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Egg White and Vegetable Frittata

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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.

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

  1. Preheat oven to 375°F (190°C).
  2. Chop the bell pepper, onion, zucchini, and halve the cherry tomatoes.
  3. 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.
  4. Season with salt, pepper, garlic powder, and dried herbs. Stir to combine.
  5. Pour egg whites evenly over the vegetables. Stir gently to distribute, then let cook undisturbed for 1–2 minutes until edges begin to set.
  6. Transfer the skillet to the oven and bake for 10–15 minutes, or until the center is set and top is lightly golden.
  7. 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

Find it online: https://thefamilycooking.com/egg-white-and-vegetable-frittata/