About This Healthy Recipe
This high-protein Mediterranean egg white frittata combines egg whites, whole eggs, cottage cheese, spinach, bell pepper, tomatoes, onion, and a modest amount of feta. It is designed as a six-serving breakfast bake that can be portioned ahead for busy mornings while still providing vegetables and substantial protein.
The ingredient amounts are measured for the listed yield so the recipe can be reproduced at home and the nutrition estimate can be checked against food labels or a reliable database.
This recipe is a healthy meal idea for general education, not a cure, guaranteed weight-loss method, or substitute for individualized nutrition care.
Why Readers May Like It
- 1Egg whites and cottage cheese raise protein while keeping the vegetable portion substantial.
- 2The bake is convenient for make-ahead breakfasts.
- 3Spinach, peppers, tomatoes, and onion provide color and varied micronutrients.
Recipe Summary and Estimated Nutrition
The values below are calculated for the exact ingredient weights listed in the base recipe. The four primary cards show calories, protein, carbohydrates, and total fat per serving; the detailed table shows how every ingredient contributes to the full recipe total.
6 servings
Calculated from measured ingredient weights and divided by 6 servings. Values are evidence-informed estimates rather than laboratory-tested results.
Estimated energy per serving
Calculated from all listed ingredients
Includes fiber and naturally occurring sugars
Includes saturated and unsaturated fat
Values are calculated before display rounding. Product labels, produce size, drained weight, cooking loss, and substitutions can change the final result.
Ingredient-by-Ingredient Nutrition Breakdown
Household measurements and gram weights are shown together so readers can reproduce the recipe and compare the estimate with another reliable database or the labels on the exact products they buy.
| Ingredient | Amount used | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|---|
| Liquid egg whites | 2 cups | 500 g | 260 kcal | 54.5 g | 3.5 g | 1 g |
| Whole eggs | 4 large eggs | 200 g | 286 kcal | 25.2 g | 1.4 g | 19 g |
| Low-fat cottage cheese | ¾ cup | 200 g | 164 kcal | 22.2 g | 6.8 g | 4.6 g |
| Baby spinach | 6 cups | 120 g | 28 kcal | 3.5 g | 4.3 g | 0.5 g |
| Red bell pepper, diced | 1¼ cups | 150 g | 46 kcal | 1.5 g | 9 g | 0.4 g |
| Cherry tomatoes, halved | 1 cup | 150 g | 27 kcal | 1.4 g | 5.8 g | 0.3 g |
| Yellow onion, diced | ½ cup | 80 g | 32 kcal | 0.9 g | 7.4 g | 0.1 g |
| Reduced-fat feta | ⅓ cup | 40 g | 106 kcal | 5.7 g | 1.6 g | 8.5 g |
| Extra-virgin olive oil | 2 teaspoons | 8 g | 71 kcal | 0 g | 0 g | 8 g |
| Calculated full-recipe total | 6 servings | 1448 g | 1019 kcal | 114.8 g | 40 g | 42.4 g |
How This Nutrition Estimate Was Prepared
- Every ingredient is assigned a specific gram weight instead of relying only on a cup, spoon, or item count.
- Standard unbranded food-composition values are aligned with the closest matching foods in USDA FoodData Central.
- Ingredient values are added for the full recipe, divided by the listed yield, and rounded only for display.
- Optional ingredients are excluded unless a measured amount is included in the base recipe.
Accuracy note: These numbers are credible estimates, not laboratory analysis. Weigh ingredients and calculate from the labels on the exact brands used when precision is important.
Ingredients
Egg base
Vegetables
Topping
Cooking fat
Professional Step-by-Step Preparation
Equipment
Large cutting board, chef knife, measuring cups and spoons, mixing bowls, and the skillet, saucepan, sheet pan, or baking dish required by the steps below.
Before You Start
Wash produce, keep raw animal proteins separate from ready-to-eat ingredients, and use a clean food thermometer when the recipe includes meat, poultry, seafood, or eggs.
Heat the oven and pan
Heat the oven to 375°F (191°C). Lightly oil a 9×13-inch baking dish.
