The BEST High Protein Egg Breakfast I've ever made (Frittata)
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- Опубликовано: 3 окт 2024
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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
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My cookbook is out now: payhip.com/b/7ubMY
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!
Haha that's awesome :)
Can we use regular yougart in place of cottage cheese?
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.
Sounds great!
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! :)
Didn't know, but the yolk is definitely the king of the eggs! :D
The yolk makes up about half of an eggs protien content (3 grams)
They also destroy your brain long term, keep eatin' em!
yea but i have to cut back on the cholesterol :'D
@@stickyblicky11 it is when ur cholesterol level is above the cut off point, with high triglyceride, and a family history of heart disease sadly 💔
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! :)
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.
Agree. There are vital micronutrients in the egg yolk.
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.
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
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 🙌🏻🙌🏻
Made it this morning, used red curry paste instead of Gochujang. Also great. Thanks for the recipe!
I will substitute the pace with hot sauce.
Just tried this! It's so good. Replaced the red sauce thing for Harisa paste and works very well.
Bruh... cant be using 90min for breakfast
Exactly
He suggested to meal prep it for ease.
Meal prep meal prep meal prep
amen
This takes like 30 min lol
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 🙌🏼
Thank you so much and have fun trying them out :)
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.
Harissa (good quality one) also works in a pinch, I've found.
Whole Foods has Gochujang
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! 😁
I might make it
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.
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.
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 .
@@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
I don't like medicine but I still fucking eat it
@@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
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
We generally leave the yolk out to maintain a calorie deficit
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.
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!
Thank, I corrected it. Hopefully you will like the recipe :)
@@Felu Enjoying it right now. Its amazing! Thank you so much!
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!💪
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.
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?
At this point gochujang is the second host of the show 😂
Absolutely :)
😂😂😂
Who's that?
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.
To people who do remove the yolk from the egg, what do you do with it? Do you just let the dustbin eat it?
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.
I love this. Thanks. Will try it soon
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
How they are made ?
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)❤
I wish the cookbook was available in hard copy. 😥
what the i have been making this for a few weeks now, good idea with gochugang gotta try that
Thanks for the eggs info. Quite interesting
can i ask what book that is and where i can find that
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.
Commenting for the RUclips algorithm
can you make a video on how to make "PICKLED GINGER" ?
noted
Definitely going to make this with some bacon medallions and low fat sausages 😋
this is looks really good. now I'm really really hungry
I added laughing cow low fat cheese as a topping and it was great!
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!
Thank you. Glad you liked it 😊
Thanks!
Wow, thank you so much for your super thanks!
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…
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.
good tip
Depends on egg
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.
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?
I think I would do it in 5 separate ones
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.
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.
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
What would you recommend using instead of cottage cheese making this dish dairy free?
Probably tofu, broken down into small chunks.
Finally we have a cooking channel where we talk about protein
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
🤦♂️ NO NO NO. People don’t take this advice about egg whites over yokes. Just do some research on current value of the egg yolk.
Great recipe! Can I substitute cottage cheese with greek yoghurt? I really don't like the taste of cottage cheese.
Yes you can!
@@Felu Thanks for the answer 😊
I don't know where you found your cottage cheese with 13g of protein/100g.
It doesn't seem to exist in Europe
I had a good feeling about you. Whipping out Harold McGee just confirms my suspicions. Keep up the great work 👌🏽
Appreciate that, thank you!
from where do you buy gochujang ?
You can find it at any Oriental/Asian store, but some regular grocery stores are starting to sell it in the Asian aisles.
i have a link for Amazon in the description
What book are you using at 3:26 ?
Seems like an interesting one to have in the kitchen
😅 I don't waist my farm fresh organic eggs .. my hens work hard to bless me with eggs 😅 I eat all the 🥚
I eat 2 eggs with yolk, I need it because I work a lot so everything gets consumed
Damn great video as always learned so much
EGG WHITES BECAUSE THEY ARE VERYY low in calories compared to egg yolks.
I have always heard egg yokes causes health problems in the the long run
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!
Thank you :)
one question. Do i need to cook spinach before hand or can i just add it directly? while baking
What about Cholesterol ?
All this can be done with one bowl and one pan
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
Low fat and low calorie for weight loss id obsolete
In Indonesia, we call this "telur dadar Padang"
You just answered your own question in the first 30 seconds
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.
Or six hard boiled eggs with Celtic sea salt.
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 😂
Just needs bacon and mozzarella
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.
Can this help me gain weight as a skinny person
Can i use greek yogurt instead of cottage cheese
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.
I am scared of people who cook Broccoli... Just Roast if for a few minutes, maybe add some almonds and you have delicious and crunchy Broccoli.
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.
Your body processes and can utilize 25 gms of max protein per meal(given the time to digest properly)
Whenever I make fritattas the middle is always runny and the edges are overbaked....
Has anyone ever tried to sous vide the ingredients instead of baking it in the end?
I try to limit my use of Asians sauces at least the Korean ones. because they use corn syrup in everything and corn syrup is very inflammatory to your body. I like to think of long-term Health as well so that's why I don't eat very much deli meat because if you eat it every day can cause cancer in the long run. And I'm not going to spend like three times as much on the packet natural deli meat. I hate that people want you to be healthy but they always make the healthy option 20 times more expensive
Is the book referred to in the video your cookbook?
Yes
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.
Def trying that baking powder trick! TY!
@tajr.2650 it taste so good with Gochujang to, gives it a bit of spice
@@Knights0fBlood I DID try that last week (very good) but forgot the damn baking powder!! 🤦🏽♀️
@@tajr.2650 🤣🤣🤣
All our quarks have 20g protein per 100, Latvian power
Yogurt is Turkish,no need to say Greek Yogurt. Adding a nationality to a food's name does not change food's nationality. If I say Turkish Pasta, this does not change the fact that Pasta is Italian.
It's because Greek yogurt is made differently than French on English yogurt and has more protein
Does people have this much time to prepare breakfast before going to work?
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?
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
Where do you buy your egg whites? Rewe ? Marktkauf?
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.
@@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!☆
Kaufland has them too
@@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!☆
i buy them on Amazon
I know some people hold the knife like that but it just gives me anxiety seeing how close the index finger is to the blade
Can you freeze this to make it last longer than 3-5 days?
Fun fact: protein and egg whites are spelled the same in dutch(ei wit)
0:07 Whats this book you are using? Seems to give a lot of nice information
Frittata has potatoes right? At least every frittata I've ever had in a restaurant has.
Just eat like the guys from the golden era.. no waste.
Do you eat the whole frittia for breakfast to get the marcos you need?
Can you tell any alternative than using oven because I am in a hostel so I don't have oven
I got just past the blender step and decided to drink the fritatta instead of cooking it
Does it freeze well?