ONE PAN HIGH PROTEIN MEALS (I Make On Repeat)

Ingredients

• 4 large Eggs (room temperature)
• 0.5 cup Liquid Egg Whites (store‑bought, no added sugar)
• 0.5 cup Cottage Cheese (any fat level, crumbled)
• 3 cup Zucchini (quartered into half‑moon pieces)
• 1 cup Grape Tomatoes (halved)
• 0.5 cup Feta Cheese (crumbled)
• 1 tablespoon Butter (for sautéing zucchini)
• to taste Salt
• to taste Black Pepper
• 1 tablespoon Fresh Herbs (optional) (e.g., parsley or basil, chopped)

Instructions

1. Make Egg‑Cottage Cheese Base

   In a mixing bowl, whisk together the 4 whole eggs, ½ cup liquid egg whites, and ½ cup cottage cheese. Season with a pinch of salt and pepper and whisk until smooth.

   Time: PT5M

2. Prep Vegetables

   Quarter the zucchini into half‑moon pieces (about 3 cups) and halve the grape tomatoes (1 cup). If using fresh herbs, chop them now.

   Time: PT5M

3. Preheat Oven

   Set the oven to 350°F (175°C) and allow it to preheat while you sauté the vegetables.

   Time: PT5M

   Temperature: 350°F

4. Sauté Zucchini

   Place the ceramic pan over medium‑low heat, add 1 tbsp butter, then add the zucchini. Sprinkle with a pinch of salt and pepper and cook for about 5 minutes, stirring occasionally, until the zucchini is tender but not browned.

   Time: PT5M

5. Add Tomatoes and Feta

   Toss the halved tomatoes and crumbled feta into the pan. Sprinkle with any dried herbs if using, and cook for another 2 minutes just to warm through.

   Time: PT2M

6. Pour Egg Mixture

   Evenly pour the whisked egg‑cottage cheese mixture over the vegetables. Gently tilt the pan to spread the mixture so it covers the bottom.

   Time: PT2M

7. Bake the Frittata

   Transfer the pan to the preheated oven and bake for 20‑25 minutes, or until the edges are set and the center is lightly golden.

   Time: PT22M

   Temperature: 350°F

8. Cool and Serve

   Remove the pan from the oven, let the frittata cool for about 5 minutes, then slide it onto a cutting board. Cut into halves (or quarters) and serve warm.

   Time: PT5M

Nutrition Facts

Calories

420

Protein

27g

Carbohydrates

10g

Fat

28g

Fiber

3g