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This Egg White Frittata is a light, flavorful, and high-protein breakfast option, made with fresh vegetables and seasoned to perfection.
Ideal for meal prep, weight loss, or a nutritious start to your day, it’s a versatile and satisfying dish that fits into any clean eating plan.
Cuisine: Global
Prep Time: 10 mins
Cook Time: 15 mins
Total Time: 25 mins
Course: Breakfast
Servings: 2
Calories: ~200 kcal per serving
Materials Required:
Oven-safe skillet or baking dish, whisk, bowl, spatula
Ingredients
4 egg whites
½ cup mixed vegetables (spinach, tomatoes, bell peppers)
Salt & pepper, to taste
1 tsp olive oil
Fresh basil or parsley, for garnish
Method
Whisk egg whites with salt and pepper in a bowl.
Sauté mixed vegetables in olive oil until just softened in an oven-safe skillet.
Pour egg whites over the vegetables and cook on the stovetop briefly; then finish under the broiler or in the oven until set.
Garnish with fresh herbs and serve.
Description:
An Egg White Frittata is a light, fluffy, and protein-packed dish made with just egg whites and a variety of vegetables, herbs, and cheese.
Unlike traditional frittatas that use whole eggs, this version eliminates the yolks, making it lower in calories and fat while still providing a satisfying and nutritious meal. It’s a perfect breakfast or brunch option for those looking for a lean, high-protein start to their day.
Benefits of Egg White Frittata
High in Protein, Low in Calories – Egg whites are an excellent source of lean protein, essential for muscle repair and overall health, without the extra fat and cholesterol found in egg yolks.
Packed with Nutrients – When combined with fresh vegetables, herbs, and spices, it becomes a nutrient-dense meal rich in vitamins and minerals.
Great for Weight Management – Low in calories but high in protein and fiber (when made with veggies), it keeps you full for longer without unnecessary fats or carbs.
Versatile and Customizable – Can be made with various vegetables, cheeses, and spices to suit different tastes and dietary needs.
FAQs
Q: Can I make an egg white frittata ahead of time?
A: Yes! You can prepare the frittata in advance and store it in the fridge for up to 3 days. Just reheat it in the microwave or oven before serving.
Q: What vegetables work best in an egg white frittata?
A: Great options include spinach, mushrooms, bell peppers, onions, tomatoes, and zucchini. Leafy greens and colorful veggies add texture and flavor.
Q: How do I prevent the frittata from sticking to the pan?
A: Use a non-stick skillet or a well-greased baking dish. Cooking with a little olive oil or butter helps prevent sticking.
Q: Can I add cheese to my egg white frittata?
A: Absolutely! Cheese like feta, parmesan, goat cheese, or mozzarella adds creaminess and flavor. Opt for a light sprinkle if you’re watching calories.
Q: Can I use store-bought liquid egg whites instead of separating eggs?
A: Yes, liquid egg whites are a convenient and equally nutritious alternative. Just check the label to ensure there are no added ingredients.
Q: How do I make the frittata fluffy?
A: Whisk the egg whites well to incorporate air. Cooking on low heat and not overcooking will also help maintain a light and fluffy texture.
Foods That Pair Well with Egg White Frittata
Whole Grain Toast – Provides fiber and makes the meal more filling.
Avocado Slices – Adds healthy fats and a creamy texture that complements the frittata.
Fresh Fruit Salad – A refreshing, sweet contrast to the savory frittata.
Greek Yogurt – A great protein-packed side dish, especially with a drizzle of honey or fresh berries.
Roasted Sweet Potatoes – Adds natural sweetness and extra fiber.
Green Salad with Lemon Dressing – A light and fresh way to balance out the meal.
Smoked Salmon – Elevates the dish with a touch of smokiness and extra protein.
Black Coffee or Green Tea – Complements the lightness of the dish without adding extra calories.
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