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

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Macros entire recipe: 427 Calories, 27C, 19F, 39P
Eggs 3
Cottage cheese 1% 100g
Gochujang 20g
Onion 50g
Red bell pepper 100g
Broccoli 150g
Olive Oil
Pepper, Garlic powder
DISCLAIMER: Links included in this description might be affiliate links. If you purchase a product or service with the links that I provide I may receive a small commission. There is no additional charge to you! Thank you for supporting my channel :)

[@Felu]

My cookbook is out now: payhip.com/b/7ubMY

[@hellohogo]

I can’t tell you the number of times I’ve started watching one of your videos with no intention of cooking anything, but then quickly realizing I have all the ingredients that you’re using so I go ahead and make the dish! Lol they always turn out great thank you!

[@Felu]

Haha that's awesome :)

[@AhmedHassan-gh7qp]

Can we use regular yougart in place of cottage cheese?

[@medi_michi]

Another fun fact: Egg yolks also provide more of an anabolic response by increasing muscle protein synthesis more than egg whites alone💪 (recently mentioned by Menno Henselmann) Great video, definitely gonna try! :)

[@ditz3nfitness]

Didn't know, but the yolk is definitely the king of the eggs! :D

[@sleeperogsleeperog]

The yolk makes up about half of an eggs protien content (3 grams)

[@piranha1347]

They also destroy your brain long term, keep eatin' em!

[@ra_corneliayasmingunawan_u2100]

yea but i have to cut back on the cholesterol :'D

[@ra_corneliayasmingunawan_u2100]

@@stickyblicky11 it is when ur cholesterol level is above the cut off point, with high triglyceride, and a family history of heart disease sadly 💔

[@HeronCoyote1234]

I’ve been making my scrambled eggs with two whole eggs, a heaping tablespoon of Friendship whipped cottage cheese, and about a 1/8 cup of nutritional yeast. I beat everything with a fork, heat up some butter in a small pan or small pot, pour the egg mixture in, and cook till done to my liking. It’s nice and dense, and very filling! And takes about 5-6 mins from start to finish. This has been my go-to breakfast for weeks now. Keeps me going till lunchtime.

[@Felu]

Sounds great!

[@cuentasecundaria7956]

I subbed like two months ago because I saw the kind of recipes you put up. Easy to medium difficulty, affordable ingredients, delicious looking food. I now got a job so I'm able to start cooking for myself to try to fix my habits when it comes to food. I'm definitely gonna try this and check out all the other recipes. Your channel is gold. Please never stop 🙌🏼

[@Felu]

Thank you so much and have fun trying them out :)

[@ditz3nfitness]

Don't get the people who removes the yolk in the egg to spare in calories if their goal is weight loss. The yolk has so many nutrients and it helps you staying full for longer as it has more fat than just the egg whites alone. Conclusion is, that you should at least keep 1 yolk if you make a omelet or similar! :)

[@PatrickDale1968]

Agreed. There are easier ways to save a few calories than ditching egg yolks. Plus you need fats to absorb proteins more efficiently. It’s no coincidence that most natural high protein foods also contain reasonable levels of fat.

[@yolernlimn3574]

Agree. There are vital micronutrients in the egg yolk.

[@TheGamingKamikaze]

I ate 5 full eggs with full fat mozzarella cheese on a 1800 calorie deficit and fit in 220g of protein in my diet. I don’t get how people just eat white eggs. But I’ve switched it with more anabolic meal instead so I could fit in 30 more grams in.

[@mex5341]

if you eat eggs just ones in a day so thats no need , but if more ... for the second time I would use egg whites to cut calories and have smth else , cheese or snack

[@LeanFoodie]

Oh yes!!! I am also on the team - leave the yolks))) Not to mention that in terms of composition, eggs are the real superfood! Not all those fancy berries and algae powders)) because for the number of calories in one egg, we have a complete amino acid profile, vitamins from the B group, lutein and zeaxanthin - antioxidants with proven effectiveness, fatty acids, vitamin K2 to protect blood vessels from calcification (an important function in a high-protein diet)! By removing the yolk, we lose half of these benefits, while only saving 50 kcal. To get all those vitamins, micro and macro elements from other foods, you will have to eat much more and spend a lot more calories. Oh, I forgot about Choline!!! There is a lot of choline in the yolk, which, in addition to its positive effect on cognitive functions, accelerates fat metabolism! A very necessary ingredient in a calorie deficit!!! Wherever possible, I try to leave the yolk. They are also so delicious besides everything else. +1000 to the taste of any egg dish, and on a fatloss journey, taste and food enjoyment are very important keys to keep going 🙌🏻🙌🏻

[@NovaCascade]

I've shopped at Walmart, in the Asian food isle there is a similar ingredient. It's basically the same, I think. Basically a little jar of jalapeño pepper paste that you can add for your stir fries. If you can't find Gochugang, that might be a good replacement. Roasted chili paste if I'm not mistaken.

