This is my lunch at least twice a week. It's easy, fast, great macros and yummy. My kind of recipe!  And if I want to lose a couple of pounds but keep the protein, just increase the number of egg whites and decrease the yolks, nothing extreme, just a 60/40%.
This recipe yelds 6 servings.

1/3 cup plus
1 medium red onion, finely diced
Pinch of red pepper flakes
1 pound chopped mixed greens (such as kale, spinach, Swiss chard, or mustard greens)
10 large eggs
2 tablespoons freshly grated Parmesan cheese
1/2 teaspoon salt
1/2 teaspoon freshly ground black pepper
1 tablespoon red-wine vinegar
8 ounces part-skim ricotta

Preheat oven to 180°.
In a large nonstick skillet, heat 1 tablespoon oil over medium-high heat. Add onion and cook, stirring, until soft (about 4 minutes). Add pepper flakes and half of greens and cook until wilted and crisp-tender (about 5 minutes); place sautéed greens in a colander. Repeat with remaining greens. Cool slightly and squeeze dry; transfer to a bowl. Using paper towel, wipe out skillet and reserve.

In a large bowl, whisk together eggs, Parmesan, and 1/4 teaspoon each salt and pepper until smooth. Add to bowl with greens, vinegar, ricotta, and 1/8 teaspoon pepper; stir to combine. Fold the ricotta mixture into egg mixture.

In reserved skillet, heat 1 tablespoon oil over medium heat. Pour egg mixture into pan and cook until the sides are set (about 8 minutes). Transfer to oven and bake until completely set (about 15 minutes).

Remove frittata from oven and invert onto serving platter. Slice into 6 wedges and serve.
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