The frittata is perfect for any time of the day: breakfast, lunch, or dinner. This protein-rich recipe, with eggs, cottage cheese, and salmon, will keep you full for longer. Salmon, in particular, makes this frittata an excellent source of omega-3 essential fatty acids. Paired with two slices of high-fiber bread, as recommended, you'll consume over 10g of fiber and less than 40g of carbohydrates per serving. This is beneficial for individuals concerned about cholesterol or diabetes, or those looking to increase their fiber intake as part of a weight loss or low-carb diet. Enjoy your meal!
Ingredients
- 2 cans of water chestnuts, 227 ml each, drained
- 2 green zucchinis, diced small (about 3 cups)
- 8 eggs 225 g (½ lb) of salmon fillet, diced small, or a can of drained salmon (about 175 g drained)
- 250 ml (1 cup) of 1% M.F. cottage cheese
- 125 ml (½ cup) of green peas
- 10 ml (2 tsp) of Herbes de Provence
- Pepper and salt, to taste
Sides:
- 6 slices of whole wheat bread, containing more than 3g of fiber and less than 20g of carbohydrates per slice (see Notes)
- 3 medium avocados, thinly sliced
Preparation
- Preheat the oven to 350°F (180°C).
- Spray a 25 cm (10 inch) round baking dish with oil.
- Evenly arrange the water chestnuts at the bottom of the dish.
- In a large bowl, lightly beat the eggs with a fork and mix in the remaining ingredients.
- Pour the mixture over the water chestnuts and bake for about 1 hour, or until the frittata is well cooked.
- Serve with a slice of toasted bread, topped with avocado slices.*
Notes
Keeps for 5 days in the refrigerator in an airtight container. Can be frozen for up to 3 months.
*For a FODMAP-free version, omit the avocado and serve with two slices of whole grain sourdough bread.
Here are some products meeting these criteria available on the market:
- Bon Matin Keto Tortilla (For 1 tortilla: 13g fiber and 19g carbohydrates)
- Carbonaut Multigrain (For 1 slice: 6g fiber and 8g carbohydrates)
- St-Méthode Club Miche 100% Whole Wheat (For 1 slice: 3g fiber and 15g carbohydrates)
- St-Méthode 100% Whole Grain Bread with Sprouted Wheat (For 1 slice: 2.5g fiber and 11g carbohydrates)
- St-Méthode 9 Grain Bread (For 1 slice: 3g fiber and 15g carbohydrates)
