How do you get enough protein? Good news: you need to eat it! We obtain protein from the food that we eat. While a bacon cheeseburger contains a large amount of protein, you certainly want to focus on the quality of your protein the majority of the time. (We're not saying to never eat a bacon cheeseburger, just to understand that this protein is not as nutrient dense as say a wild-caught salmon filet).
Generally, most people require 0.8g-1g of protein per pound of body weight. We explained how to calculate your macronutrient needs in a prior blog post. If you missed the post be sure to check it out. With a little bit of planning, cooking and shopping you will be able to meet your protein needs. Or you can order already prepared protein-rich meals from Honey Bee Meals.
Protein is used by our body for growth, repair and recovery. The amino acids that make up protein allow our muscles to repair as well as fuel the many metabolic processes of our body. Protein is also vital to maintain the immune system, manufacture hormones and enzymes and replace the red blood cells that carry oxygen to the muscles.
We like to focus on produce and protein when building a meal. The produce (mostly vegetables but also fruit) provide you with the necessary vitamins and minerals to fuel your body and mind. When you add protein, you begin to balance the meal. The protein in this frittata comes from the eggs and the chicken. A single egg contains approximately 7g of protein and 1oz of chicken breast contains approximately 10g of protein. Two simple and easy to prepare ingredients, pack a lot of protein into this dish.
While this recipe focuses on animal-based protein sources, you can also get your protein from a variety of plant-based sources. Our favourites are: chickpeas, hemp seeds and quinoa. When you combine certain plant-based sources with each-other, you can obtain all of the amino acids.
This recipe is simple, delicious and all comes together in one bowl. Plus, if you have your chicken pre-made, it's even faster. Feel free to get creative with the vegetables (we listed some other ideas below) and you can even try to use ground chicken, turkey or beef - or whatever leftovers you may have.
Be sure to tag us on Instagram & Facebook @honeybeemeals so we can see how you've made your Protein & Vegetable Frittata.
Pre-heat oven to 350F and line a muffin tray with silicone molds like these or use a silicone muffin tray like this one. Lightly spray with olive oil.
In a large bowl, crack each egg and whisk all together.
Next, add the cooked and shredded chicken, onion, salt, pepper, spinach and tomato. Mix until ingredients are incorporated.
In 1/4 cup measures, spoon egg mixture into the molds or tray.
Bake at 350F for 25-30 minutes - until mixture is set and no longer moves when you handle the tray.
*To cook the chicken: In a skillet over medium heat, melt coconut oil (or avocado oil) before adding boneless, skinless chicken breast. Sear the chicken for a few minutes per side (until slightly browning) before reducing the heat to low. Add water to the pan - add enough water to cover about the chicken about halfway. Cover and simmer on low for about 20-30 minutes until the chicken has fully cooked. Check occasionally to ensure there is enough water in the pan. Allow the chicken to cool and use two forks (or your hands) to shred the chicken into strands/small pieces for the frittata.
**Not a spinach or tomato fan? You can substitute almost any other vegetable like bell peppers, zucchini, mushroom or Swiss chard. Some vegetables do contain more water than others so be sure to squeeze out any excess liquid prior to adding the veggies to the mixture and you may also need to cook the frittatas longer.
For a tasty Keto meal, enjoy your frittata with sliced avocado or a side of vegetables. For a gluten-free & Paleo meal, enjoy your frittata with roasted (or hash brown!) potatoes or sweet potatoes.