Egg White Frittata
The egg white frittata is a light, fluffy, and protein-packed dish perfect for any meal of the day. Made with just egg whites, fresh vegetables, and a blend of flavorful seasonings, this dish is a healthy alternative to traditional frittatas. Whether you're preparing a quick breakfast, a hearty brunch, or a nutritious dinner, this versatile recipe is sure to impress!
Equipment
- Mixing Bowl: For whisking the egg whites.
- Whisk or Fork: To froth the egg whites and incorporate air.
- Non-Stick or Oven-Safe Skillet (10–12 inches): Essential for cooking the frittata on the stovetop and finishing it in the oven.
- Spatula: For spreading the egg whites evenly and loosening the edges of the frittata.
- Cutting Board: To chop vegetables and any add-ins.
- Chef’s Knife: For slicing vegetables and proteins.
- Measuring Spoons: To measure seasonings, oil, and other ingredients.
- Measuring Cup: For portioning vegetables and cheese.
- Oven Mitts: To handle the hot skillet when transferring to and from the oven.
- Serving Plate or Board: For presenting the sliced frittata.
Ingredients
- 6 –8 large egg whites
- 1 cup fresh vegetables e.g., spinach, bell peppers, mushrooms, or onions, chopped
- 1 tablespoon olive oil or butter
- 1/4 cup shredded cheese optional, e.g., feta, mozzarella, or parmesan
- 1 teaspoon fresh herbs e.g., parsley, basil, or chives, chopped
- 1/4 teaspoon salt
- 1/8 teaspoon black pepper
- Optional add-ins: cooked chicken turkey sausage, or tofu crumbles
Instructions
- Prepare the Egg Whites: Separate the egg whites from the yolks. Whisk the egg whites in a bowl until slightly frothy. This step helps to create a fluffy texture.
- Preheat the Oven: Preheat your oven to 375°F (190°C). If using a stovetop-only method, ensure your skillet has a lid.
- Sauté the Vegetables: Heat a non-stick or oven-safe skillet over medium heat and add olive oil or butter. Sauté the vegetables until tender, about 3–5 minutes. If adding pre-cooked proteins, stir them in during this step.
- Add the Egg Whites: Reduce the heat to low. Pour the whisked egg whites over the vegetable mixture. Gently spread them evenly with a spatula.
- Cook Partially: Let the mixture cook undisturbed on the stovetop for 3–4 minutes, or until the edges begin to set.
- Bake or Cover: Transfer the skillet to the preheated oven and bake for 10–12 minutes, or until the frittata is fully set and slightly golden on top. For stovetop-only cooking, cover the skillet with a lid and cook on low heat until fully set.
- Garnish and Serve: Remove the frittata from the skillet, allow it to cool for 1–2 minutes, and garnish with fresh herbs. Slice into wedges and serve.
Notes
Make It Dairy-Free: Skip the cheese or use a plant-based alternative.
Storage Tips: Store leftovers in an airtight container in the refrigerator for up to 3 days. Reheat in the oven or microwave.
Customization Ideas: Add your favorite seasonal vegetables, experiment with herbs, or top with salsa for a Mexican-inspired twist.
This egg white frittata recipe is as nutritious as it is delicious—perfect for meal prepping or impressing your brunch guests. Enjoy!
Storage Tips: Store leftovers in an airtight container in the refrigerator for up to 3 days. Reheat in the oven or microwave.
Customization Ideas: Add your favorite seasonal vegetables, experiment with herbs, or top with salsa for a Mexican-inspired twist.
This egg white frittata recipe is as nutritious as it is delicious—perfect for meal prepping or impressing your brunch guests. Enjoy!