Delicious High-Protein Frittata

💪 Per Serving 👉 If you divide into 2 servings:• ~420 kcal • ~25g protein 👉 If you divide into 3 servings:• ~280 kcal • ~17g protein

YUM!

As part of my Spring Reset, I’ve been focusing on eating more protein.

Not in a “diet culture” way…
In a “please give me steady energy and stop the 9pm snack rampage” kind of way. 😅

So naturally, I kept seeing the same advice over and over:

👉 “Just eat egg whites!”

Okay. Fine.

So I made scrambled egg whites.

And let me tell you…
They were grey. Rubbery. Emotionally disappointing.

I stared at them thinking,
This cannot be the answer.

So I started experimenting… and eventually landed on this:

A high-protein, lower-calorie frittata that is actually delicious, satisfying, and doesn’t make you question your life choices.

This one is now on repeat in my kitchen.

🌱 Why This Works (Especially in Midlife)

This frittata hits all the right notes:

• High protein → keeps you full and reduces cravings
• Lower calorie → without feeling restrictive
• Balanced carbs → from potatoes for steady energy
• Healthy fats → for hormones and satisfaction

And most importantly…

👉 It tastes really good.
Which, in my opinion, is non-negotiable.

🧾 Ingredients

• 1 tbsp olive oil (or avocado oil)
• 3 eggs
• 4 egg whites (about 1/3 of a 500g carton)
• 1/2 red onion, diced
• 1/2 red pepper, diced
• 1/3 cup grated smoked cheese (cheddar or gouda — this is the magic)
• 2 medium-sized yellow potatoes, skin on, sliced 3 cm-ish thickness
• A handful of chopped baby spinach
• Salt & pepper

👉 Optional swap: use 1/2 a sweet potato instead of yellow potatoes

👩‍🍳 Instructions

1. Cook the potatoes first
   Boil or bake your sliced potatoes until just tender. Drain well.

2. Sauté the veggies
   In a medium non-stick pan, heat olive oil.
   Add diced onion and cook until soft.
   Add red pepper and cook a few minutes more.
   Toss in spinach and sauté until wilted.

3. Add the potatoes
   Stir in your cooked, well-drained potato slices.

4. Mix the eggs
   Whisk together the eggs and egg whites.
   (I season at every step with salt and pepper… but you do you.)

5. Bring it together
   Pour egg mixture into the pan.
   Gently stir in the cheese.

6. Cook low and slow
   Cover with a lid and cook on medium-low for about 6 minutes.

7. Finish cooking
   Check and gently pull edges away with a spatula, tilting the pan so any runny egg moves outward.
   Turn heat to low and cook another 2–5 minutes until set.

8. Flip and serve
   Flip onto a plate (or don’t — rustic is fine 😄) and enjoy.

💛 A Little Midlife Truth

Here’s what I’ve learned recently:

Eating well isn’t about restriction.
It’s about feeling good in your body.

When I eat enough protein, I have:

✨ more stable energy
✨ fewer cravings
✨ better mood
✨ less “what can I snack on now?” energy

And paired with good sleep and strength training… it makes a huge difference.

🌸 Want to Do This Together?

This recipe is part of my Spring Reset, where I’m focusing on:

• more protein
• better sleep
• less alcohol
• building strength

If you’re in a similar season of life — changing hormones, changing body, changing needs…

You’re not alone.

You can join me by:

👉 trying this recipe
👉 coming to a strength training class
👉 or simply starting your own small reset at home

Because we’re not trying to be perfect.

We’re trying to feel strong, energized, and well cared for.