Prep your pan: Heat a nonstick skillet over medium heat. Lightly coat with nonstick spray or warm 1 teaspoon olive oil. A good nonstick pan prevents sticking and lets you use less fat.

Whisk the eggs: In a small bowl, whisk eggs with a pinch of salt and pepper until just combined. Don’t overbeat—airy is good, frothy isn’t necessary.

Sweat the veggies (if using): Add chopped vegetables to the pan and cook 2–3 minutes until softened. Season lightly with salt and pepper. Spinach needs only 30–60 seconds to wilt.

Add the eggs: Pour the eggs into the pan. Let them sit for a few seconds, then gently push with a spatula from the edges toward the center to form soft curds.

Fold in cottage cheese: When the eggs are about halfway set, spoon in the cottage cheese. Use the spatula to fold it through the eggs. It will warm and melt slightly, turning creamy.

Season and finish: Sprinkle in garlic powder, black pepper, and red pepper flakes if you like heat. Cook another 30–60 seconds, just until the eggs are softly set. Remove from heat promptly to avoid dryness.

Top and serve: Add fresh herbs, a squeeze of lemon, or hot sauce. Taste and adjust salt. Serve immediately while still soft and creamy.