recipes

High-Protein, Low-Calorie Lunch Recipes - Egg White & Spinach Frittata Muffins

By FITNEXA

Finding meals that are both filling and calorie-conscious can be a game-changer for anyone aiming to build lean muscle, manage weight, or simply maintain balanced energy throughout the day. High-protein, low-calorie lunches help curb afternoon cravings and support muscle growth, without weighing you down. Here are some easy, delicious recipes to power up your midday with plenty of protein and flavor!

Egg White & Spinach Frittata Muffins

Serves: 2 (2 muffins per serving)

Ingredients:

1 cup egg whites (or 5-6 egg whites)
1/2 cup spinach, chopped
1/4 cup bell peppers, diced
Salt, pepper, and a pinch of garlic powder

Instructions:

Preheat oven to 350°F (175°C) and spray a muffin tin with cooking spray.
In a bowl, whisk egg whites with salt, pepper, and garlic powder.
Add chopped spinach and bell peppers, then pour mixture evenly into muffin tin cups.
Bake for 15-20 minutes until frittatas are set.

Tip: Make a batch to have a protein-packed snack or lunch ready for the week.
Why It’s Effective: Egg whites are a great source of protein with minimal calories, while spinach and peppers provide fiber and essential nutrients.
Estimated Nutrition Facts (per serving of 2 muffins):

Calories: 150
Total Fat: 4g
Saturated Fat: 1g
Monounsaturated Fat: 2g
Cholesterol: 0mg
Sodium: 250mg
Carbohydrates: 10g
Dietary Fiber: 2g
Sugar: 3g
Protein: 16g

Meet Fitnexa, your AI-driven companion that turns everyday habits into a positive, uplifting journey. From effortless meal analysis (including recipe suggestions) to personalized coaching and real-time support, Fitnexa keeps you on track toward lasting wellness — so you can stay younger, live longer.

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