EGG WHITE FRITTATA with SPINACH | Protein Packed Meal Prep!

EGG WHITE FRITTATA RECIPE: https://cleananddelicious.com/egg-whi... Learn how to make a simple egg white frittata for a high-protein breakfast. This veggie-packed recipe is easy to make and perfect for meal prep. Download my Protein PlayBook (women 40+): https://cleananddelicious.kit.com/bc1... 👉🏻 Sign up for my emails (& never miss a recipe!): https://cleananddelicious.kit.com/wee... 📚 Order my Clean & Delicious Cookbook: https://amzn.to/3oxfBMS EGG WHITE FRITTATA RECIPE: https://cleananddelicious.com/egg-whi... 🍲 Favorite Foods & Kitchen Tools: Whey Protein Powder: https://glnk.io/j6vy/clean-and-delicious (Save 10% code: CLEAN10) Beef Isolate Protein Powder: https://www.equipfoods.com/DANI15 (Save 15% code: Dani15) Plant-Based Protein Powder: https://amzn.to/4x5MU8l Glass Coffee Mug: https://amzn.to/4o787ui Pyrex Measuring Cups: https://amzn.to/4dZqTz6 Kuerig K-Cafe: https://amzn.to/4uf27ks Reusable Coffee Pods: https://tinyurl.com/4h25yrt9 My Kitchen Knife: https://amzn.to/3MVREVT Favorite Sea Salt: https://amzn.to/3Qr6Mzt Glass Bowls: https://amzn.to/47mqeod Meat Chopper: https://amzn.to/4n4sRlL] 💛 Let's Connect: Website: https://cleananddelicious.com/ Instagram:   / clean_and_delicious   Facebook:   / cleananddeliciouswithdanispies   Pinterest:   / danispies   Twitter:   / danispies   TIMESTAMPS 0:00 Intro 0:55 Make your (Hot) Frothy Protein Coffee 1:45 Prepping your milk 3:01 Choosing your protein powder 4:50 Making your (Iced) Frothy Protein Coffee 6:15 Turn it into a meal... 6:36 Outro EGG WHITE FRITTATA RECIPE: 2 cups liquid egg whites  3/4 cup low‑fat cottage cheese 2% ½ for blending in and ¼ for dolloping 1/2 cup red onion, finely diced 3/4 cup red bell pepper diced 2 cups fresh baby spinach, roughly torn, 1/4 cup feta cheese, crumbled 1 teaspoon olive oil  3/4 teaspoon garlic powder ¾ teaspoon dried Italian seasoning ½ teaspoon fine kosher salt to taste Freshly ground black pepper 1/4–1/2 teaspoon red pepper flakes optional Cooking spray Heat oven to 350°F and generously grease a 9×9‑inch baking dish with cooking spray or a light film of oil, coating the sides and corners well. Heat the olive oil in a large nonstick skillet over medium heat. Add red onion and a pinch of salt; cook 3–4 minutes, until softened. Add bell peppers and cook 2–3 minutes, until just starting to soften and release a bit of juice. Add the spinach and cook 1–2 minutes, just until wilted. Transfer the vegetable mixture to the greased baking dish and spread in an even layer. In a blender, add egg whites, ½ cup cottage cheese, salt, pepper, garlic powder, and Italian seasoning. Blend until incorporated - try to do this quickly to avoid creating a lot of excess foam on top of the mixture. Pour the egg mixture evenly over the vegetables in the baking dish, then gently nudge them with a spatula to distribute them evenly. Spoon small dollops of the remaining ¼ cup cottage cheese over the top, and then sprinkle feta and a pinch of red pepper flakes evenly over everything. Bake at 350°F for about 35-45 minutes, until the frittata is puffed, the edges are lightly golden, and the center has just a slight jiggle when you gently shake the pan. A knife or toothpick inserted in the center should come out without liquid egg (moist is fine, not runny). Let the frittata cool to room temperature; it will deflate slightly and finish setting, which makes slicing easier. Slice into 4 squares and serve with your favorite condiments and some fresh fruit on the side! NUTRITION per serving (recipe makes 1serving): Calories: 199 | Carbohydrates: 15g | Protein: 25g | Fat: 5g | Fiber: 4g | Sugar: 3g Disclaimer: Product links may include affiliate links. #eggwhitefrittata #bakedfrittata #highproteinbreakfast #mealpreprecipe