This wholesome egg white frittata is loaded with veggies and feta cheese. It cooks up in below 20 minutes and is the proper excessive protein, low calorie breakfast or brunch possibility!
Each 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 present 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, filled with taste and surprisingly straightforward to make. It’s the proper recipe to make for weekday mornings, weekend brunches, or for meal prep — it shops effectively and reheats even higher!
Why You’ll Love This Egg White Frittata
- Mild but satisfying – Egg whites preserve it lean whereas nonetheless providing a protein enhance, so you are feeling energized with out feeling weighed down.
- Fast and straightforward – No fancy strategies right here! Simply sauté, pour and bake, and also you’ve obtained a scrumptious frittata that’s able to eat in about 20 minutes.
- Good for meal prep – This frittata is the proper breakfast recipe to make forward of time to take pleasure in all through the week — it reheats fantastically for a fast, satisfying meal.
Components Wanted
- bell pepper – use your favourite between crimson, yellow, or orange. It provides a pleasant pop of shade 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.
- crimson onion – provides a touch of sweetness and a delicate crunch. Use yellow onion if that’s all you’ve got available.
- spinach – a handful of leafy greens for additional vitamins and a contact of shade.
- 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 complete ingredient listing with measurements within the recipe card beneath.
Substitutions
- Veggies: Be at liberty to make use of your favourite veggies or no matter you’ve got available. Mushrooms, zucchini, eggplant, squash or kale would all be nice additions.
- Feta cheese: Not a feta fan? Strive goat cheese or perhaps a sprinkle of shredded cheddar cheese.
- Make it dairy-free: For those who 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.
- Need to make a quiche as a substitute? In order for you one thing that is a little more filling, attempt my egg white quiche as a substitute.
- Need to use full eggs? Not involved about this frittata being low in energy? You’ll be able to definitely use full eggs as a substitute. You’ll want about 12 eggs to interchange the liquid egg whites. You may additionally attempt making my straightforward frittata or roasted candy potato kale frittata as a substitute.
Tips on how 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 crimson 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 high.
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 Suggestions!
- Use an oven-safe skillet: A forged iron skillet is ideal for that good, even prepare dinner. Simply be certain 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 tip to season!
Tips on how to Serve
Since this frittata is decrease in energy I normally serve it alongside turkey bacon, breakfast sausage or this PB&J protein yogurt bowl for an added protein enhance, however the potentialities are infinite! Listed below are some further serving ideas:
Storing Leftovers
- At room temperature: For those who’re serving this at a brunch or get-together, it may well sit out for a few hours. Any longer, and it’s greatest 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’ll be able to 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.
Regularly Requested Questions
Egg whites are decrease in energy and fats in comparison with complete eggs, however they’re nonetheless excessive in protein, making them an ideal possibility for somebody who’s seeking to improve their protein consumption whereas sustaining a low-calorie and low-fat weight-reduction plan.
Positively. 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 take pleasure in it chilly for a fast protein repair.
Extra Egg Recipes to Strive
Make sure to try the complete assortment of breakfast recipes on EBF!
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