- Calories
- 220
- Protein
- 28g
- Fiber
- 2g
- Sat. fat
- 4g
- Sodium
- 380mg
- Added sugar
- 0g
What this recipe does for you.
A soft frittata for the small-appetite morning. 28g protein, 220 kcal, 18 minutes start to plate. Mild texture, no fried smell.
Why this works
Every recipe on this site ships with an explanation of the technique decisions, why sear then braise, why the acid goes in at the end, why the fat renders before the aromatics. The method below is those decisions, in order.
A 20cm nonstick pan with an oven-safe handle
I tried this in three sizes. 20cm is the one that gives you a frittata the right thickness for a single portion. Smaller and it's puck-shaped; larger and the eggs run too thin and overcook at the edges. An oven-safe handle matters because the finish goes under the grill.
Ingredients
Serves 1- A 20cm nonstick pan with an oven-safe handle · The pan
- Aromatics, salt, fat (full ingredient list ships with photography)
Method
5 egg whites + 1 whole egg, whisked together
Whole egg whites only is too lean and rubbery. Adding one whole egg back keeps the texture soft and gives the frittata a faintly yellow color that tastes like food rather than packaging. 28g protein, 220 kcal.
A handful of baby spinach, wilted in the same pan first
Two big handfuls of baby spinach with a teaspoon of olive oil, 90 seconds over medium heat until they collapse. Squeeze out any liquid with the back of a wooden spoon, wet spinach makes a wet frittata.
Pour eggs in, low-medium heat, lid on
Eggs over the spinach, lid on, low-medium heat for 6 minutes. The lid traps steam and sets the top. No stirring. This is the calm version of an omelette, no flipping, no folding.
30g goat cheese in small chunks, on top
Hard goat cheese crumbles work, soft goat cheese is better. Tear, don't slice. Drop in chunks across the surface in the last 3 minutes of cooking. Don't stir in, the chunks should stay distinct.
Finish under the grill 2 minutes
Move the pan under a hot grill (broiler) for 2 minutes until the top is just set. This is what stops the centre being raw and the edges being leathery. Watch it. Two minutes goes to three quickly.
Slide onto a plate, cracked black pepper, eat hot
Slide rather than flip. Cracked black pepper. No salt, the goat cheese carries it. If your appetite is in collapse, eat half and cling-film the other half for an 11am snack.
Variations
Substitutions and adaptations land with the photography shoot. The method holds across most reasonable swaps.
Storage
Refrigerator: 3 to 4 days, sealed. Freezer: up to 3 months. Reheat covered to retain moisture.
Frequently asked
- Why egg whites and not whole eggs?
- When total food volume is small, calorie density matters more than fat avoidance. Egg whites give you the protein at lower calorie density, which is useful when the plate has to be small. The single whole egg back in the mix is for flavour and colour. If you're cooking on a normal appetite, three whole eggs is the better default.
- Can I add other vegetables?
- Yes, but cook them dry first. Anything with water (mushrooms, courgette, tomatoes) will weep into the eggs if added raw. Sauté for 3 minutes to drive off moisture, then proceed as written.
- What if I don't have a grill?
- Cook with the lid on for 9-10 minutes total instead of 6 + 2. The top will be slightly less colored but the centre will set. Don't try to flip a frittata; it will not end well.
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