High protein, fat loss friendly recipe;
To make 12 muffins. Or 12 slices of frittata if you decide to just make it in one piece and cut it up.
Calories per 1 muffin; 114
Macros per 1 muffin; Protein 11.6g, Fat 3.6g, Carbs 9.
I recommend 2 muffins as a serving to give you a filling meal with over 22g of protein.
I usually double the ingredients to make 24 muffins and freeze some too, that way I can make enough for 2 weeks.
Ingredients for 12 muffins;
500g/1LB of Creamed cottage cheese (that is the secret ingredient that loads it with protein without making it a high calorie meal).
1/3 cup of Unbleached self-rising flour, wholemeal will work too.
4 large eggs
1 scoop (30g) of egg-white powder, optional, but helps to add even more protein.
Here is my Amazon AU affiliate link if you wish to get the one I am using. Egg White Protein Powder
I add egg white powder a lot to my cooking to bulk up my recipes with protein without adding a tonne of calories, it’s one of the purest and easier ways to increased my protein intake.
100g of Fat Reduced Greek Fetta (I use South Cape brand from Woolworths).
4 large capsicums/bell peppers of all different colours if possible, but any will do.
3-4 portions of frozen spinach (around 100-120g) or 3 cups of fresh spinach
1 tsp. of salt
Olive oil spray for the muffin tray
Method;
Deseed capsicums/bell peppers and bake whole for about 30 minutes in the oven on 200c/390F fan forced, until the skin blisters and browns a little. Be careful not to burn.
While the capsicums are baking, thou out the spinach in hot water, drain well once thoued all the way and chop it finely with sharp knife so it’s not stringy.
Crump your fetta in food processor or you can do it with your fingers.
To a large mixing bowl add chopped spinach, flour, cottage cheese, crumbled Fetta, eggs, egg white protein powder, salt and you can add a pinch of pepper if you like.
Spray a muffin tray or frittata dish with olive oil or any cooking spray. Evenly distribute the mixture among the muffin cups to about ¾ full, leaving a little space to add the capsicums.
Once the capsicums are ready, take them out and set to cool, once cooled off, peel off the skin (if the capsicums are cooked through well and not burnt it should come off easily).
Chop the capsicums finely and add about a tablespoon to each muffin, mix it in a little so it’s evenly distributed throughout each muffin and bake the muffins for 40 minutes on 170c/340F.
Take out when golden colour and let it cool, transfer to air tight container and keep refrigerated or frozen if you make a big batch.
Can be reheated in microwave or air fryer/oven.
Hope you enjoy these as much as I do.
By the way have you downloaded my free Meal Prep Guide yet? If not grab it right here.
