Why You’ll Love This Recipe
This egg white frittata is easy to make, customizable, and incredibly nutritious. It’s packed with vegetables and lean protein, yet still feels indulgent thanks to its tender, airy texture. You’ll love that it’s naturally low in calories, gluten-free, and works perfectly for meal prep. It’s also a fantastic way to use up leftover vegetables.
Ingredients
(Tip: You’ll find the full list of ingredients and measurements in the recipe card below.)
egg whites
baby spinach
cherry tomatoes
bell peppers
onion
zucchini
olive oil or cooking spray
salt
black pepper
garlic powder
dried oregano or Italian seasoning
optional toppings: feta cheese, chopped herbs, hot sauce
Directions
- Preheat the Oven: Set your oven to 375°F (190°C).
- Prepare the Vegetables: Chop the bell peppers, onion, zucchini, and halve the cherry tomatoes.
- Sauté the Veggies: In an oven-safe skillet, heat olive oil over medium heat. Add onion, peppers, and zucchini. Cook for 4–5 minutes until slightly softened. Add spinach and cook until wilted.
- Season: Sprinkle vegetables with salt, pepper, garlic powder, and dried herbs. Stir to combine.
- Add Egg Whites: Pour egg whites evenly over the vegetables in the skillet. Gently stir to distribute ingredients, then let cook undisturbed for 1–2 minutes until the edges begin to set.
- Bake the Frittata: Transfer the skillet to the preheated oven. Bake for 10–15 minutes or until the center is set and the top is lightly golden.
- Cool and Serve: Let cool slightly before slicing. Serve warm or at room temperature.
Servings and timing
This recipe makes 4 servings.
Prep time: 10 minutes
Cook time: 20 minutes
Total time: 30 minutes
Variations
- Cheesy Frittata: Add shredded mozzarella, feta, or goat cheese for a richer flavor.
- Spicy Kick: Add diced jalapeños or a pinch of chili flakes.
- Mushroom Mix-In: Sauté mushrooms with the veggies for extra umami.
- Herb Boost: Use fresh basil, parsley, or chives for a bright, herby finish.
- Mediterranean Style: Include olives, artichokes, and sun-dried tomatoes.
- Mexican Inspired: Add black beans, corn, and a sprinkle of cumin or taco seasoning.
- Broccoli Swap: Use finely chopped broccoli or kale instead of spinach.
Storage/Reheating
Storage: Store in an airtight container in the refrigerator for up to 4 days.
Reheating: Reheat slices in the microwave or a toaster oven until warmed through. Avoid overcooking to keep the texture tender.
FAQs
Can I use whole eggs instead of egg whites?
Yes, you can substitute whole eggs if preferred. About 1 whole egg = 2 egg whites.
What’s the best pan to use for frittata?
An oven-safe non-stick or cast-iron skillet works best for easy cooking and cleanup.
Can I use liquid egg whites from a carton?
Yes, liquid egg whites are convenient and work just as well as fresh ones.
How do I prevent the frittata from sticking?
Use a well-oiled non-stick skillet or line the pan with parchment if baking in a dish.
Is this frittata good for meal prep?
Absolutely. It stores well and tastes great reheated, making it ideal for meal prepping breakfast or lunch.
Can I bake this in a muffin tin?
Yes, divide the mixture into a greased muffin tin and bake at 375°F for 12–15 minutes for egg white frittata muffins.
Can I freeze this frittata?
Freezing is possible but may slightly change the texture. Wrap slices tightly and reheat in the oven or toaster oven.
What vegetables work best?
Spinach, tomatoes, peppers, zucchini, mushrooms, onions, and kale are all great choices. Use what you have on hand.
How do I know when the frittata is done?
The center should be set and no longer jiggly. A toothpick inserted should come out clean.
Can I make this dairy-free?
Yes, simply omit any cheese or use a dairy-free alternative.
Conclusion
Egg white and vegetable frittata is a light, healthy, and versatile dish that’s as delicious as it is simple to prepare. With endless customization options and quick cooking time, it’s the perfect recipe for busy mornings, healthy lunches, or even a light dinner. Whether eaten fresh or reheated, this protein-packed frittata delivers flavor, nutrition, and satisfaction every time.
PrintEgg White and Vegetable Frittata
Egg white and vegetable frittata is a light, protein-packed meal made with fluffy egg whites and colorful vegetables. It’s perfect for breakfast, brunch, or a quick healthy lunch or dinner.
- Prep Time: 10 minutes
- Cook Time: 20 minutes
- Total Time: 30 minutes
- Yield: 4 servings
- Category: Breakfast
- Method: Baking
- Cuisine: American
- Diet: Low Fat
Ingredients
- 1 1/2 cups egg whites (or about 10–12 egg whites)
- 1 cup baby spinach
- 1/2 cup cherry tomatoes, halved
- 1/2 red bell pepper, chopped
- 1/4 cup onion, diced
- 1/2 small zucchini, chopped
- 1 tsp olive oil or cooking spray
- 1/4 tsp salt
- 1/4 tsp black pepper
- 1/4 tsp garlic powder
- 1/4 tsp dried oregano or Italian seasoning
- Optional toppings: feta cheese, chopped herbs, hot sauce
Instructions
- Preheat oven to 375°F (190°C).
- Chop the bell pepper, onion, zucchini, and halve the cherry tomatoes.
- In an oven-safe non-stick skillet, heat olive oil over medium heat. Add onion, bell pepper, and zucchini. Cook for 4–5 minutes until slightly softened. Add spinach and cook until wilted.
- Season with salt, pepper, garlic powder, and dried herbs. Stir to combine.
- Pour egg whites evenly over the vegetables. Stir gently to distribute, then let cook undisturbed for 1–2 minutes until edges begin to set.
- Transfer the skillet to the oven and bake for 10–15 minutes, or until the center is set and top is lightly golden.
- Let cool slightly before slicing. Serve warm or at room temperature with optional toppings.
Notes
- Use liquid egg whites from a carton for convenience.
- Customize with your favorite vegetables or leftover veggies.
- For added flavor, sprinkle cheese or herbs before baking.
- Can be made in muffin tins for portable, meal-prep-friendly portions.
- Reheats well—great for make-ahead breakfasts or lunches.
Nutrition
- Serving Size: 1 slice
- Calories: 110
- Sugar: 3g
- Sodium: 250mg
- Fat: 3g
- Saturated Fat: 0.5g
- Unsaturated Fat: 2.5g
- Trans Fat: 0g
- Carbohydrates: 5g
- Fiber: 1g
- Protein: 15g
- Cholesterol: 0mg
