EIWITRIJK RECEPT · FASE 2 · LUNCH

Frittata tart with courgette and tomato

Phase 2 frittata tart with courgette and tomato, protein-rich and delicious cold from the meal-prep box.

42 min totaal 4 porties 312 kcal p.p. 26 g protein

The frittata tart with courgette and tomato is an Italian-inspired dish that you serve in neat wedges on the table. By baking the batter in a tin you get a thick, sturdy frittata full of Mediterranean flavours. Fresh basil, sweet cherry tomatoes and soft courgette bring freshness to every bite.

In Phase 2 there's room for a bit more carbohydrates, and this tart fills that subtly with white beans. Together with the eggs, quark and cheese they deliver a nice protein portion, whilst the beans also add fibre and slow-release energy. That balance keeps you satisfied for longer and fits seamlessly with a protein diet. So a light lunch stays truly filling.

Lovely with a rocket salad with balsamic vinegar or a spoonful of lean quark with herbs alongside. From the meal-prep box you can pair this protein-rich frittata tart perfectly with some extra cherry tomatoes.

Zo maak je het

  1. Preheat the oven to 180 degrees and line a tin with baking paper.
  2. Briefly fry the courgette in a dry pan until it softens slightly.
  3. Whisk the eggs together with the quark, basil, pepper and salt.
  4. Stir the courgette, tomatoes and white beans through the batter.
  5. Pour everything into the tin, sprinkle the cheese on top and bake for 30 minutes.
  6. Let cool and cut into wedges to serve warm or cold.

Bewaren

In a sealed container, the frittata tart keeps well in the fridge for three to four days. Cold from the meal-prep box, it tastes surprisingly fresh.

Variatietips

Replace the courgette with grilled aubergine or roasted peppers. A handful of crumbled feta or smoked chicken strips makes the dish even heartier.

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No time to cook? Take a look at the protein-rich foods that are suitable for this phase.

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