High-Protein Frittata

Born out of a desire to have a protein-dense, low-calorie, ready-to-eat meal straight from the fridge for multiple days running, this thick, veggie and protein-loaded frittata is a weekly staple. I’ve put a little spin on it with some sundried tomatoes and asparagus, but the macros reflect the basic components and you can add whatever other veggies you desire or have on hand!

​ Preparation Time: 10 minutes | Cooking Time: 30 minutes | Servings: 5 ​

Ingredients

1. 15 large eggs
2. 500ml of egg whites
3. 300ml unsweetened almond milk**
4. 1 tsp garlic powder
5. 1 tsp onion powder
6. 1 tsp Pink Himalayan Rock Salt
7. ½ tsp Black Pepper
8. 250g turkey, lean ham or chicken*
9. 125g approx. (1 bunch) of asparagus roughly chopped
10. 6- 8 sundried tomatoes; dry-packed, not packed in oil ​

Directions

1. Preheat oven to 180C (350F). Lightly grease a large oven-safe dish with spray oil. It must be able to accommodate 2.5 litres to allow for frittata fillings and a little room for it to expand while it’s cooking.
2. Place eggs, egg whites and almond milk in a blender. Alternatively, you can whisk together in a LARGE bowl or jug.
3. Blend or whisk together with garlic powder, onion powder, salt and pepper.
4. Chop ham, chicken or turkey into bite-size pieces.
5. Place asparagus into boiling water for 4 minutes to blanch or alternatively place into the microwave in a microwave-safe bowl with 2 tbsp. of water and heat for 2 minutes.
6. Add veggies and meat to the dish. Pour in egg mixture. Place into the oven to cook for 25 - 30 minutes. Check with a toothpick after 25 minutes. It’s fine if it still has a little jiggle!
7. Allow cooling for 10 minutes before slicing. Store in the fridge for up to three days.

Enjoy!

*Macros calculated using 250g of lean cooked ham fillet.

**You can replace it with milk of choice. Note macros will vary. Can also be replaced with the same amount of egg whites for additional protein, end result is a little firmer and doesn’t reheat as well.