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Egg White Frittata That Is Perfect for HCG 2.0

Updated: Dec 15, 2019

This egg white frittata is the perfect diversion from the plain ol' omelet rut that you might get stuck in while on the VLC (very low calorie) phase of your HCG diet protocol. I asked myself, how is this going to work without cheese? If you've read HCG 2.0 by Dr. Zach, you're aware that dairy is not an option. Every frittata I've ever seen has some kind of cheese in it, and lots of it. I was skeptical but when I tried this final product, my eyes about popped out of my head! It had so many other flavors going on that I did not miss dairy in the least.

Now, all of my HCG 2.0 diet recipes, 100% of them, have less than 200 calories per serving and less than 10 carbs. I have mentioned this before, but I will repeat it often because aside from the taste, this is what is most important in helping the HCG do its job in facilitating ketosis and healthy fat loss. Doing this, getting familiar with what 200 calories looks like begins in the low calorie phase. It's in the low calorie phase that you begin to acquire a taste for healthy low-carb foods that will allow you to sustain your weight loss in the maintenance phase and beyond. So, keep this in mind when preparing to make one of my HCG recipes. If one of my 2.0 recipes borders on going over 200 calories or 10 carbs per serving - I will let you know. I'll wave a flag or something.

Keeping this in mind, you will love this particular egg white recipe even more. One slice of this frittata is under 100 calories and about 4-5 carbs per serving so you can have seconds! It is surprisingly light and fluffy but with all the protein from the egg whites and the added canadian bacon it really stays with you and keeps you full until lunchtime. It's like Dr. Zach says, weight loss is as much about the quality of your calories than it is about the quantity of them.

The Frittata cuts just like a pie so you will have eight servings all together. What you don't eat you can store in your fridge for up to 5 days: Breakfast for the week - done!


  • 16 egg whites (2 1/4 cup)

  • 1/2 tsp onion powder

  • 1/2 tsp garlic powder

  • 1/4 cup unsweetened almond milk

  • 3-4 slices canadian bacon, chopped

  • 1 green pepper, seeded and sliced

  • 2-3 slices of red onion, separated

  • 1 cup cherry tomatoes, sliced once

  • salt and pepper, to taste


  1. Preheat oven to 375 degrees

  2. Prepare a baking pan by cutting a round piece of parchment paper to fit on the bottom of pan or I used a cast iron skillet. Spray the sides with a non-stick spray.

  3. Whisk together egg whites, milk, onion powder, garlic powder, salt and pepper.

  4. Since I used a cast iron skillet, I heated the canadian bacon in it first to give it some color, you can skip this part if you are using a round baking pan and just add the bacon to the bottom. Then pour in your egg mixture.

  5. Arrange your vegetables onto the mixture and bake for about 30 minutes or until you can see the sides browning. You can switch to broil for the last 5 minutes to get that nice browned top.

  6. Use your favorite 2.0 approved hot sauce or salsa, but it was so good I didn't need anything. Enjoy!

If you're unfamiliar with HCG 2.0, the blog linked here is a great place to learn the differences between HCG 2.0 and the original HCG diet, Pounds and Inches; A New Approach to Obesity.

You can also join our private Facebook group. If you're still bit skeptical of HCG weight loss, it's a great place go for genuine information from people just like you that once had the same questions and concerns that you have now.

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What kind of cooking spray did you use?

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