Here’s a high-protein, low-fat recipe for Egg White Frittata with Sun-Dried Tomatoes and Goat Cheese
perfect for bodybuilders or anyone seeking a muscle-friendly, nutrient-packed breakfast or meal prep option! 🍳🧀
Egg White Frittata
Ingredients (Serves 2)
- 10 large egg whites (or 1.5 cups liquid egg whites)
- 1/4 cup sun-dried tomatoes (chopped, oil-packed or rehydrated)
- 2 oz goat cheese (crumbled)
- 1 cup baby spinach
- 1/4 red onion (thinly sliced)
- 1 garlic clove (minced)
- 1 tsp olive oil (or oil from sun-dried tomatoes)
- 1/4 tsp black pepper
- 1/4 tsp dried basil or oregano
- Optional: Fresh parsley or chives for garnish
Instructions
1. Prep: Preheat oven to 375°F (190°C).
2. Sauté veggies: Heat olive oil in an oven-safe skillet over medium heat. Sauté onion and garlic for 2-3 minutes until soft. Add spinach and cook until wilted.
3. Mix eggs: In a bowl, whisk egg whites with pepper and basil/oregano.
4. Combine: Pour egg whites into the skillet. Add sun-dried tomatoes and half the goat cheese. Stir gently.
5. Bake: Transfer skillet to the oven and bake for 12-15 minutes until set.
6. Finish: Top with remaining goat cheese and garnish with herbs. Let cool 5 minutes before slicing.
Macros (Per Serving)
- Calories: ~180-200 kcal
- Protein: 22-25g (egg whites + goat cheese)
- Carbs: ~8g (from veggies and sun-dried tomatoes)
- Fats: ~6-8g (healthy fats from goat cheese and olive oil)
Why This Meal is Great for Bodybuilders
- Lean Protein: Egg whites provide 20g+ protein with almost no fat.
- Muscle Recovery: Sun-dried tomatoes are rich in potassium and antioxidants to fight inflammation.
- Bone Health: Goat cheese adds calcium and probiotics for gut health.
- Quick & Versatile: Ready in 20 minutes! Swap veggies for zucchini, mushrooms, or bell peppers.
Pro Tips
- Meal Prep: Bake in muffin tins for portable egg white "cups."
- Vegan Option: Use chickpea flour batter + tofu "goat cheese."
- Boost Flavor: Add a dash of smoked paprika or red pepper flakes.
- Pairings: Serve with roasted sweet potatoes or avocado slices.
Enjoy this fluffy, savory frittata to fuel your workouts and recovery! 💪🍅