Spinach and Goat Cheese Egg White Frittata

Dancing for Donuts | Spinach & Goat Cheese Egg White Frittata with AllWhites®

Happy Monday, friends! I’m comin’ atcha today with a super tasty, healthy and protein-packed breakfast recipe!

So as you know, I’ve been trying to get my health and fitness back on this year (just like pretty much everyone else in 2018!). I started taking all kinds of different classes and revamping my routine to keep things fun and interesting, and I’ve gotten a bit more on track in terms of my eats. I always preach about preparation and how stocking your fridge with tons of healthy ingredients can make all the difference in the world when it comes to sticking to your goals. And hough this recipe is quite possibly the easiest thing in the world to make, it does require you to add just a few items to your grocery list😉

Dancing for Donuts | Spinach & Goat Cheese Egg White Frittata with AllWhites®

I’ve always been a fan of eggs because they’re incredibly nutritious, inexpensive, and easy to make. They keep me full throughout a workout without that bloating feeling that comes when I have yogurt or smoothies sometimes. But while I love a good yolk, they are slightly higher in cholesterol, whereas the whites are a low-calorie, low-cholesterol source of protein. I also grew up in a household where my parents ate only egg-whites, mostly because they didn’t like the taste of the yolk, but I can tell you that cracking a ton of eggs just to get enough whites for a substantial omelette was neither the quickest nor most enjoyable task. The perfect solution to this is to just buy the egg whites in a container so that they’re ready to go when you need them!

Dancing for Donuts | Spinach & Goat Cheese Egg White Frittata with AllWhites®

I was recently introduced to AllWhites® 100% liquid egg whites, which are incredibly convenient to keep on hand. They’re fat-free, cholesterol-free, low in calories and carbs, and high in lean protein. You can find them by the eggs in your grocery store and like I said, they maaaajorly take the effort out of getting the egg whites out of a cracked egg (and avoid having to waste the yolk, too!). The frittata I’ve been making on repeat with AllWhites has fueled me throughout barre workouts, cardio workouts, and more importantly, a morning at work because the struggle. is. REAL.

Dancing for Donuts | Spinach & Goat Cheese Egg White Frittata with AllWhites®

This frittata recipe combines AllWhites liquid egg whites with just a touch of low fat milk, nutrient-rich spinach, flavorful onion and creamy goat cheese for a super delicious dish that tastes decadent but contains soooo many good-for-you ingredients! The prep is minimal, just a touch of dicing and whisking, and then the skillet/oven really do the rest of the work for you. If you don’t have a skillet, just use an oven safe pan, but I will say that the skillet helps cook the eggs evenly. This dish perfectly serves two, but if you’re eating for one, just wrap the leftovers up in seran wrap or a tupperware, and save it for the next day. Doesn’t get more convenient than that, my friends!

Dancing for Donuts | Spinach & Goat Cheese Egg White Frittata with AllWhites®

Spinach and Goat Cheese Egg White Frittata

1 1/4 cup AllWhites® egg whites

2 tbsp low fat milk

1 tbsp butter

1/2 cup diced onion

2 handfuls spinach

3 tbsp goat chees

sea salt

pepper

1. Preheat oven to 400 degrees fahrenheit and whisk egg whites and milk in a bowl until light & frothy.

2. Melt butter in the skillet over medium heat. Add the onion, a pinch or two of salt, and cook thoroughly. Add the spinach too, and cook for another 2 minutes or until wilted.

3. Add the egg mixture over the top of the onions and spinach. Sprinkle with salt and pepper. Take a spatula and make sure the eggs flow to the bottom of the pan as opposed to on the sides of the pan.

4. Once the frittata is half set (and the egg whites on the sides are turning to a more solid colored white), top with pieces of goat cheese and transfer to the oven. Bake for 8-10 minutes, or until golden.

Dancing for Donuts | Spinach & Goat Cheese Egg White Frittata with AllWhites®

So there ya have it! If you’d like to learn more about AllWhites, head here! They’ve also been generous enough to give me 3 product coupons to send to one of my readers, so for a chance to win, comment down below and tell me what activity you use protein to fuel!

xo Jordan

 

Babes on a Budget: Sweet Potato Breakfast Bowl.

