This wholesome egg white frittata is loaded with veggies and feta cheese. It cooks up in underneath 20 minutes and is the proper excessive protein, low calorie breakfast or brunch possibility!
Every time I need a high-protein, low-calorie breakfast I go for making one thing with egg whites as a substitute of full eggs. I’ve already shared recipes for an egg white omelette and these egg white bites, however at the moment I’m excited to be sharing this egg white frittata recipe with you!
Loaded with colourful veggies and a sprinkle of creamy feta, it’s contemporary, filling, full of taste and surprisingly simple to make. It’s the proper recipe to make for weekday mornings, weekend brunches, or for meal prep — it shops properly and reheats even higher!
Why You’ll Love This Egg White Frittata
- Gentle but satisfying – Egg whites maintain it lean whereas nonetheless providing a protein increase, so you’re feeling energized with out feeling weighed down.
- Fast and simple – No fancy methods right here! Simply sauté, pour and bake, and also you’ve acquired a scrumptious frittata that’s able to eat in about 20 minutes.
- Excellent for meal prep – This frittata is the proper breakfast recipe to make forward of time to get pleasure from all through the week — it reheats superbly for a fast, satisfying meal.
Elements Wanted
- bell pepper – use your favourite between purple, yellow, or orange. It provides a pleasant pop of coloration to this frittata.
- tomatoes – grape or cherry tomatoes are good for this recipe. They add juicy bites of sweetness that stability out the savory parts.
- purple onion – provides a touch of sweetness and a refined crunch. Use yellow onion if that’s all you have got readily available.
- spinach – a handful of leafy greens for further vitamins and a contact of coloration.
- liquid egg whites – the protein-packed star of the present, preserving this egg white frittata recipe low in energy, however excessive in protein. You’ll want a full 16oz container of liquid egg whites for this recipe.
- feta cheese – provides a pleasant creamy, salty component to this dish.
Discover the total ingredient record with measurements within the recipe card beneath.
Substitutions
- Veggies: Be happy to make use of your favourite veggies or no matter you have got readily available. Mushrooms, zucchini, eggplant, squash or kale would all be nice additions.
- Feta cheese: Not a feta fan? Attempt goat cheese or perhaps a sprinkle of shredded cheddar cheese.
- Make it dairy-free: In case you want this dish to be dairy-free, pass over the cheese, use a dairy-free possibility or add a spoonful of dietary yeast for a savory kick.
- Wish to make a quiche as a substitute? If you’d like one thing that is a little more filling, attempt my egg white quiche as a substitute.
- Wish to use full eggs? Not involved about this frittata being low in energy? You may definitely use full eggs as a substitute. You’ll want about 12 eggs to exchange the liquid egg whites. You may additionally attempt making my simple frittata or roasted candy potato kale frittata as a substitute.
The right way to Make Egg White Frittata
Step 1: Preheat your oven to 375°F. Warmth oil in an oven-safe skillet over medium warmth. Add the diced bell peppers and purple onion. Sauté till barely softened.
Step 2: Season with salt and pepper, then add chopped spinach and tomatoes. Prepare dinner till the spinach wilts.
Step 3: Cut back warmth to low and pour egg whites evenly over the veggies. Sprinkle crumbled feta cheese on prime.
Step 4: Switch the skillet to the oven and bake for about 10 minutes, till set. Let it cool barely, garnish with parsley, slice and serve.
Brittany’s Ideas!
- Use an oven-safe skillet: A forged iron skillet is ideal for that good, even cook dinner. Simply ensure that it’s well-seasoned and calmly greased so nothing sticks.
- Season as you go: A pinch of salt and pepper whereas sautéing the veggies, then one other sprinkle with the egg whites, helps layer the flavors. Don’t wait till the top to season!
The right way to Serve
Since this frittata is decrease in energy I often serve it alongside turkey bacon, breakfast sausage or this PB&J protein yogurt bowl for an added protein increase, however the prospects are countless! Listed here are some extra serving options:
Storing Leftovers
- At room temperature: In case you’re serving this at a brunch or get-together, it might sit out for a few hours. Any longer, and it’s finest to refrigerate.
- Within the fridge: Switch any leftovers to an hermetic container and retailer within the fridge for as much as 3-4 days. You may reheat particular person slices within the microwave, oven, toaster oven or air fryer.
- Within the freezer: For longer storage, wrap particular person parts and freeze for as much as 3 months. Thaw in a single day within the fridge and heat gently for a fast, protein-packed breakfast anytime.
Incessantly Requested Questions
Egg whites are decrease in energy and fats in comparison with entire eggs, however they’re nonetheless excessive in protein, making them an incredible possibility for somebody who’s seeking to improve their protein consumption whereas sustaining a low-calorie and low-fat food plan.
Undoubtedly. Bake it on Sunday, slice it up, and also you’ll have a ready-to-go breakfast or mild lunch all week. Simply reheat as wanted, or get pleasure from it chilly for a fast protein repair.
Extra Egg Recipes to Attempt
You should definitely take a look at the total assortment of breakfast recipes on EBF!
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