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Egg White Frittata

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This Egg White Frittata is a light, protein-packed breakfast filled with tender vegetables, herbs, and optional feta cheese. It is easy to prepare, customizable, and perfect for breakfast, brunch, lunch, or meal prep.

Ingredients

  • 2 cups liquid egg whites, or egg whites from about 16 large eggs
  • 1 tablespoon olive oil
  • 1/2 medium red bell pepper, diced
  • 2 cups baby spinach
  • 1/2 cup cherry tomatoes, halved
  • 1/4 cup red onion, finely diced
  • 2 cloves garlic, minced
  • 1/3 cup crumbled feta cheese or shredded cheese, optional
  • 1/2 teaspoon salt
  • 1/4 teaspoon black pepper
  • 1/2 teaspoon dried oregano or Italian seasoning
  • 2 tablespoons chopped fresh parsley or chives

Instructions

  1. Preheat the oven to 375°F (190°C).
  2. Heat the olive oil in a 10-inch oven-safe skillet over medium heat. Add the red onion and bell pepper and cook for 3–4 minutes, stirring occasionally, until they begin to soften.
  3. Add the minced garlic and cook for about 30 seconds until fragrant. Add the baby spinach and cook for 1–2 minutes, stirring until just wilted.
  4. In a medium bowl, whisk the egg whites with the salt, black pepper, and oregano until slightly frothy.
  5. Spread the cooked vegetables evenly around the skillet. Pour the seasoned egg whites over the vegetables.
  6. Arrange the halved cherry tomatoes over the top and sprinkle with feta or shredded cheese, if using.
  7. Cook on the stovetop over medium-low heat for 2–3 minutes, without stirring, until the edges begin to set.
  8. Transfer the oven-safe skillet to the preheated oven and bake for 10–15 minutes, or until the center is completely set and reaches 160°F (71°C).
  9. Remove the skillet from the oven and allow the frittata to rest for 5 minutes.
  10. Sprinkle with fresh parsley or chives, slice into 4 portions, and serve warm.

Notes

  • Refrigerated liquid egg whites work well and eliminate the need to separate whole eggs.
  • Sauté vegetables with a high water content before adding the egg whites to prevent a watery frittata.
  • For a mushroom and spinach version, sauté 1 cup sliced mushrooms until their excess moisture has evaporated before adding the spinach.
  • For Mediterranean flavor, add 2 tablespoons chopped olives and use feta cheese, oregano, and fresh basil.
  • For additional protein, add 1/2 to 1 cup diced fully cooked chicken or turkey before pouring in the egg whites.
  • For extra heat, add 1 finely chopped jalapeño, 1/4 teaspoon crushed red pepper flakes, or hot sauce to taste.
  • Store cooled leftovers in an airtight container in the refrigerator for 3–4 days.
  • Reheat individual portions briefly in the microwave or in a covered oven-safe dish at 325°F (165°C) until warmed through.
  • Serve with toast, roasted potatoes, avocado, or a simple salad for a more substantial meal.

Nutrition

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