Description
A light, fluffy, and nutritious egg white frittata packed with fresh veggies, perfect for quick breakfasts and meal prep.
Ingredients
- 10 large egg whites (about 1 1/4 cups or 300 ml)
- 1 cup diced bell peppers (any color, about 150 g / 5.3 oz)
- 1 cup chopped spinach or kale (loosely packed, about 30 g / 1 oz)
- 1/2 cup diced red onion (about 75 g / 2.6 oz)
- 1 medium zucchini, diced (about 150 g / 5.3 oz)
- 1/2 cup cherry tomatoes, halved (optional)
- 1 tablespoon olive oil
- 1 teaspoon garlic powder
- 1/2 teaspoon smoked paprika
- Salt and freshly cracked black pepper to taste
- Fresh herbs like parsley or basil for garnish (optional)
- 1/4 cup crumbled feta or shredded low-fat cheddar cheese (about 30 g / 1 oz, optional)
Instructions
- Preheat your oven to 375°F (190°C).
- Heat 1 tablespoon olive oil in an oven-safe skillet over medium heat. Add diced onions and bell peppers and cook for about 4 minutes until softened and starting to caramelize.
- Add diced zucchini and spinach; cook for 2-3 more minutes until greens wilt but remain vibrant. Season lightly with salt and pepper.
- In a large mixing bowl, whisk the egg whites vigorously until frothy and slightly increased in volume (about 1-2 minutes by hand).
- Gently fold the sautéed veggies and seasonings (garlic powder, smoked paprika, salt, pepper) into the egg whites. Fold in cheese if using, being careful to keep the mixture airy.
- Pour the mixture into the skillet or baking dish and smooth the top gently.
- Bake for 20-25 minutes until the frittata is set, golden on the edges, and slightly puffed. A knife inserted should come out clean.
- Let the frittata cool for 5 minutes before slicing. Garnish with fresh herbs if desired.
Notes
[‘Do not overcook the veggies; keep them crisp-tender for best texture.’, ‘Whisk egg whites until slightly foamy to keep the frittata light and airy.’, ‘Let the frittata rest before slicing to firm up and keep slices neat.’, ‘Use fresh herbs like parsley or basil to brighten flavor.’, ‘For dairy-free, omit cheese or use plant-based alternatives.’, ‘Can be cooked on stovetop covered on low heat for about 15 minutes if pressed for time.’, ‘Store in airtight containers in the fridge for up to 5 days; reheat gently to maintain texture.’]
- Prep Time: 10 minutes
- Cook Time: 20-25 minutes
- Category: Breakfast
- Cuisine: American
Nutrition
- Serving Size: Approximately 180 g
- Calories: 150180
- Sugar: 3
- Sodium: 250
- Fat: 46
- Saturated Fat: 1
- Carbohydrates: 7
- Fiber: 23
- Protein: 20
Keywords: egg white frittata, healthy breakfast, veggie frittata, meal prep, low calorie, high protein, gluten-free