High-Protein Asparagus and Bacon Crustless Quiche

To keep this recipe weight-loss friendly, we use lean cuts of meat and fat-free dairy:

500g Fresh Asparagus Spears: Woody ends removed and chopped.
4 Slices Lean Smoked Back Bacon: All visible fat trimmed away.
1 Large Onion: Finely diced.
350g Fat-Free Cottage Cheese: Provides a creamy texture without the heavy cream.
5 Large Eggs: Farm fresh for the best color.
30g Parmesan Cheese: Finely grated for a salty kick.
120g Reduced-Fat Cheddar or Red Leicester: Grated.
Low-Calorie Cooking Oil Spray: To keep the “points” or “syns” low.
Seasoning: A pinch of sea salt and cracked black pepper.