If you're looking for a quick, easy, and delicious way to fuel your day, this single serve frittata bowl is just what you need! Packed with lean protein, fresh veggies, and the creamy goodness of reduced-fat feta, this recipe delivers the perfect balance of nutrients to keep you feeling energised and satisfied. Whether you're meal-prepping for the week or need a speedy breakfast, this protein-rich recipe is a fantastic choice.
Why You'll Love This Recipe:
Nutrient-Dense & High Protein: Each serving offers 36.5g of protein, making it perfect for anyone aiming to build or maintain muscle. Protein also helps with satiety, keeping you fuller for longer.
Quick and Easy: This frittata bowl takes less than 30 minutes from start to finish, and you can easily customize it based on your taste preferences or what's available in your fridge.
Meal Prep Friendly: Double or triple the recipe, and you'll have breakfast or lunch ready for the entire week. It reheats wonderfully and even tastes great cold!
Nutritional Info (Approximate) p/serve:
Calories: 267
Pro: 36.5g
Carb: 7.3g
Fat: 9.3g
Single Serve Frittata Bowl
Ingredients:
800g egg whites
4 large eggs
100g English ham (diced)
80g reduced-fat smooth feta
300g mushrooms (sliced)
200g tomatoes (chopped)
50g red onion (chopped)
Optional: Add Uvolve’s Mix-In Collagen Protein for an extra 15g protein boost!
Instructions:
Preheat your oven to 180°C (350°F).
Crack one egg into each single-serve glass or ceramic dish.
Evenly distribute the diced ham, tomatoes, red onion, and sliced mushrooms into each dish. (Tip: Adding a handful of fresh spinach can elevate both the taste and nutritional value!)
Crumble in the reduced-fat feta for a bit of creamy texture.
Give everything a gentle stir to combine the ingredients.
Place the dishes on a baking tray and pop them into the oven for about 25 minutes, or until the eggs have set. You’ll know they’re ready when the centre is firm, and the edges are slightly golden.
Serve hot and enjoy!
Extra Tips for Frittata Success:
Customizing the Veggies: The beauty of a frittata is its versatility! Swap out or add veggies based on what you have on hand. Bell peppers, zucchini, and spinach are all excellent choices. Want more colour? Toss in some kale or shredded carrots for added vitamins and fibre.
Herbs & Spices: To boost the flavour without extra calories, sprinkle in herbs like parsley, thyme, or even a pinch of smoked paprika. A dash of black pepper or red pepper flakes adds a nice kick as well.
Lean Protein Variations: If you're not into ham, switch it up! Try lean turkey, chicken sausage, or even smoked salmon for different flavours. For a plant-based option, roasted chickpeas or black beans work well too.
Egg Whites vs. Whole Eggs: Using a combination of whole eggs and egg whites keeps the texture rich while cutting down on fat. However, if you prefer a creamier texture, you can increase the ratio of whole eggs.
Collagen Boost: Adding Uvolve’s Mix-In Collagen Protein is an excellent way to increase the protein content without affecting the taste or texture. Collagen is known for its benefits to skin, hair, and joint health, making this frittata not only a delicious meal but also a beauty-boosting one!
Nutritional Benefits Breakdown:
Egg Whites: A great low-calorie protein source, rich in essential amino acids.
Whole Eggs: Packed with high-quality protein, healthy fats, and important vitamins like B12 and D.
Ham: Offers lean protein and adds a smoky flavour. Opt for reduced-sodium options to keep it heart-healthy.
Mushrooms: A low-calorie veggie with antioxidants, fibre, and B vitamins. They’re great for supporting the immune system.
Tomatoes: Rich in vitamin C, potassium, and antioxidants, particularly lycopene, which has been linked to heart health and cancer prevention.
Red Onion: Onions are packed with fibre, vitamins, and beneficial plant compounds like quercetin, which has anti-inflammatory properties.
Feta Cheese: Provides creaminess without too much fat. It also supplies calcium and protein.
Don’t forget to customize it to your liking and experiment with different flavours! Share your creations with us by tagging #uvolve on Instagram and inspire others to kick-start their mornings with a nutrient-dense meal.
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