[@Ruknabal]

Harissa (good quality one) also works in a pinch, I've found.

[@kathykay6602]

Whole Foods has Gochujang

[@williammclean6594]

I never use egg white in any of my recipes because they don't taste like anything .I know they're low in calories but if you don't like something you're not going to eat it and every time I eat something with egg whites I usually just throw it out because it tastes gross so that's my philosophy if you don't like something you won't eat it.

[@S_wali]

Agree , u could however try 1 egg yolk in 3 eggs worth of whites , I hate cooking egg whites like an egg , it's only good scrambled into veg just to add volume and protein .

[@williammclean6594]

@@S_wali yeah I've tried making two eggs and like a combination of egg whites it just takes away from the Flavor of the eggs in my opinion

[@3to4characters]

I don't like medicine but I still fucking eat it

[@S_wali]

@@williammclean6594 well when ur dieting u don't go for perfect, u just want something 60% as good to satisfy Ur cravings and hunger. If ur not trying to loose weight then go eat ur whole eggs , not saying u can't loose weight by eating whole eggs but I am someone who can have 6 whole eggs with a bowl of oats and chicken on the side for breakfast

[@rebca888]

I love egg whites :) and I suggest trying to add some nutritional yeast just before they're finished - adds flavour, protein at low ,,calorie cost" :) just don't try it on big batch as it's a particular flavour not everyone has to enjoy :) PS: the irony that u can't find just egg whites (carton/bottle) in shops where I live

[@reginaldhansbrough8726]

If you don't mind transferring from your skillet to your meal prep containers then adding the eggs to the pain and cooking under the broiler yields a better texture imo and is faster. The broiler will give you some good browning to the top and the residual heat in your pan will cook your eggs really quickly without overcooking. Great video.

[@luish8056]

I’m usually not all that interested in egg based dishes, and even when I eat eggs it’s a quick scramble with some spinach and hot sauce. But I’ll definitely want to give this one a try.

[@gracebock2900]

Interesting recipe. I would recommend dry- fry broccoli in a hot heated pan till they char just a little, then add 2-3 tbsp water, cover pan to steam till cooked. Broccoli will turn out flavourful n cooked without losing any nutrients in the scalding water.I've tried it this way many times n also with cauliflower, carrots, cabbage n other veggies. Works well every time. N I will also use a fan to cook the veggies fast so they do not turn mushy with time ( this is done instead of many chefs' recommended way to cook hot veg in iced water...hmm..very troublesome)❤

[@FromWarsaw]

Made it this morning, used red curry paste instead of Gochujang. Also great. Thanks for the recipe!

[@sheilabailey4005]

I will substitute the pace with hot sauce.

[@Jaffer_cake]

Just tried this! It's so good. Replaced the red sauce thing for Harisa paste and works very well.

[@randomshortsmulp5903]

I might make it

[@AlitaMee]

Finally we have a cooking channel where we talk about protein

[@hugoadrj]

I discovered your channel recently and it has been helping me a lot with my weight loss process. We live in the same country so I know I can find everything you put in your recipes and all the ones I tried taste delicious. thanks!

[@Felu]

Thank you :)

[@white_sugar_]

Not me as a hungry Korean surprised to see gochujang(the red pepper paste) in the recipe at 2 am. That's incredibly creative! I want to try it tomorrow.

[@sweetvoilet]

Made this today for breakfast. Simple and oh-so-filling. I plan to make it with some Indian spices soon. Eggs + cottage cheese + Sautéed veggies + anything you want (from pesto to garam masala) will be my template from now onwards. Thanks for the idea! 😁

[@liuszuling]

At this point gochujang is the second host of the show 😂

[@Felu]

Absolutely :)

[@TheFitdiva]

😂😂😂

[@NowLedgeOutpost]

Who's that?

