5-Ingredient Egg White Frittata {Meal Prep}

• परोसना: 4 servings
• सक्रिय समय: 10 minutes
• कुल समय: 40 minutes

सामग्री

2 tbsp olive oil or butter

1 500mL carton egg whites

1 cup cherry tomatoes, sliced in half (or 1 red pepper, chopped)

1 red onion (thinly sliced)

1 cup baby spinach, chopped

1/2 tsp each Salt & pepper

1/2 cup cottage cheese (blended with an immersion blender)

2 cloves garlic (minced)

1 tsp Italian seasoning

निर्देश

Preheat oven to 400 F. Grease a 9x9 round baking dish/cake pan with olive oil or butter, making sure to grease the sides well. Add remaining ingredients, stirring gently with a fork.

Place baking dish on top of a baking sheet lined with parchment paper just in case a bit of the oil rises above the egg white mixture (optional, but I do this to avoid grease dripping down into the oven as the egg whites rise and cook).

Bake in the oven for 30-35 minutes until egg whites are firmly set. Remove from oven and slice into 4-5 pieces when cooled. Congrats, you've got breakfast ready for the week!

पोषण

• कैलोरीज़: 181 kcal
• कुल वसा: 7 g
• संतृप्त वसा: 1 g
• असंतृप्त वसा: 6 g
• सोडियम: 365 mg
• कुल कार्बोहाइड्रेट: 5 g
• आहार फाइबर: 1 g
• कुल शर्करा: 3 g
• प्रोटीन: 23 g