HEALTHY N' FIT Egg Protein Quiche
Need an easy protein filled meal? Look no further than this Egg Protein Quiche! This quiche is filled with great ingredients, tons of natural protein and it's delicious!
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Here is the recipe:
1-2 Cups Fresh Spinach
4 Large Whole Eggs
1 Cup Fat Free Milk
1 Cup Fat Free Cottage Cheese
1 Tablespoon Unsalted Butter
1 1/2 Scoops Healthy N Fit 100% Egg Protein
Chopped Green Onion
Chopped Various Pepper (Your Choice)
1/2 Cup Fat Free Mozzarella Cheese
*Use Reduced or Full Fat if you don’t like Fat Free!
Calories in the whole recipe:
Calories: 902
Fat: 30g
Saturated Fat: 13g
Sodium: 924mg
Carbs: 40g
Fiber: 4g
Sugar: 24g
Protein: 118g
THE EASIEST 20-MINUTE KETO DINNER EVER - One-pot Pesto Chicken Skillet - CHEF MICHAEL
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QUICK, EASY, CHEAP, AND HEALTHY! In 20 minutes, you’ll have a yummy, simple meal that’s not only delicious, but it’s cheap to make and keto! This is also a fantastic way to use up whatever vegetables you have in the fridge. Instead of broccoli and tomatoes, this also goes really well with sliced asparagus, mushrooms, or any other veggies you may have.
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EASY CRUSTLESS QUICHE | with broccoli and cauliflower
This easy crustless Quiche made with broccoli and cauliflower is an easy, healthy recipe that is loaded with steamed veggies and high in protein, thanks to a combination of eggs, egg whites, and Greek yogurt. It bakes in the oven for 45 minutes and can be served hot, cold, or at room temperature. Add this recipe to your weekend meal prep and have a healthy breakfast, lunch, or dinner ready to go for a busy week.
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TIME STAMPS:
0:00 Intro
0:29 Getting started | pre-heat the oven and grease the 9 pie plate
0:51 Prepare the broccoli and cauliflower to be steamed
1:47 Steam the broccoli and cauliflower
2:18 Season the steamed broccoli and cauliflower and add to the pie plate
2:46 Prepare and add chopped scallions to
2:57 Shred and add the shredded cheddar cheese over the top
3:31 Prepare the egg mixture using whole eggs and egg whites
5:11 Add the egg mixture to the ingredients in the pie plate and smooth out
5:31 Put the pie plate into the 350-degree ℉ oven for 45 minutes
5:46 Let cool, serve, and enjoy!
6:23 Outro
6:40 Outtakes and bloopers
CRUSTLESS QUICHE RECIPE
2.5 – 3 cups broccoli florets (8 ounces)
2.5 – 3 cups cauliflower florets (8 ounces)
1/2 tsp sea salt
1/2 tsp garlic powder
1/4 tsp black pepper
6 eggs
6 egg whites (1.25 cups)
1/2 cup 2% Greek yogurt
1/4 cup scallions chopped
1 cup shredded cheddar cheese
Preheat oven to 350 F and grease a 9-inch pie plate with cooking spray, butter, or coconut oil. Set aside. Bring a couple inches of water in a small-medium-sized pot and bring to a boil. Place a steamer basket in the pot and add the broccoli and cauliflower florets and steam for six minutes or until tender but not mushy.
Transfer the chopped broccoli and cauliflower to a medium bowl and season with salt, garlic powder, and black pepper. Gently toss so the veggies are coated with the spices.
Combine the eggs, egg whites, and Greek yogurt in a separate large bowl and whisk until well combined.
Add the seasoned vegetables to the prepared pie plate. Sprinkle the scallions and shredded cheese over top. Pour the egg mixture over the cheese making sure all the veggies and cheese are covered with the egg mixture.
Cook for 45 minutes or until set and the top is lightly browned. Cool, slice, and enjoy!
NUTRITION
Serving: 1slice | Calories: 219kcal | Carbohydrates: 12g | Protein: 19g | Fat: 11g | Saturated Fat: 5g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 3g | Trans Fat: 0.02g | Cholesterol: 183mg | Sodium: 491mg | Potassium: 701mg | Fiber: 4g | Sugar: 4g | Vitamin A: 989IU | Vitamin C: 119mg | Calcium: 241mg | Iron: 2mg
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SPINACH FRITTATA | easy, healthy recipe
This spinach frittata is an easy, healthy recipe that is quick and easy to make. It's a delicious and nutritious meal for breakfast, lunch, or dinner. Featuring spinach, baby bell peppers, and creamy feta cheese, it’s super flavorful and can be ready with very little effort or meal prepped ahead of time. Serve it warm or cold, paired with a green salad or fresh fruit, and enjoy.
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Chapters
0:00 Intro
0:30 Pre-Heat Oven
0:40 Prepping Ingredients
1:45 Mixing Ingredients
3:02 Cooking the Ingredients
5:12 Serve
INGREDIENTS & PRODUCTS USED + MENTIONED:
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SPINACH FRITTATA
1 tablespoon coconut oil
8 eggs
8 egg whites* (1 cup)
3 tablespoons organic 2% milk, or any milk you prefer
1 shallot, peeled and sliced into thin rings
1 cup baby bell peppers, thinly sliced into rings
5 ounces baby spinach, roughly chopped
3 ounces feta cheese, crumbled
salt and pepper to taste
INSTRUCTIONS
Preheat the oven to 400ºF.
In a large bowl, combine eggs, egg whites, milk, and a pinch of salt. Whisk and set aside.
Heat a 12-inch cast-iron pan or sauté pan over medium-high heat. Add coconut oil.
Once the coconut oil has melted, stir in the sliced shallot and sliced peppers. Season with a bit of salt and pepper. Cook for five minutes or until fragrant.
Add in chopped spinach. Stir together and cook until the spinach is just wilted.
Give the egg mixture one last whisk and pour into the pan, covering the veggies. Sprinkle crumbled feta cheese over the top of the frittata.
Place in the oven and cook for 10-12 minutes or until the frittata is cooked through. You may notice your frittata puff up in the oven (that's from the air the gets whisked into the eggs) it will deflate as it cools.
Once the frittata is cool enough to handle, slice, and enjoy!
NOTES
If you prefer, you can omit the egg whites and use 12 whole eggs for this recipe.
I always look for my feta in block form (instead of pre-crumbled). This is a great way to know you are getting good quality feta with no anticaking agents.
This is a very flexible recipe, feel free to swap in other seasonal veggies, leftovers from the fridge, or whatever sounds good to you!
I love making frittatas in my cast iron skillet but any large sauté pan that is oven-proof will work.
NUTRITIONAL ANALYSIS
Serving: 1slice | Calories: 244kcal | Carbohydrates: 7g | Protein: 23g | Fat: 13g | Saturated Fat: 6g | Trans Fat: 1g | Cholesterol: 347mg | Sodium: 496mg | Potassium: 545mg | Fiber: 2g | Sugar: 4g | Vitamin A: 5055IU | Vitamin C: 58mg | Calcium: 211mg | Iron: 3mg
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2 Ingredient Low-Fat Pie Crust (no sugar, flour, oil & salt) | WEIGHT LOSS WEDNESDAY - Episode: 276
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Carnivore Diet Keto Quiche Recipe
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