The Best High Protein Egg Breakfast I've ever made (Frittata)

Ingredients

• 3 pieces Large Eggs (about 50 g each, total 150 g)
• 20 g Gochujang (approximately 2 tablespoons, hot fermented chili paste)
• 100 g Low‑Fat Cottage Cheese (1 % fat, high protein (13 g per 100 g))
• 2 g Black Pepper (freshly ground, about ½ tsp)
• 2 g Garlic Powder (about ½ tsp, optional)
• 50 g Yellow Onion (small, diced)
• 100 g Red Bell Pepper (half a pepper, diced)
• 150 g Broccoli Florets (chopped into bite‑size pieces)
• 5 ml Olive Oil (about 1 tsp, for sautéing)
• 1 L Water (for blanching broccoli)
• 1 pinch Salt (for blanching and seasoning)

Instructions

1. Blend Eggs, Gochujang, and Cottage Cheese

   Crack the three whole eggs into the blender, add 20 g gochujang, 100 g cottage cheese, 2 g black pepper, and 2 g garlic powder. Blend for about 20 seconds until smooth.

   Time: PT5M

2. Prep Vegetables

   Dice the yellow onion and red bell pepper. Chop the broccoli into small florets (about 1‑inch pieces).

   Time: PT7M

3. Blanch Broccoli

   Bring 1 L water to a boil in a large pot, add a pinch of salt, then add the broccoli. Cook for 2‑3 minutes until just tender, then drain in a colander and set aside for a minute.

   Time: PT5M

   Temperature: 100°C

4. Sauté Onion and Bell Pepper

   Wipe the pan, add 1 tsp olive oil, then add the diced onion and bell pepper. Cook over medium heat for 3‑4 minutes until softened and lightly caramelized.

   Time: PT5M

   Temperature: Medium

5. Add Broccoli to Pan

   Add the blanched broccoli to the pan and stir‑fry for another 1 minute to give it a light brown color.

   Time: PT2M

   Temperature: Medium

6. Assemble in Baking Dish

   Transfer the sautéed vegetables to the oven‑safe baking dish. Pour the blended egg mixture over the veggies and give a gentle stir to combine.

   Time: PT2M

7. Bake the Frittata

   Place the dish in a pre‑heated oven at 200°C (400°F) and bake for 20 minutes.

   Time: PT20M

   Temperature: 200°C

8. Check Doneness

   Insert an instant‑read thermometer into the center; it should read at least 60°C (140°F) for safe consumption.

   Time: PT2M

9. Rest, Slice, and Serve

   Remove the frittata from the oven, let it rest for 2 minutes, then cut into squares and serve immediately or store for later.

   Time: PT2M

Nutrition Facts

Calories

427

Protein

39 g

Carbohydrates

27 g

Fat

19 g

Fiber

3 g

Ingredient Substitutions

• Instead of Large Eggs: Egg whites only (use 250 g total), Egg substitute (liquid) for vegans
• Instead of Gochujang: Sriracha mixed with soy sauce, Korean chili powder with a splash of soy sauce
• Instead of Low‑Fat Cottage Cheese: Plain Greek yogurt, Quark
• Instead of Black Pepper: White pepper
• Instead of Garlic Powder: Fresh minced garlic
• Instead of Yellow Onion: Shallots
• Instead of Red Bell Pepper: Any color bell pepper
• Instead of Broccoli Florets: Spinach, Asparagus
• Instead of Olive Oil: Vegetable oil, Canola oil
• Instead of Salt: Sea salt

Equipment Needed

• Blender
• Chef's Knife
• Cutting Board
• Large Pot
• Colander
• Frying Pan
• Oven‑Safe Baking Dish
• Oven
• Instant‑Read Kitchen Thermometer
• Measuring Spoons
• Mixing Bowl

Critical Steps — Do Not Skip

• Blanch broccoli until just tender
• Sauté vegetables until caramelized
• Blend eggs with gochujang and cottage cheese until smooth
• Bake until internal temperature reaches at least 60°C
• Avoid overcooking to prevent a watery frittata

Chef Tips from the Video

• Add a splash of low‑sodium soy sauce to the blend if you want extra umami.
• For extra crunch, toss in a handful of toasted sesame seeds before baking.
• Use a glass or ceramic baking dish for even heat distribution.

Troubleshooting

Storage

Refrigerator: Store in an airtight container for up to 4 days.

Freezer: Freeze individual portions for up to 1 month; reheat in microwave or oven.

Room temperature: Do not leave at room temperature longer than 2 hours.

Make-Ahead Tips

• Prepare the vegetable mix and egg‑gochujang blend a day ahead and refrigerate.
• Bake the frittata fully, then slice and store; reheat portions in the microwave for 1‑2 minutes.
• Portion into freezer‑safe bags for quick grab‑and‑go meals.

Frequently Asked Questions