[@Grooviebones]

Personally I like to get my pan ripping hot. Add the broccoli (or other firm vegetable) then add about 100 ml of water and cover until the water has evaporated off. Similiar to cooking overeasy eggs. Just my personal preference as I'm not big on boiling broccoli and wasting the water.

[@nicolesamuels6276]

good tip

[@bernardoalbano1816]

Bruh... cant be using 90min for breakfast

[@gook5219]

Exactly

[@Gloria_Chav]

He suggested to meal prep it for ease.

[@bradenmccarty2916]

Meal prep meal prep meal prep

[@PaoloStracciato]

amen

[@captain593]

This takes like 30 min lol

[@ElPerroGP]

I added laughing cow low fat cheese as a topping and it was great!

[@stevef6523]

Delicious, thank you. I went half and half whole eggs to egg whites and bumps out slightly to 200g. Also added light mozzarella to the top for the extra protein. Was amazing but didn't quite cook right through, will try next time for 180 degrees for 30 min to see if that's better. Absolutely loved the flavors, thank you. Might try to make a bigger batch and cook in giant muffin trays for meal prep type approach, will see how it gooes.

[@Knights0fBlood]

fun fact: my grandma makes this dish, without the gochujang. but if you add a little bit of baking powder, it makes the egg rise into a egg brownie like object. add a little low fat cheese to it and its very delicious.

[@tajr.2650]

Def trying that baking powder trick! TY!

[@Knights0fBlood]

@tajr.2650 it taste so good with Gochujang to, gives it a bit of spice

[@tajr.2650]

@@Knights0fBlood I DID try that last week (very good) but forgot the damn baking powder!! 🤦🏽‍♀️

[@Knights0fBlood]

@@tajr.2650 🤣🤣🤣

[@rubiccube8953]

The amino acids in the egg yolk complement the amino acids in the egg white. Both together give the highest utilisation for any protein source. 49% utilisation. Whereas beef protein is only 33% utilised.

[@onganhangduong195]

As I live in a neighborhood that find fresh eggs easier than separated egg white, I always buy the round egg, the rounder the better. Because the round egg has bigger egg yolk.

[@michaelrhine3152]

Commenting for the KZbin algorithm

[@AbCd-lw5vs]

1:22 “I like to a couple of cranks of black pepper…” bro proceeds to add at least 4 times a couple of cranks😂. Really helpful video though mate- I’ve been looking for a new way to have eggs, rather than the plain old fried/scrambled options so cheers for your brilliant video!💪

[@elephantwaffle5612]

Never understood not eating the yolks. There was one study it increases cholesterol but it’s been shown to have a much lesser effect than initially believed. Yolks are also where all the nutrients are

[@AbdulKhan-ul7th]

now this is true innovation in the kitchen

[@papadopoulakosK]

Great recipe as always, Chef! I find that sumac goes very well with eggs as well, in case you want to spice things up a bit.

[@1andonlyMiro]

You can just add the eggs onto the pan on top of your veggies, mix until it has some clumps of cooked egg, then put the entire pan under the grill/broiler for just a few minutes, it's so much faster, makes less of a mess and doesn't affect the taste. Also it seems (imo) like you could use way more eggs or egg whites here just to make more portions at a time. On the other hand, this might be the perfect amount for you 😂

[@samp4805]

The "Frittata" is an italian dish that derived from the word "Fritta" that means "Fried", In fact the original frittata is fried. As being said you can directly pour the mix in the pan with the onion is well caramelized! by the way nice video as always! :)

[@therealist2000]

Definitely going to make this with some bacon medallions and low fat sausages 😋

[@habibienomics]

In Indonesia, we call this "telur dadar Padang"

[@Rexhibition]

New to cooking so I am wondering how people are storing egg white? I believe we should finish it within 24 hour after opening the bottle?

[@sumawav]

I had a good feeling about you. Whipping out Harold McGee just confirms my suspicions. Keep up the great work 👌🏽

[@Felu]

Appreciate that, thank you!

[@Blackandblue167]

There is a typo in the description. Description says Onion Powder, but in the video you say Garlic Powder. Love your videos and I will be trying this one today! Thank you for all that you do!

[@Felu]

Thank, I corrected it. Hopefully you will like the recipe :)

[@Blackandblue167]

@@Felu Enjoying it right now. Its amazing! Thank you so much!

[@shahriarsohel2165]

We generally leave the yolk out to maintain a calorie deficit

[@jamesmunroe6558]

Egg whites alone won't give you complete protein because one of the essential amino acids, the methionine, is missing - you need the yolk for that.

