Starting your day with a tasty and nutritious breakfast not only recharges your battery but also fuels your muscle recovery after a tough gym session. This Egg White and Bacon Frittata packed with fresh veggies and feta cheese isn't just a delight for your taste buds; it's a muscle-repairing powerhouse, perfect for your post-workout meal prep. Egg whites are a clean, high-protein component critical for muscle repair. They're low in fat and high in essential minerals such as selenium and potassium, which aid in muscle function and recovery. By focusing on egg whites, we keep the nutritional profile lean and fitness-friendly. Including veggies adds important dietary fibers and vitamins without too many carbs, which is perfect for those watching their glucose levels or following a low-carb diet. The addition of lean bacon provides high-quality, flavorful protein without unnecessary fat. Feta cheese offers calcium for strong bones, rounding out a perfectly balanced meal. This frittata can be whipped up in bulk, making it perfect for meal prep. You can cook once and have a ready-to-go meal for several days, saving time without sacrificing the quality of your nutrition...Let's Get Cooking!
Prep for this delicious frittata is very simple. Start by roughly chopping the bacon into smaller, bite-sized pieces. Grab a green and red bell pepper and chop them into small pieces, about 1/4-inch or so. Roughly dice an onion into similar sized small pieces as well. We are only going to sauté these veggies a couple minutes to take the crisp bite out of them so the smaller dice the better. You don't want big hunks of raw, uncooked peppers and onion in your frittata, or maybe you do, but I don't suggest it! That's really all the prep work necessary for this particular version, but feel free to experiment by adding spinach or cherry tomatoes instead of bell peppers. Make this frittata to your own personal taste!
With prep complete, preheat the oven to 375 degrees Fahrenheit. We only need a few minutes to get the bacon and veggies cooked so preheat now or stand around waiting later on, up to you! Anyway, toss your chopped bacon into a cast iron pan over Medium-High heat. Let the bacon cook for about 8-10 minutes, giving enough time to render out excess fat and start the crisping process.
Once your bacon is starting to crisp, remove it and drain the excess grease on a paper towel. If you have excess bacon grease in the pan, be sure to pour it off into that mason jar you stash in the fridge for other recipes calling for bacon fat, but leave a tablespoon or so to cook the veggies. Go ahead and add the diced bell peppers at this point and sauté them for 2-3 minutes, which should just take the raw crisp bite out but leave them hearty enough to withstand further cooking. Feel free to season with a pinch of salt/pepper of course!
Now add in the diced onion and continue cooking the veggies for an additional 1-2 minutes to get past that raw onion bite. Once the onion pieces just start to soften, turn the heat off and transfer the pan to a cool part of the stove.
Now return the cooked bacon bits to the pan along with the crumbled feta cheese. Stir everything together well to ensure even distribution.
Cover the bacon and veggie mix with the egg whites and season everything with another pinch of salt/pepper.
Give the mixture a gentle stir and carefully transfer the cast iron skillet to your preheated oven. Bake for 13-15 minutes until the egg whites in the center of the pan set. Use a toothpick or fork to check, similar to baking a cake.
It will still be very hot and quite loose at this point so remove it from the oven and let it cool on your countertop for 10 minutes or so. If you are in no hurry, go ahead and put it in the refrigerator to fully chill and set, once the pan cools a bit of course.
Once your frittata is fully cooled and set, you can slice it into individual servings or start feeding the family. Be sure to let this set up before slicing, though, it really needs that bit of cooling time to finish solidifying. You don't want to serve up a runny frittata!
This egg white and bacon frittata is not just a treat to your taste buds, but it’s a significant contributor to your fitness routine. Easy to prepare, packed with nutrients, and perfect for meal prep, it helps ensure you’re nourished and ready to tackle the day and your workouts. Remember, the quality of your breakfast can set the tone for the entire day - make it count!
Try this recipe and share your experiences or modifications in the comments below. Happy cooking and healthy eating...Just Keep Cooking!
EGG WHITE AND BACON FRITTATA
Comments