Of which 1.5 g sugars and 3 g saturated fat.
Values are for the first option listed in the ingredients; substitutions and variations change them. Carbs exclude fiber; energy uses the EU conversion factors (fiber at 2 kcal/g). Source for sugars and saturated fat: Portuguese Food Composition Database (Base de Dados da Composição de Alimentos), Instituto Nacional de Saúde Doutor Ricardo Jorge, I. P. — INSA, v 7.1 - 2026.
Quantities and times are a starting point: adjust them to your taste. Two things don't change: poultry and ground meat must be cooked all the way through, and allergens — always check the labels.
Highlights Complete protein (egg) · Choline (egg) · Vitamin C (bell pepper)
Allergens egg, milk
Bell pepper and feta frittata
Baked eggs, plenty of protein, zero fuss.
Ingredients
- 4 eggs (200 g / 7 oz)
- 250 ml (1 cup) egg whites
- ½ red bell pepper (75 g / 2¾ oz)
- ½ yellow bell pepper (75 g / 2¾ oz)
- chopped parsley, to taste
- 100 g (3½ oz) feta cheese
- salt, pepper and garlic powder, to taste
- olive oil, for greasing
Method
- Dice the bell peppers and chop the parsley.
- In a large bowl, beat the eggs with the egg whites. Season with salt, pepper and garlic powder.
The full method (5 steps), Rico's tip, the variations and storage are in the ebook “Vegetarian”. The English edition is coming soon.
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