Egg White and Veggie Protein Frittata
PakistaniGym & High-ProteinDesi eggsMedium
A fluffy egg-white frittata baked with capsicum, onion, tomato and herbs — a light, high-protein dish that is easy to slice and share.
Prep time10 min
Cook time15 min
Total time25 min
Servings2
Ingredients
- 6 egg whites (from Desi eggs)
- 2 whole Desi eggs
- 1 capsicum, diced
- 1 onion, finely chopped
- 1 tomato, chopped
- 1 green chilli, chopped
- 1/2 tsp black pepper
- 1/2 tsp salt
- 1 tbsp oil
- Fresh coriander, chopped
Method
- Heat oil in an oven-proof pan and fry the onion, capsicum and tomato for 4 minutes.
- Beat the egg whites and whole eggs with salt, pepper and chilli; pour over the vegetables.
- Cook on low heat for 3 minutes until the edges begin to set.
- Place under a hot grill or in a 180°C oven for 5 minutes until the top is fully set and lightly golden.
- Slice and serve hot with salad or roti.
Nutrition — estimated per serving
Calories (estimate)240 kcal
Protein (estimate)26 g
Fat (estimate)11 g
Carbs (estimate)8 g
Nutrition values are estimates based on standard per-egg values (about 72 kcal, 6.3 g protein, 4.8 g fat, 0.4 g carbs per large egg).
Tips, food safety & substitutions
Always cook until the centre is fully set — a knife should come out clean. Allergens: contains egg. Substitute: use spinach or mushrooms instead of capsicum. Nutrition figures are estimates only, based on standard per-egg values.