium heat.
Add the minced garlic and cook for 30 seconds until fragrant.
Add the diced red bell pepper, zucchini, and sliced mushrooms. Sauté for 5-7 minutes, stirring occasionally, until the vegetables are tender.
Stir in the spinach and green onions. Cook for an additional 1-2 minutes until the spinach wilts.
Season the vegetables with salt and black pepper.
Pour the egg mixture evenly over the vegetables in the skillet. Gently stir to ensure the eggs and vegetables are evenly distributed.
Cook on the stovetop over medium-low heat for about 3-4 minutes, until the edges start to set.
Transfer the skillet to the preheated oven and bake for 15-18 minutes, or until the frittata is fully set and golden on top.
Remove the skillet from the oven (use oven mitts—it's hot!) and let the frittata cool for 2-3 minutes.
Sprinkle with the freshly chopped parsley before slicing into wedges and serving.
Nutrition Facts
Calories |
1006 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 56.7 g | 73% | |
| Saturated Fat | 16.6 g | 83% | |
| Polyunsaturated Fat | 0.1 g | ||
| Cholesterol | 1502 mg | 501% | |
| Sodium | 2301 mg | 100% | |
| Total Carbohydrate | 36.0 g | 13% | |
| Dietary Fiber | 10.6 g | 38% | |
| Total Sugars | 19.2 g | ||
| Protein | 89.6 g | 179% | |
| Vitamin D | 8.3 mcg | 42% | |
| Calcium | 611 mg | 47% | |
| Iron | 15.5 mg | 86% | |
| Potassium | 3051 mg | 65% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
