High Protein Broccoli and Feta Frittata

Breakfast is one of my favorite meals of the day. I can probably eat breakfast anytime of the day and be super giddy and oh so satisfied. What’s not to love? Cured meats, freshly baked goods and an abundance of jams and nut butters to spread on everything!

Only issue is that I’m an adult now and mom won’t be making my choice of breakfast anymore. Instead, every morning at 6am, my alarm rings to kick me out of bed. As I stumble my way to the front door and grab my gym gear, I also need a breakfast that is filling, tasty and portable.

This frittata fits the bill! It has veggies to keep me full, cheese and herbs to feed my inner fat kid (or should I say previous fat kid) and an abundance of egg whites to heal my torn muscles. I make one of these every single Sunday as part of my food prep. But to be honest, it usually doesn’t last that long….

Ingredients (Makes 4 servings)

  • 7 egg whites (~1/2 cup + 2 tbsp of egg whites in the carton)
  • 2 whole eggs
  • 150 g steamed broccoli
  • 150 g cooked mushrooms
  • 60 g low fat feta cheese
  • 1 tsp olive oil
  • 3/4 tsp oregano
  • 1/8 tsp red chili flakes
  • 1/4 tsp salt (you can use an additional 1/4 tsp salt if you’re not watching your salt intake)

Directions

Step 1: Prep your mushrooms

As I said before, I make this recipe as part of my food prep. My food prep generally consists of a few staple vegetables that I like to cook on Sunday, incorporate into recipes or eat on their own throughout the week. Below is how I prepare my mushrooms.

Clean and slice up your mushrooms.

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Take a non-stick pan and put it on the burner on medium-high heat. What you’re trying to do is do is stir-frying it dry without any oil or additional liquid.

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Mushrooms are full of water, so the liquid will start coming out and look like the picture below. Do not panic, this is normal!

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After the water from the mushrooms has evaporated (and making your house smell like grilled mushrooms in the process), your mushrooms will start browning in the pan.

At this point, they’re ready for this recipe or anything else you’ve got up your sleeve!

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Step 2: Prep your broccoli

For this recipe, I use fresh steamed broccoli. You can also use frozen broccoli (remember to weigh it after its been recooked and drained).

Chop chop into smaller pieces so you get a piece of broccoli in every bite!

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Step 3: Prep your eggs

Where I am currently living, egg whites in a bag/carton are not available so I have to go the traditional route of separating my eggs.

You’ll need 7 egg whites (the equivalent of 1/2 cup + 2 tbsp of egg whites) and 2 whole eggs.

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Step 4: Add in the spices

Oregano, red chili flakes and salt and whisk away!

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Step 5: Get ready to cook

Take a 9-inch (~24 cm) non-stick fry pan and put it on your burner over low heat. Add in your mushrooms and broccoli and dry saute for 3-5 minutes. You’re looking to dry out the veggies but not any add color at this stage.

After the vegetables dry out, sprinkle your feta cheese over the top. Take 1 tsp of olive oil and drizzle around the edge and add in your egg mixture.

Increase your heat to low-medium and put a lid over your frittata. Cook for 20-25 minutes.

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Step 6: Cool down and package! 

Once cooked, the frittata should be very firm when you jiggle it. Turn off your heat and leave the lid on.

Cool down the frittata in the pan for 15-20 minutes to set the shape. Once cooled, cut into quarters and pack away into your choice of tupperware. Enjoy throughout the week!!

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Easy peasy with 14 g of protein in each serving!! Yum Yum!

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Nutrition & Macros per 1 serving (Recipe makes 4 servings)

  • Calories: 120 g
  • Fat: 5.6 g
  • Carbs: 4.5 g
  • Protein: 14 g

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