Spinach and Feta Frittata

Boost Muscle Growth with This High-Protein Bodybuilding Recipe: Spinach and Feta Frittata

Bodybuilding’s a grind—you’re crushing it in the gym, but the real gains come from what you eat. Breakfast is your first chance to stack the deck, and it’s gotta deliver protein without the fluff. That’s where the Spinach and Feta Frittata shines—egg whites baked with spinach and feta into a lean, savory slab of goodness. This isn’t just some fancy egg dish; it’s a no-nonsense, muscle-building meal that’s easy to prep and packed with what you need. Whether you’re fueling up for a lift or meal-prepping for the week, this recipe’s a clutch move. Let’s crack into why it’s a bodybuilder’s ace and how to bake it up.

Macro-Friendly Recipe for Bodybuilders: Spinach and Feta Frittata

Here’s the rundown on this lean frittata:

• Recipe Name: Spinach and Feta Frittata
• Servings: 4 slices (1 serving = 1 slice)
• Macro Breakdown (approximate per serving):
  • Calories: 150
  • Protein: 20g
  • Carbohydrates: 3g
  • Fats: 6g

These macros are a bodybuilder’s dream—20 grams of protein to spark muscle repair, almost no carbs for a lean profile, and 6 grams of fats for flavor. Perfect for cutting or maintaining; pair it with carbs if you’re bulking.

Ingredients

Here’s what you’ll need to whip up this frittata:

• 8 large egg whites (or 1 cup liquid egg whites)
• 2 cups fresh spinach, chopped
• 1/2 cup crumbled feta cheese
• 1 teaspoon olive oil
• Salt and pepper to taste
• Optional: a pinch of garlic powder or red pepper flakes for extra zing

These are basic ingredients that hit hard—affordable, simple, and ready to fuel your gains.

Instructions

Ready to bake? This frittata’s a breeze—here’s how:

1. Preheat and prep: Set your oven to 375°F (190°C). Lightly coat an 8-inch oven-safe skillet or baking dish with 1 teaspoon olive oil to keep it from sticking.
2. Cook the spinach: Heat the skillet over medium heat with the oil already in it. Add 2 cups chopped spinach and sauté for 2-3 minutes until it wilts and shrinks down. Spread it evenly across the pan.
3. Mix the egg whites: In a bowl, whisk 8 egg whites (or 1 cup liquid egg whites) with salt, pepper, and optional garlic powder or red pepper flakes until frothy.
4. Assemble the frittata: Pour the egg whites over the spinach in the skillet. Sprinkle 1/2 cup crumbled feta cheese evenly on top. Let it cook on the stovetop for 1-2 minutes until the edges start to set.
5. Bake it: Pop the skillet in the oven and bake for 12-15 minutes, until the egg whites are fully set and the top is slightly golden. A toothpick should come out clean.
6. Serve or store: Let it cool for 5 minutes, then slice into 4 wedges. Eat it warm or store in the fridge for up to 4 days—reheat in the microwave for 30 seconds when you’re ready.

This takes about 25 minutes total—mostly hands-off—and gives you a week’s worth of grab-and-go fuel. Want more? Toss in diced tomatoes or swap feta for goat cheese.

How This Recipe Supports Muscle Growth and Recovery

Why’s this frittata a bodybuilding must? Let’s break it down:

• Protein Power: The 20 grams of protein from egg whites are a recovery goldmine. Egg whites are pure, high-quality protein—low in calories, rich in amino acids like leucine—to kickstart muscle repair without the fat of whole eggs.
• Low-Carb Lean: With just 3 grams of carbs from spinach, this keeps it light and lean. It’s perfect for cutting phases when you want protein without the extras, letting you pair it with whatever fits your plan.
• Healthy Fats: The 6 grams of fats from feta and olive oil support hormone production—like testosterone—that’s key for muscle growth. These fats add flavor without piling on calories.
• Nutrient Bonus: Spinach brings iron, magnesium, and vitamins to oxygenate your muscles and fight fatigue. Feta adds calcium for strong bones—crucial when you’re lifting heavy—and a tangy kick to keep it interesting.

This frittata’s a lean machine—protein and nutrients teaming up to build muscle, speed recovery, and keep you on track. It’s simple fuel with serious payoff.

Conclusion

The Spinach and Feta Frittata is bodybuilding fuel baked into a lean package—20 grams of protein, 3 grams of carbs, and 6 grams of fats per slice. With egg whites, spinach, and feta, it’s a meal that supports muscle growth and keeps you light on your feet. Easy to make and perfect for meal prep, it’s a no-brainer for any lifter’s routine.

So, preheat that oven and bake some gains. Your muscles will thank you, and your mornings just got a lot tastier. Got a fave twist—like adding mushrooms or a spicy kick? Share it in the comments or tag us online—I’m pumped to see how you’re frittata-ing it up!