[@manmansgotmans]

I never use egg whites because I found out how they're made yikes. I'd rather just eat the egg whole and do 10 minutes of extra cardio

[@s-rf7zc]

How they are made ?

[@TimelessCoconut]

Man I love this channel

[@human1211]

Just eat like the guys from the golden era.. no waste.

[@captaintriceratops3943]

Great recipe! Can I substitute cottage cheese with greek yoghurt? I really don't like the taste of cottage cheese.

[@Felu]

Yes you can!

[@captaintriceratops3943]

@@Felu Thanks for the answer 😊

[@jinxpianista]

Amazing breakfast. I'm doing it tomorrow

[@Felu]

Nice, hope you will enjoy :)

[@terirmcgee]

My husband loved this!

[@Felu]

That's awesome!

[@terirmcgee]

I’ve tried this before… using raw mushrooms and spinach…turned into mush reheating… I have no idea if it was the spinach or mushrooms… but I’m betting on mushrooms!

[@assadi89]

Saw this yesterday and just made that for dinner, for my fiance, who is currently trying to loose weight, she really enjoyed it, but I did a mistake, I used all 185 g of the cheese, but that was okay, whole cup had 150 kcal, 27g Protein and only 0,7% fat.

[@Sunshine-rq1ow]

Thanks!

[@Felu]

Wow, thank you so much for your super thanks!

[@founderofself]

I love this. Thanks. Will try it soon

[@yolernlimn3574]

I love your channel. Thx for sharing another great recipe along with great tips.

[@Felu]

Thanks so much! 😊

[@IcyFrost200-eu8sr]

To people who do remove the yolk from the egg, what do you do with it? Do you just let the dustbin eat it?

[@JakeShaft85]

I'll try this looks good. Where I live that's a $4+ meal so have to be once in a while not every day :)

[@rehanshah1982]

Awesome, great video.. I'll try the recipe ❤

[@steve-oh4342]

this is looks really good. now I'm really really hungry

[@alexandrecadet6897]

Thanks for the eggs info. Quite interesting

[@terirmcgee]

What do you think about adding grated cheese on top after baking? My husbands on a macronutrient diet and I need just a bit more protein to make this 3 servings… his breakfast is 2:2:2…

[@APGKILL]

what the i have been making this for a few weeks now, good idea with gochugang gotta try that

[@Shaggy_Yeti]

Love it! If you wanted to meal prep this for the week, could you cook it in one big container? Or do you suggest 5 separate ones?

[@Felu]

I think I would do it in 5 separate ones

[@justicelaw4077]

You just answered your own question in the first 30 seconds

[@ItsMikeRothe]

Great recipe, I had previously been making my frittatas with just pouring the egg mixture into my skillet once all the veggies were cooked. The meal prep glassware I have is the 30oz one compared to your 36oz one linked, this leads to a deeper dish style frittata. I extended the cook time to 30 minutes @ 400F, but still came out a bit underdone. My question for you is do you think I should bake for even longer? or maybe raise the temp to say 425F or 450F? Keep up the videos, can't wait for your cookbook.

[@Felu]

If you have a deeper frittata the heat needs longer to penetrate everything. I would bake it for longer, if you raise the temp it might burn the outside without properly cooking the center

[@chbr1419]

What would you recommend using instead of cottage cheese making this dish dairy free?

[@kitty_s23456]

Probably tofu, broken down into small chunks.

[@grvmohan1]

This is a beautiful recipe....

[@AkhilStark267]

can you make a video on how to make "PICKLED GINGER" ?

[@Felu]

noted

[@ktmmatt7243]

I wish the cookbook was available in hard copy. 😥

[@PetDKK]

Wow thank you so much! And I love the facts you included in the video too. I love that this video was both educational and gave me a new great recipe to try!

[@Felu]

Thank you. Glad you liked it 😊

[@udaysingh8379]

one question. Do i need to cook spinach before hand or can i just add it directly? while baking

[@davidharyadi]

Love it Felu

[@Omlette531]

Or six hard boiled eggs with Celtic sea salt.

[@ThinkBuildBillions]

Love this

[@KBE87]

What book are you using at 3:26 ? Seems like an interesting one to have in the kitchen

[@btsmochimi7924]

Can i use greek yogurt instead of cottage cheese

[@Vengrt32]

Love it.