Success tip: Keep the measured ingredient amounts consistent if you want the displayed nutrition estimate to remain comparable.
Cook the vegetables
Sauté onion and bell pepper until starting to soften, then add spinach and cook just until wilted.
Success tip: Keep the measured ingredient amounts consistent if you want the displayed nutrition estimate to remain comparable.
Blend the egg base
Whisk egg whites, whole eggs, and cottage cheese until evenly combined.
Success tip: Keep the measured ingredient amounts consistent if you want the displayed nutrition estimate to remain comparable.
Assemble the frittata
Spread vegetables in the baking dish, add tomatoes, pour over the egg mixture, and sprinkle with feta.
Success tip: Keep the measured ingredient amounts consistent if you want the displayed nutrition estimate to remain comparable.
Bake safely
Bake until the center is set and reaches at least 160°F (71.1°C).
Success tip: Keep the measured ingredient amounts consistent if you want the displayed nutrition estimate to remain comparable.
Rest and portion
Rest for 10 minutes before slicing into six portions.
Success tip: Keep the measured ingredient amounts consistent if you want the displayed nutrition estimate to remain comparable.
How to Know It Is Ready
The grain or vegetables should be tender without becoming mushy.
Use the safe internal temperature stated in the cooking steps when animal protein or eggs are included.
The finished meal should have distinct textures, fresh flavor, and evenly distributed dressing or sauce.
Potential Benefits and Things to Consider
Potential Benefits
- Egg whites and cottage cheese raise protein while keeping the vegetable portion substantial.
- The bake is convenient for make-ahead breakfasts.
- Spinach, peppers, tomatoes, and onion provide color and varied micronutrients.
Things to Consider
- Contains egg and milk.
- Cottage cheese and feta contribute sodium.
- Very low-fat breakfasts may not satisfy everyone, so pair with fruit, whole grains, or nuts according to individual needs.
Who May Enjoy This Recipe?
It May Work Well For
- Busy adults who want a make-ahead breakfast.
- Fitness-focused readers looking for a protein-forward morning meal.
- Families who want an easy sliced breakfast bake.
Best Times to Eat It
- Breakfast.
- Brunch.
- Post-workout breakfast paired with fruit or whole-grain toast.
How to Adjust It for Different Goals
For fewer calories
Use fewer whole eggs and omit feta.
For more protein
Increase egg whites or cottage cheese.
For more energy
Serve with whole-grain toast, oats, or fruit.
Substitutions, Dietary Notes, and Allergens
Practical Substitutions
- Use kale instead of spinach.
- Use roasted red peppers instead of fresh bell pepper.
- Use goat cheese instead of feta.
- For dairy-free needs, use a suitable dairy-free cottage-cheese alternative and recalculate nutrition.
Allergen Information
Contains egg and milk. Check cottage cheese and feta labels for additives and allergen information.
Always check every packaged ingredient label because formulations and cross-contact statements can change.
Storage and Meal Preparation
Cool promptly, cover, and refrigerate for 3 to 4 days.
Reheat individual portions to 165°F (74°C).
Freeze individual slices for quality if desired, then thaw in the refrigerator before reheating.
Discard perishable food that has been left at room temperature for more than 2 hours, or 1 hour when temperatures are above 90°F (32°C).
Frequently Asked Questions
Cool promptly, cover, and refrigerate for 3 to 4 days.
Use kale instead of spinach.
Increase egg whites or cottage cheese.
Follow the texture and food-safety cues in the preparation section and use a food thermometer whenever animal protein or eggs are included.
Each ingredient is assigned a gram weight. Standard food-composition estimates are multiplied by those weights, totaled for the full recipe, and divided by the listed yield before display rounding.
No. This recipe page provides general educational information and does not replace individualized guidance from a qualified health or nutrition professional.
Nutrition and Safety Note
This page is for general education. It does not diagnose, treat, or provide individualized diet advice. People with allergies, medical conditions, pregnancy, or specific nutrition requirements should seek qualified professional guidance.
Nutrition Data Source
For a clear explanation of ingredient weights, data sources, rounding, substitutions, and estimate limitations, read our Nutrition Calculation Methodology.
