Egg White Frittata

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.

Course Breakfast, Lunch

Cuisine American

Keyword egg white frittata

Prep Time 15

Cook Time 27

Total Time 42

Servings

Calories 196kcal

Author Jessica - Together as Family

Equipment

8-Inch Oven Safe Skillet Pan

Ingredients

1 tablespoon olive oil
1/4 cup chopped bell pepper (red, green, orange, or yellow)
1/4 cup finely diced red onion
1 cup roughly chopped fresh baby spinach
1/2 cup halved cherry tomatoes
1 cup egg whites
½ teaspoon garlic powder
½ teaspoon salt (sea salt or kosher salt)
¼ teaspoon black pepper
2 tablespoons crumbled feta cheese

Instructions

Preheat the oven to 375℉.
Heat the olive oil in an 8-inch oven-safe skillet over medium heat.
1 tablespoon olive oil
Add the bell pepper and red onion. Cook until the onions are softened, about 5-7 minutes.
1/4 cup chopped bell pepper, 1/4 cup finely diced red onion
Add the spinach and cherry tomatoes and cook for an additional 1-2 minutes, until the spinach wilts.
1 cup roughly chopped fresh baby spinach, 1/2 cup halved cherry tomatoes
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.
1 cup egg whites, ½ teaspoon garlic powder, ½ teaspoon salt, ¼ teaspoon black pepper, 2 tablespoons crumbled 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!

Notes

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 an 8x8 casserole dish or glass pan). 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

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.
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.

Nutrition