[@alibalc1655]

ty for the video it helped a lot

[@Iano_Piano]

Fun fact: protein and egg whites are spelled the same in dutch(ei wit)

[@pikapikaaa793]

Nice

[@newsean6771]

The recipe looks really good, how long would you suggest I should cook it in an air fryer and what temperature since I don't own an oven :(

[@Felu]

I made this in my air fryer and it perfectly worked. 180°C (350°F) for 15-18 min

[@newsean6771]

@@Felu thanks a lot, gonna add this recipe to my diet

[@IrisGallegos-i7i]

😅 I don't waist my farm fresh organic eggs .. my hens work hard to bless me with eggs 😅 I eat all the 🥚

[@AlexSteica]

I need help🥺 where can i buy from egg yolks in France? I am looking everywhere and can't find any !!! This is the only reason I entered the video

[@nintendoborn]

Depends on egg

[@Ghoop3]

Damn great video as always learned so much

[@mshklh2099]

A little introduction about the recipe would be great! Like it is invented in Lebanon etc

[@Felu]

Great idea! WIll be interesting researching this kind dof stuff

[@joe8198]

Kinda disagree if it's gonna turn into the kind of thing you find on recipe blogs (where there is a 2k word introduction about their first time eating this food), one of the best parts of this channel is how concise and to the point everything is

[@mshklh2099]

@@joe8198 Good point So I think blending it with the video instead of it becoming an “intro” Like Adam Ragusea

[@razvanbugariu5569]

from where do you buy gochujang ?

[@wristkisses]

You can find it at any Oriental/Asian store, but some regular grocery stores are starting to sell it in the Asian aisles.

[@Felu]

i have a link for Amazon in the description

[@Heinm1337]

Is it possible to prep on a sunday and it will still be edible on friday or is that too long?

[@radimasto6379]

so Cottage cheese is freshkäse haha, so you are in Germany. can I add some potato to it and cook it with an air fryer?

[@Top_10_Guy]

Cool idea

[@mohithnair3488]

Can you tell any alternative than using oven because I am in a hostel so I don't have oven

[@wadewander6077]

Can you freeze this to make it last longer than 3-5 days?

[@thomasb4357]

0:07 Whats this book you are using? Seems to give a lot of nice information

[@ganesh_landge]

P1: What do you think is most important for cooking? P2: Ahmm...vegetable, meat, stove and spices. P1: Nope...the most important thing is the weighing machine.

[@Nakhaan]

I don't know where you found your cottage cheese with 13g of protein/100g. It doesn't seem to exist in Europe

[@Mr.man712]

I wish I liked eggs, I cant stand the yolk idk if its the sulfur in it or what but i don't mind steamed egg bites if theres good flavor.

[@flaviusstilicho1239]

Ayo Felu, what do you think about Quark cheese? Could it also be used in replacement for example skyr?

[@Felu]

Yes absolutely!

[@benjaminricciardi9687]

Do you eat the whole frittia for breakfast to get the marcos you need?

[@deeZerV2]

Great video, Can you please tell me the name of the book you showed in the video would greatly appreciate it

[@Felu]

It's called on food and cooking

[@casualplayer3411]

hello any other recipes with the paste spice u can make about i know its korean cuz i know nothing what to cook with it lol

[@cyanl.2245]

Where do you buy your egg whites? Rewe ? Marktkauf?

[@nickbilozerov9142]

I saw them in Edeka, but they are really expensive. Actually, in terms of health and digestion/nutrition its better to consume the whole egg.

[@cyanl.2245]

@@nickbilozerov9142 yeah, I have had trouble finding some that are not like crazy expensive. Oh well, back to my normal eggs. Tastes better anyway. Thanks for the quick answer!☆

[@medi_michi]

Kaufland has them too

[@cyanl.2245]

@@medi_michi Sadly I need to take the bus and Kaufland in my city is a bit unconviently located so it takes more than an hour to go there. But good to know, maybe it would be interesting to go sometime!☆

[@Felu]

i buy them on Amazon

[@moodman6426]

He compares egg yolk and egg whites and comes to the conclusion egg whites are way better in terms of their calorie/protein ratio and then his first step in the cooking process is mixing 3 whole eggs lol.

[@prajju8114]

I eat 2 eggs with yolk, I need it because I work a lot so everything gets consumed

[@AkhilStark267]

wonderful

[@newsean6771]

Is the cottage cheese only added for protein content or is it also crucial for the taste? Can I just skip it?

[@Felu]

You can also just skip it