Egg White Frittata Recipe

 

Prep: 15 mins

Cook: 19 mins

Total: 34 mins

Servings: 4 servings

Yield: 1 fritatta

This light and easy egg white frittata is packed with vegetables and Parmesan cheese, making it both satisfying and delicious. It’s fluffy and flavorful, despite being made with just egg whites. Customize it with your favorite vegetables and seasonings for a versatile meal that’s perfect for breakfast, brunch, or lunch.

Ingredients

• 1 1/2 cups egg whites (store-bought liquid egg whites or from about 12 large eggs)
• 1/2 cup grated Parmesan cheese, divided
• 3/4 teaspoon Italian seasoning
• 3/4 teaspoon salt
• Freshly ground black pepper, to taste
• 1 1/2 tablespoons unsalted butter
• 2 medium green onions, sliced (white and light green separated from dark green)
• 1/2 cup diced red bell pepper
• 2 cups packed coarsely chopped spinach leaves
• 4 to 6 grape tomatoes, thinly sliced
• Marinara sauce, pizza sauce, or salsa, for optional serving

Steps to Make It

1. Preheat the Oven:

   • Preheat your oven to 375°F (190°C).

2. Prepare the Egg Mixture:

   • In a medium bowl, combine the egg whites with half of the Parmesan cheese, Italian seasoning, salt, and pepper. Whisk until blended, but do not overbeat. Set aside.

3. Cook the Vegetables:

   • Melt the butter in a 10-inch oven-safe nonstick skillet over medium heat.
   • Add the white and light green parts of the sliced green onions and the diced bell pepper. Sauté until softened, about 2 to 3 minutes.
   • Add the spinach and cook until wilted, about 1 to 2 minutes.

4. Add the Egg Mixture:

   • Pour the egg mixture into the skillet and cook just until the egg whites begin to set around the edges, about 1 to 2 minutes.

5. Add the Toppings:

   • Arrange the sliced grape tomatoes over the top of the egg mixture.
   • Sprinkle with the dark green parts of the sliced green onions and the remaining Parmesan cheese.

6. Bake the Frittata:

   • Transfer the skillet to the preheated oven and continue to cook for about 10 to 12 minutes, or until the frittata is set.
   • For a more browned top, turn the broiler on high and cook for about 1 minute longer.

7. Serve:

   • Serve the egg white frittata with marinara sauce, pizza sauce, or salsa on the side, or garnish as desired.

Tips

• Use an Oven-Safe Nonstick Skillet:
  • If using a cast iron skillet, make sure it is well-seasoned to prevent sticking.
• Cheese Tips:
  • Don’t skimp on the cheese as it adds protein, flavor, and aids in browning.
• Toppings and Garnishes:
  • Serve with choices like marinara sauce, guacamole, sliced avocado, chopped green onions, tomato salsa, salsa verde, sour cream, chives, or fresh chopped parsley or cilantro.

How to Store and Freeze

• Store:
  • This frittata can be stored in the fridge for up to 4 days. It’s perfect for a grab-and-go breakfast during the week.
• Freeze:
  • Cut the cooled frittata into individual slices, and place on a cookie sheet in the freezer. Once the slices are frozen, transfer them to an airtight container or zip-close freezer bag. Freeze for up to 3 months.

Nutrition Facts (per serving)

• Calories: 173
• Fat: 8g
• Carbs: 8g
• Protein: 18g

Enjoy your delicious and nutritious egg white frittata, perfect for any meal of the day!