Need a quick, protein-packed breakfast or lunch you can prep ahead? This Single Serve Frittata is the ultimate PCOS-friendly meal — made with nourishing wholefood ingredients to support balanced blood sugar and steady energy all day.

Each serve contains 27.5g of protein and is rich in fibre, thanks to a hidden dose of psyllium husk, leafy greens, and cottage cheese. With only 11.4g of carbs per serve, it’s perfect for anyone managing insulin resistance, following a low-carb lifestyle, or simply looking for a satisfying meal without the crash.

🍳 Ready in under 20 minutes
🌿 High protein, low carb, gluten free
📦 Great for meal prep — fridge-friendly for 3–4 days

Pop it in the oven, top it with cheese, and enjoy golden, fluffy frittata perfection every time. Whether you’re fuelling up post-gym or need something easy between client calls, this recipe has you covered.

Macros
Calories: 334g Protein: 27.5g Fats: 17.8g Carbohydrates: 11.4g Fibre: 7g

Ingredients (per bowl)

• 2 eggs 
• 1/3 cup cottage cheese or ricotta cheese
• 1 chopped tomato
• ¼ cup fresh parsley or basil leaves
• ½ cup chopped baby spinach
• 1 tablespoon chopped onion or leek
• ⅛ cup grated cheese
• 5g psyllium husk
• ½ teaspoon mixed herbs 
• Salt & pepper 

Method 

1. Preheat the oven to 180C. Prepare glass baking containers. 
2. Add all ingredients except grated cheese glass containers, stir thoroughly. 
3. Top with cheese. 
4. Bake for 10-15 minutes or until golden brown on top. 
5. Serve immediately or allow to cool, add lids and store in the fridge. 

Note: These make the perfect meal prep breakfast or lunch.