MACRO-FRIENDLY MEAL PREP: BREAKFAST VEGGIE FRITTATA BAKE
Our lives are super busy, and sometimes our mornings can be the busiest part of our day. Trying to get out the door, especially if you have kids, can be a feat in itself. Sometimes that makes for a bad breakfast - or worse, no breakfast at all. This easy veggie breakfast frittata has become a staple in our house, because it’s easy to make ahead of time for simple weekly meal prep. You can make it once and eat it through the full week. It is easy to cook, macro-friendly, reheats well, and can also be a really yummy filling for a breakfast burrito. It is also high in protein to keep you nice and full through a busy morning.
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EASY FALL BREAKFAST RECIPE: HIGH-PROTEIN VEGGIE FRITTATA
PREP TIME: 15 minutes | COOK TIME: 45 minutes | MAKES: 8 servings
WHAT YOU NEED:
325g Frozen, chopped spinach
50g Fresh, chopped kale (could also be frozen)
100g Zucchini, sliced into half moon shapes about ¼” thick
200g Cherry tomatoes, sliced in half
225g Sliced mushrooms (any kind, we used baby bellas)
450g Egg whites
6 Eggs
160g Crumbled feta cheese
WHAT TO DO:
Preheat the oven to 375 degrees. Spray a 9 x 13” baking dish with cooking oil spray.
Spray a large skillet with cooking oil spray and heat on medium. Add the sliced zucchini and sauté until it starts to become soft, moving around in the pan to avoid too much browning. (If it starts to stick to the pan, you can use water to deglaze the pan).
While zucchini is cooking, layer spinach and kale in the bottom of the baking dish.
Transfer the zucchini to the baking dish, layering on top of the spinach and kale.
Spray the skillet again and sauté the mushrooms (for 3-5 minutes, until partially cooked) and then add the tomatoes and sauté just until they start to soften. Transfer to the baking dish, layering on top of the spinach, kale, and zucchini, using a spatula to pack all veggies down into the dish.
Crack and scramble eggs in a medium-sized mixing bowl. Add egg whites to eggs and whisk until well combined. Pour egg mixture over top of layered veggies.
Season with salt and pepper and Trader Joe’s Za’atar seasoning or fresh chopped basil.
Bake for 45 minutes or until the egg is cooked through. If planning to eat right away, you can add the cheese crumbles with about 10-15 minutes left in the baking time. However, If you’re baking ahead and reheating throughout the week, we recommend adding the cheese after reheating instead of immediately following the baking process. Let cool for 5-10 minutes. Slice into 8 equal pieces. Garnish each with 20g crumbled feta cheese upon serving.
MACROS PER SERVING: 17.5P/9F/6.5C, 187 calories
You can find the recipe in the MyFitnessPal database by searching:
“KLN Recipe: Veggie Frittata”.
We also love to eat this dish as a wrap! It goes really well as the filling in a whole wheat, sundried tomato or spinach wrap. For extra goodness, toss your wrap in the air fryer for 1-2 minutes on each side at 370 degrees and then fill with heated frittata mixture!
For more easy, macro-friendly recipes like this one, be sure to download our free meal prep cookbook, Everyday Macros. It’s full of batch recipes and meal ideas for your whole week! These other macro-friendly breakfast recipes are also great for easy meal prep:
3 Macro-friendly Breakfast Recipes
Macro-friendly Smoothie Recipes