Egg whites and a few veggies are all you need for the delectably light and fluffy, healthy egg white frittata. It’s filling, satiating, and perfect for meal prep. Think of it as a classic frittata minus the yolks, plus some extra goodies. Here’s how to bake it to perfection.
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Why Use Egg Whites Instead of the Whole Egg?
Egg whites are low in calories and fat–the yolks are where the bulk of fat and cholesterol in eggs come from. They’re also super high in protein and are a great breakfast swap.
Egg White Frittata Ingredients
Only a few ingredients are needed to create this flavor-packed yet simple egg white frittata. Here are some things to keep in mind:
- Egg whites – I prefer using a carton of liquid egg whites rather than separating the egg white and yolks–but either will do! For liquid egg whites, use 2 cups.
- Milk – Optional. Adding a bit of milk (or heavy cream!) is what makes frittatas light and fluffy–without it, frittata are often dense.
- Oil to saute the veggies. Adding fat will also up the flavor.
- Veggies – Roasted red peppers (find these in a jar by the olives), spinach, and onion.
- Feta to finish. This is also a great way to up the flavor. Sprinkle on top while your egg white frittata is still warm so it’ll gently melt into the top.
Ingredient Tweaks + Subs
As with any frittata, scramble, or omelet, you can easily add your twist to this recipe. Here are a few ideas for you:
- Add some (cooked) meat. Crumbled bacon, ham (ala ham and cheese frittata), ground breakfast sausage, or flaked salmon for a salmon frittata.
- Try a different cheese. Think cheddar, goat cheese, parmesan, or mozzarella. You can also mix this into the base, I like adding 1/4 cup of parmesan to the base of my frittatas for extra protein and flavor.
- Different veggies. Just saute them first. Some of my favorites are mushrooms and zucchini frittata.
- Go dairy free. Sub milk for almond milk, and skip the cheese.
- Make egg white frittata muffins (aka egg muffins) by filling a muffin tin pan with the veggies and eggs–keep in mind your egg white muffins bake time will vary.
How to Make an Egg White Frittata
Frittatas are incredibly easy to make–a quick saute and your stove and oven will do the rest. (Take that scrambles and omelets…) Here’s how to nail it every time:
Make the base by whisking together your egg whites, milk, salt, and pepper.
Prep your veggies by sauteeing the onions, and spinach, and mixing in your roasted peppers.
Add the egg whites and reduce the heat of your pan. Place a lid on top, and continue to cook until the egg whites are almost completely set. Place the pan under the broiler until the eggs are set and the top is golden.
Storing, Freezing, and Reheating Tips
One of my favorite reasons to make frittatas is how well they work for meal prep. Here’s how to capitalize on it:
- To store: stash your frittata in the fridge in an airtight container.
- To reheat: place a damp paper towel on top and microwave on high until warm. Sprinkle warm frittata with additional cheese.
- To freeze: I don’t recommend freezing egg white frittata, as it’ll be watery when defrosted.
Pro Tips
This vegetable frittata is incredibly easy to throw together. Here’s what to pay special attention to:
- Always (always!!) be careful when grabbing the pan out of the oven–it’s easy to forget it’s hot. Use a hot pad to carefully grab the handle.
- Don’t skip the fat – I know you’re probably making an egg white frittata to cut down on fat–but adding some fat will increase the flavor tremendously.
- Make sure to cook enough liquid out of your vegetables – undercooked vegetables are the culprit of soggy frittatas–this is especially the case with greens, like this recipe and my kale frittata. Cook them long enough to remove the bulk of their liquid.
- Lift the veggies from the bottom after adding the eggs, this will allow the egg whites to travel under your veggies and fully cook around them.
- Don’t over-broil – This will dry out the frittata and ruin its texture.
Best Type of Pan For Frittatas
Cast iron skillets are ok for making frittatas, but the best pan is a broiler-safe skillet–I like these stainless steel skillets. Cast irons work when very well seasoned or greased.
If you don’t have an oven-safe pan, you can always saute your veggies in a non-stick, and transfer everything to a baking dish before tossing it in the oven–this is how you make keto breakfast casserole and crustless quiche.
More High Protein Egg Recipes
Egg White Frittata
Print Recipe Pin RecipeIngredients
- 8 large egg whites or 2 cups of liquid egg whites
- 2 tablespoons milk or heavy cream optional
- 1 teaspoon kosher salt
- 1/4 teaspoon black pepper
- 1 tablespoon olive oil
- 1 cup onion chopped
- 5 ounces baby spinach fresh
- 1/4 cup roasted red peppers chopped
- 1/2 cup feta crumbled
Instructions
- In a large bowl whisk together the eggs, milk/heavy cream, salt, and pepper, and set aside.
- Add oil to a broiler safe pan and heat over medium. Once shimmering, saute the onion until it has softened, about 4-5 minutes. Use tongs to add the spinach in batches–adding more as the spinach releases its liquid and space frees up.
- Spread veggies along the bottom of your pan in an even layer. Pour the whisked egg whites in your pan, and use a spatula to lift the veggies along the bottom and sides of the pan so the eggs can settle underneath.
- Reduce heat to low, and place a lid on top. Allow frittata to cook this way for 11-14 minutes, or until the frittata has almost completely set on top–there should still be a small patch of runny eggs in the center or along the edge.
- Prep your oven rack so it's 10" from the bottom of the broiler, and turn the broiler on. Place frittata on the top rack and continue to cook until it's completely set and begins to turn golden–should be 3-4 minutes.
What size skillet are you using?
9″ skillet. Enjoy!