This tasty vegetarian cottage cheese frittata packs a KO nutritional punch!
Super versatile, it would make a great breakfast or quick dinner with leftovers 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.
Scorecard
- Diet Quality Score = 85%
- Satiety Index Score = 56%
- Protein % = 41%
- P:E ratio = 1.2
Macros
One serve provides 250 calories, 26 g protein, 12 g fat and 8 g net carbs.
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
- Preheat 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 microcress.
More
- Want more amazing recipes like this that focus on satiety (feeling fuller for longer with less calories/energy) and the critical nutrients you’re probably missing? Check out our NutriBooster recipe books (including free recipe samples).
- If you want to finally lose excess weight without hunger using a guided program, including personalised personalised satiety reports, check out the Macros Masterclass.
