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Egg White Frittata is a simple protein packed meal that works for breakfast, lunch, or a quick weeknight dinner. It is loaded with veggies, light but filling, and comes together quick with fresh ingredients. The feta cheese adds just enough flavor to make it feel special without weighing it down. Perfect for meal prep or those days when you want something healthy but still satisfying.

For more high-protein breakfasts try these copycat Starbucks Bacon Gruyere Egg Bites and Egg Muffin Cups.

Egg white frittata on a white plate with fresh fruit to the side.

Spinach Egg White Frittata Recipe With Vegetables

If you’re looking for a high protein breakfast packed with fresh veggies – then this egg white frittata is just what you need.

An egg frittata is similar to a crustless quiche. It’s filled with eggs, in this case it’s only the egg whites, fresh veggies like red peppers, spinach, and tomato, and some cheese. For this egg white frittata we’re using healthier feta cheese as it provides just enough flavor without weighting it down heavily with calories from cheese.

Skillet pan with the egg white frittata inside of it, cooked and ready to serve.

The vegetables and onion are sautéed in a skillet pan and then the simple seasoned egg white mixture gets poured over top of it.

Then the entire skillet pan goes into the oven to bake until the eggs are set. Don’t worry if you don’t have an oven-safe skillet pan, there are other options for making this frittata without it.

Top view of the egg white frittata on a plate

Fresh Ingredients Needed

Olive Oil : I use extra-virgin ‘light tasting’ olive oil.
Chopped Bell Pepper : Any color of bell pepper works in this egg frittata recipe; red bell pepper, green bell pepper, orange or yellow bell peppers.
Red Onion : Finely diced red onion that has been measured after being diced.
Fresh Spinach : Roughly chop the spinach and then measure out the amount needed. I use baby spinach because it’s already a small size, but regular fresh spinach leaves can be used as well.
Cherry Tomatoes : Cut each cherry tomato in half and then measure out the amount needed.
Egg Whites : One cup of liquid egg whites from a carton of egg whites is what you’ll need for this homemade egg and vegetable frittata.
Garlic Powder
Kosher Salt & Black Pepper
Crumbled Feta Cheese

How To Make Egg White Frittata In A Skillet Pan (Printable Recipe Card)

Preheat the oven to 375 degrees F.

Heat the olive oil in an 8-inch oven-safe skillet over medium heat.

Add the bell pepper and red onion. Cook until the onions are softened, about 5-7 minutes.

Add the spinach and cherry tomatoes and cook for an additional 1-2 minutes, until the spinach wilts.

In a small mixing bowl, whisk together the egg whites, garlic powder, salt and pepper. Pour the egg white mixture into the skillet (do not stir everything together, just pour it in). Top with the feta cheese.

Transfer the skillet to the preheated oven and bake for 20-25 minutes, or until the eggs are set. Serve warm and enjoy!

How To Store Egg White Frittata

Refrigerator : Egg white frittata should be stored in an airtight container, in the refrigerator, for up to 2 to 3 days.
Reheat : To reheat, microwave for 30-40 seconds or until thoroughly heated.
Freezer : Wrap the frittata, or individual portions of it, in plastic wrap and then in aluminum foil, and place them inside a freezer-safe container or bag, for up to 3 months. Defrost in the fridge overnight before reheating.

Substitutions & Ingredient Notes

Olive Oil : Avocado oil is another alternative.
Bell Pepper : Choose from green, red, orange, or yellow bell pepper.
Red Onion : The red onions add a pop of color to the dish, but you can also use a sweet onion, white onion, yellow onion, or green onions.
Cherry Tomatoes : Grape tomatoes are another type of small tomato you can use. However, if you need to use a larger tomato, such as a Roma, you will need to deseed it and dice it small.
Egg Whites : There are two options for getting egg whites. You can buy the egg whites in a carton that comes as straight up liquid egg whites. Or you can separate the eggs yourself from whole eggs; if you choose this option, you will need 10 large eggs, separated, and only use the egg whites from each. If you want some added fat and flavor, add one or two egg yolks if wanted. It would no longer be an egg white frittata, but it is delicious.
Crumbled Feta : Feta can be purchased plain or in a flavor. Or omit the cheese entirely, or use something else like parmesan cheese or asiago cheese if wanted, for a similar flavor.

Serving Suggestions For Egg White Frittata

Serve with toppings like fresh avocado, salsa, sour cream, or a drizzle of your favorite hot sauce. It’s also very yummy on it’s own with no toppings on top of the frittata. It also pairs well with fresh fruit on side; cantaloupe, pineapple, strawberries, and blueberries.

Close view of the cooked frittata with egg whites.

Recipe FAQs

Can I Add Additional Vegetables?

Yes, if you would like to add additional vegetables, such as mushrooms, chopped broccoli, or shredded carrots, you can.

Can I Add Meat?

If you would like to add meat, you could add diced ham, chopped bacon, or crumbled sausage. You will need to cook the meat before adding it into the skillet pan along with the egg white mixture.

What Can I Do If I Don’t Have An Oven-Safe Skillet?

If you don’t have an oven-safe skillet, you can sauté your vegetables as directed, then transfer them to an oven-safe baking dish (like a casserole dish). Pour the egg white mixture into the baking dish and bake according to the directions. Ensure you spray the baking dish well with nonstick cooking spray.

Can I Use Frozen Spinach?

Yes, you can use frozen spinach but you will need to make sure it’s thawed completely and drained/squeezed really well. I would suggest using paper towels to dab and dry the spinach prior to using it in the frittata. Please note that the flavor will be different between the fresh spinach and frozen spinach. I much prefer using fresh spinach in this recipe.

Egg White Frittata Recipe (Easy Healthy Breakfast)