Ok I’m going to say something that I feel like is going to make people like, gasp and then hate me a little…

recipe, healthy, health, healthy recipe, gluten free, dairy free, breakfast

but oatmeal totally does not fill me up and I literally will be hungry 2 hours later. What is wrong with me, guys?! I’ve tried adding nut butter, protein powder, chia seeds, flax, you name it I’ve done it. And for some reason, without fail, my stomach will be growling by 11am. So, I’ve recently turned to other (inexpensive) means of filling up before busy days at the office and it includes some of my absolute favorite foods: sweet potatoes, peanut butter, bananas and dates. I topped it with granola too, for a little extra crunch & sweetness! I definitely recommend coconut granola, or just coconut flakes/shavings – the flavor combo is INSANE.

recipe, healthy, health, healthy recipe, gluten free, dairy free, breakfast

The best part about this recipe is that is super low effort, kind of like overnight oats but just slightly more prep. You just boil a pot of water, peel and cut a sweet potato into 1/2 inch (-ish) chunks, boil for about 15 minutes and then you’re good to go. You can mash the potato in the pot, or another bowl, or a tupperware if you want to save it for the next day in the fridge. Then you simple toss in the other ingredients and poof. Done. Easy peasy.

recipe, healthy, health, healthy recipe, gluten free, dairy free, breakfast

Sweet Potato Breakfast Bowls

1 medium sweet potato

1/4 cup unsweetened vanilla almond milk

1 banana, sliced

1 -2 dates, chopped

1 tbsp peanut butter (drippy is better, so I’d go for all-natural!)

1/4 cup granola (I used KIND Oats & Honey Clusters w/Toasted Coconut)

*if gluten-free, just leave off the granola or choose a gluten-free variety!

1. Fill a medium-sized pot 2/3 of the way with water and bring to a boil. While the water is heating up, peel and cut a sweet potato into 1/2 inch or so chunks. Drop into water once boiling and cook for about 15 minutes or until soft when poked with a fork.

2. Drain the sweet potatoes and mash with a fork either in the pot or another bowl. Add in the almond milk to make it creamier and stir until combined.

3. Top with banana, dates, granola and peanut butter if eating right away, or keep in the fridge for up to 3 days in an airtight container. Enjoy!

recipe, healthy, health, healthy recipe, gluten free, dairy free, breakfast

Hope everyone is having a great week so far!

xo Jordan

Mediterranean Egg Muffins.

Happy Monday, y’all! Here’s to a new week & a fresh start.

Dancing for Donuts | Mediterranean Egg Muffins

If you’re in need of an easy, quick breakfast to begin your day, look no further. I prepped these egg cups this weekend and loaded them up with veggies so I would have something ready for busy mornings.

Dancing for Donuts | Mediterranean Egg Muffins

Not only do they taste amazing, but I know I can feel good about eating a nutritious meal to fuel me for the day ahead. They’re inexpensive, low fat, and take about 5 minutes to make. You really can’t lose with these guys!

Dancing for Donuts | Mediterranean Egg Muffins

Mediterranean Egg Muffins

(makes 10 muffins)

8 eggs (6 whole, 2 egg whites)

1/4 cup water

1 cup torn spinach

1/2 cup chopped tomatoes

1/4 cup chopped red onion

1/4 cup chopped basil

1/2 cup part-skim mozzarella

salt & pepper

1. Preheat the oven to 350 degrees. Spray a muffin tin with pam or coconut oil.

2. In a large bowl, whisk together the eggs, tomatoes, spinach, onion and basil. Pour batter into the muffin tin, filling each cup 3/4 of the way full. *Pour a little bit of water in any empty muffin molds to ensure an even bake!

3. Bake the eggs for 10 minutes. Remove from the oven and top with mozzarella cheese. Sprinkle with sea salt and pepper to taste.

4. Bake for another 10 minutes, or until golden. Remove from oven and let cool for 15 minutes. Eat right away or store in the fridge for up to 5 days.

Dancing for Donuts | Mediterranean Egg Muffins

Have a great day/week!

xo Jordan