Why You’ll Love This Recipe
- High Protein: Egg whites provide a lean source of protein, helping to keep you full and energized throughout the morning.
- Low Calorie: By omitting the yolks, this frittata is lower in calories and fat, making it a great option for those watching their intake.
- Vegetable-Packed: Loaded with fresh veggies like bell peppers, spinach, and cherry tomatoes, it’s a delicious way to boost your daily vegetable consumption.
- Quick and Easy: With minimal prep and cook time, you can have a wholesome meal ready in under 30 minutes.
- Customizable: Easily adaptable to include your favorite vegetables, cheeses, or herbs, allowing for endless variations.
Ingredients
- ½ teaspoon olive oil
- ½ cup bell pepper, diced (about ½ medium bell pepper, any color)
- 1 cup fresh spinach, roughly chopped
- ½ cup cherry or grape tomatoes, halved
- 1 cup egg whites (or whites from 8 large eggs)
- ⅓ cup shredded cheddar cheese
- ¼ teaspoon black pepper
- ¼ teaspoon garlic powder
- ¼ teaspoon sea salt (optional, to taste)
(Tip: You’ll find the full list of ingredients and measurements in the recipe card below.)
Directions
- Preheat Oven: Set your oven to 400°F (200°C).
- Sauté Vegetables: Heat olive oil in an oven-safe 8-inch nonstick skillet over medium heat. Add the diced bell pepper and cook for about 4-5 minutes until softened. Add the chopped spinach and cook for an additional 2 minutes until wilted. Then, add the halved cherry tomatoes and cook for another minute. Pat the vegetables with a paper towel to remove any excess moisture.
- Prepare Egg Mixture: In a medium bowl, whisk the egg whites until foamy. Add black pepper and garlic powder, whisking to combine.
- Combine and Cook: Pour the egg mixture over the sautéed vegetables in the skillet. Sprinkle the shredded cheddar cheese evenly on top. Let it cook on the stovetop over medium heat for about 1 minute until the edges start to set.
- Bake: Transfer the skillet to the preheated oven and bake for 16-20 minutes, or until the egg whites are fully cooked and the cheese is melted and bubbly.
- Serve: Remove from the oven and let it cool slightly before slicing. Optionally, garnish with sliced avocado and green onions.
Servings and Timing
- Servings: This recipe yields 2 servings.
- Preparation Time: Approximately 5 minutes.
- Cook Time: Around 25 minutes.
- Total Time: About 30 minutes.
Variations
- Vegetables: Feel free to substitute or add other vegetables such as mushrooms, zucchini, or onions. Ensure they are sautéed beforehand to remove excess moisture.
- Cheese: Swap cheddar for feta, goat cheese, or mozzarella to change the flavor profile.
- Herbs: Fresh herbs like basil, parsley, or chives can be added for extra flavor.
- Spices: Add a pinch of red pepper flakes or smoked paprika for a subtle kick.
Storage/Reheating
- Storage: Allow the frittata to cool completely, then store in an airtight container in the refrigerator for up to 2 days.
- Reheating: Reheat individual slices in the microwave for 1-2 minutes until warmed through. Alternatively, warm in a preheated oven at 350°F (175°C) for about 10 minutes.
FAQs
What is a frittata?
A frittata is an Italian egg-based dish similar to an omelette or crustless quiche, enriched with additional ingredients such as meats, cheeses, or vegetables.
Can I use whole eggs instead of egg whites?
Yes, you can substitute egg whites with whole eggs. Using whole eggs will increase the fat content and alter the flavor slightly.
How can I prevent the frittata from being watery?
Ensure that vegetables are properly sautéed to remove excess moisture, and consider patting them dry before adding the egg mixture.
Is it necessary to use an oven-safe skillet?
Yes, an oven-safe nonstick skillet is recommended to seamlessly transition from stovetop to oven.
Can I make this frittata dairy-free?
To make the frittata dairy-free, omit the cheese or use a plant-based cheese alternative, and substitute milk with a non-dairy option like almond or oat milk.
What size skillet should I use?
An 8-inch skillet is ideal for this recipe. Using a larger skillet will result in a thinner frittata, which may cook faster.
Can I freeze the frittata?
Freezing is not recommended, as eggs can develop a rubbery texture upon thawing and reheating.
How can I add more flavor to the frittata?
Incorporate fresh
Print
Baked Egg White Frittata
- Total Time: 30 minutes
- Yield: 2 servings
- Diet: Vegetarian
Description
This Egg White Frittata is a light, high-protein meal that’s perfect for a healthy breakfast or brunch. Made with fluffy egg whites, fresh vegetables, and a touch of cheese, it’s a low-calorie, nutrient-rich dish that’s both satisfying and flavorful. Plus, it’s quick to prepare and versatile, making it a great way to use up whatever veggies you have on hand!
Ingredients
- ½ teaspoon olive oil
- ½ cup bell pepper, diced (about ½ medium bell pepper, any color)
- 1 cup fresh spinach, roughly chopped
- ½ cup cherry or grape tomatoes, halved
- 1 cup egg whites (or whites from 8 large eggs)
- ⅓ cup shredded cheddar cheese
- ¼ teaspoon black pepper
- ¼ teaspoon garlic powder
- ¼ teaspoon sea salt (optional, to taste)
Instructions
1️⃣ Preheat Oven
- Set your oven to 400°F (200°C).
2️⃣ Sauté the Vegetables
- Heat olive oil in an oven-safe 8-inch nonstick skillet over medium heat.
- Add the diced bell pepper and cook for 4-5 minutes until softened.
- Stir in the chopped spinach and cook for another 2 minutes until wilted.
- Add the halved cherry tomatoes and cook for 1 more minute.
- Pat the vegetables dry with a paper towel to remove excess moisture.
3️⃣ Prepare the Egg Mixture
- In a medium bowl, whisk together the egg whites, black pepper, and garlic powder until foamy.
4️⃣ Combine & Cook
- Pour the egg mixture over the sautéed vegetables in the skillet.
- Sprinkle the shredded cheddar cheese evenly on top.
- Let it cook on the stovetop for 1 minute until the edges start to set.
5️⃣ Bake
- Transfer the skillet to the oven and bake for 16-20 minutes, or until the egg whites are fully cooked and the cheese is melted & bubbly.
6️⃣ Serve & Enjoy
- Remove from the oven and let it cool slightly before slicing.
- Optionally, garnish with sliced avocado and green onions.
Notes
- Storage: Allow the frittata to cool completely, then store in an airtight container in the fridge for up to 2 days.
- Reheating:
- Microwave: Heat individual slices for 1-2 minutes.
- Oven: Warm at 350°F (175°C) for about 10 minutes.
- Freezing: Not recommended—eggs can become rubbery after freezing & thawing.
- Prep Time: 5 minutes
- Cook Time: 25 minutes
- Category: Breakfast
- Method: Stovetop
- Cuisine: American
