Muscle Building Breakfast Recipe: Fluffy Egg, Potato, and Pea Frittata

For a lot of people, breakfast can be a difficult meal. Firstly, most people are simply not hungry when they get up. Secondly, who wants to make a breakfast after an 8 hour coma? Well, I have a recipe here that is one of the best tasting and simplest breakfasts I have ever tried. Best of all, it is loaded with about 45 grams of muscle building protein and 50 grams of high octane carbohydrates.

Preparation time: 15 minutes

Cooking time: 25 minutes

Makes 1 serving


•  ½ cup of frozen peas

•  ½ of a large potato diced into small cubes

•  ¼ cup of diced onion (Sweet onion)

•  2 oz. low fat shredded marble cheese

•  ½ cup of egg whites

•  1 organic egg

•  2 slices of low fat turkey bacon sliced into small cubes

•  2 tablespoon of olive oil

•  ¼ cup of no sodium chicken broth

•  Pinch of salt

•  Pinch of pepper

•  2 tablespoons of fat free milk

Preheat a medium sized pan over medium heat and add 1 tablespoon of olive oil and chicken broth. Add potato and onion and season with salt and pepper. Cover for 5 to 10 minutes or until potato is tender. Add peas and turkey bacon (add more turkey broth if needed) and cover for another 5 minutes, stirring occasionally. In the meantime, pre heat oven to 350 degrees.

Whisk the egg whites, egg and milk in a mixing bowl.

Add remaining olive oil to a baking dish (I prefer medium sized non-stick baking pan) and use a towel to grease the bottom and sides. Add the potato mixture to the baking dish and spread evenly. Add the egg mixture to the baking dish and make sure it is spread evenly. Top with cheese.

Bake for about 15 to 20 minutes (until mixture is cooked through).


Calories: 550

Protein: 45 grams

Carbohydrates: 50 grams

Fat: 20 grams

All the best,


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