Cottage Cheese Frittata

This tasty vegetarian cottage cheese frittata packs a KO nutritional punch!  

Super versatile, it would make a great breakfast or quick dinner, with leftovers aplenty for tomorrow’s lunch. 

Low-fat cottage cheese tag teams with eggs to provide almost 69 grams of high-energy protein, plus calcium, choline, vitamins B2, B5, and selenium. 

In addition, spinach contributes folate, iron, magnesium, and potassium and vitamins B1, A, C, and E, and mushrooms round out the nutrient scorecard with niacin, copper, and B5.  

Macros 

One serve provides 250 calories, 26 g protein, 12 g fat, 8 g net carbs, and P: E = 1.2.

Micros  

The Cronometer screengrab below shows the nutrients provided by 2000 calories of this recipe relative to the Optimal Nutrient Intakes.  

Ingredients 

SERVES 2

  • Four eggs, beaten
  • 250 g (8.8 oz) cottage cheese
  • 50 g (10.6 oz) spinach, wilted, and excess water squeezed out.
  • 50 g (1.8 oz) mushrooms, lightly sweated in a pan  
  • 1 tbsp nutritional yeast (optional) 
  • Salt & pepper (omit pepper for AIP)

Directions 

  • Pre-heat oven to 180°C/356°F (bake).
  • Line a small baking dish with baking paper.
  • In a bowl, stir the cottage cheese and eggs till well combined. 
  • Add in the wilted spinach, sweated mushrooms, salt, pepper (if using), and nutritional yeast (if using). Then pour evenly into the baking dish. 
  • Bake for 30 minutes or until the centre is cooked. Serve with some micro cress.

Suitable for 

This recipe is featured in the following recipe books optimised for nutrient density.  Click the links below to find more nutrient-dense recipes optimised for YOUR goal.   

How Can I Calculate My Nutrient Intake?

If you’re interested in checking if you’re getting just enough dietary phosphorus, you can check your nutrient profile using our Free 7-Day Nutrient Clarity Challenge

After a week of tracking your current diet in CronometerNutrient Optimiser will give you a prioritised list of foods and NutriBooster recipes that will help you plug your current nutritional gaps.

Level Up Your Nutrient Density

To help you level up your nutrient density, we’ve prepared a Nutritional Optimisation Starter Pack to ensure you are getting plenty of all the essential nutrients from the food you eat every day.    

The free starter pack includes:

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  • Sample Maximum Nutrient Density Meal Plan.

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