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High Protein Frittata

21/11/2018

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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!
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Preparation Time - 10 minutes
Cooking Time - 30 minutes
Servings - 5
​

Ingredients
  • 15 large eggs
  • 500ml of egg whites
  • 300ml unsweetened almond milk**
  • 1 tsp garlic powder
  • 1 tsp onion powder
  • 1 tsp Pink Himalayan Rock Salt
  • ½ tsp Black Pepper
  • 250g turkey, lean ham or chicken*
  • 125g approx. (1 bunch) of asparagus roughly chopped
  • 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 to cool for 10 minutes before slicing. Store in the fridge for up to three days.

Enjoy!
 
*Macros calculated using 250g lean cooked ham fillet.
**You can replace 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.
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Michelle Hunt

With a passion for creating delicious, lower-calorie and macro-friendly everyday foods that we love, Michelle is the owner behind the beautiful Instagram page, Peachy Palate (@peachypalate).


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    Amanda Moroney

    With over 10 years experience in the fitness industry and a burning passion for all things health and fitness, Amanda has a BSc in Exercise Science, a BSc in Health Sciences, and  a MSc in Biomechanical Analysis. She is also an international IFBB Bikini competitor and a mother to Mya.

    Daniel Brack

    From commercial pilot to fitness coach, Daniel changed careers to pursue his passion for health & fitness. He holds a BSc and is a Certified Strength & Conditioner, Certified Fitness Trainer, certified nutritionist, an international men's physique competitor, and a father with a love for helping others become more educated to reach their goals.

    David Galvin

    David has a MSc in Exercise Physiology and is a Certified Strength & Conditioner and Sports Nutritionist. He has a passion for helping people peak physical performance. He has worked with a diverse range of clients from Olympic athletes who have won National, European and World titles to those just looking to look, feel and perform at their best.

    Michelle Hunt

    Michelle creates out of this world recipes of everyday foods we love that are more diet-friendly. She is the woman behind the mouth-watering Instagram page, @peachypalate.

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