About the Recipe
Nutritional Profile
Cal: 225 per serving
Macros: Fats 13.4g | Carbs 7.6g | Protein 19.3g
If Not This, Then That:
⬇️ 🥑 To decrease fat and ⬇️ 🥩 decrease protein, opt for cage-free chicken eggs instead of duck eggs.
⬆️ 🥩 To increase protein, use 250g of egg whites.
⬆️ 🥖 To increase carbs, add a layer of spaghetti squash (250g) at the bottom of the baking dish to create a “crust” for the bake.
Ingredients
140g liquid egg whites
6 large duck eggs
81g baby spinach
88g chopped shallot
40g chopped broccolini, stems removed
140g chopped Roma tomato
146g chopped green bell pepper
16g sliced green onion
248g low-fat ricotta
28g Parmesan, Romano & Asiago shaved blend
2 TBSP finely chopped fresh chives
2 TBSP fresh dill weed
2 TBSP fresh tarragon
Spices: black pepper, garlic salt
Preparation
Preheat oven to 375 degrees.
Spray a 9x13 baking dish with olive oil; set aside.
In a large bowl, add the low-fat ricotta and shaved cheese blend; stir until well blended, then set aside.
Chop shallots, broccolini florets, tomato, green onion, and bell pepper; add to bowl, along with baby spinach.
Add veggies to cheese mix; stir until evenly combined.
Fold in duck eggs and egg whites; blend until there’s a creamy consistency.
Stir in fresh herbs and spices, then pour into the 9x13 baking dish.
Cook for ~40 minutes or until the top is a nice golden brown and the egg bake has set.
Let cool, then cut into six even slices. Pack two to one meal prep container and store in fridge.