An easy Egg White Frittata Recipe you can make in under 30 minutes. Packed with over 15g of protein, this healthy frittata is so delicious!
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This Egg White Frittata recipe is truly the perfect healthy breakfast. It’s low calorie, low fat, high protein, veggie loaded, and easy to make!
You can make it with only a few minutes of prep time, which means you can enjoy this healthy frittata for breakfast in under 30 minutes!
If you’re short on time, you’re looking to start the day off with a protein packed meal, or you want to meal prep something easy and healthy – this recipe is for you!
This light and flavorful Egg White Frittata is the perfect weekend breakfast for two.
Loaded with healthy veggies like bell pepper, cherry tomatoes spinach, melty cheddar cheese, and lean protein, this frittata will fill you up in under 200 calories per serving.
Why This is the Best Egg White Frittata Recipe
There is a lot to love about this frittat recipe. It’s one of our favorite breakfasts because it’s:
- High Protein:Â Egg whites are awesome because they are low in calories but high in protein, making this frittata filling without being too heavy.
- Loaded with Veggies: With a variety of colors and textures, this veggie-loaded frittata will help you get the nutrients and fiber you need to start your day in the most delicious of ways.
Egg White Frittata Recipe Ingredients
For this egg white frittata you’ll need:
- olive oil
- bell pepper, spinach and cherry tomatoes
- egg whites – you could use whole eggs too, but it will change the fat content
- shredded cheddar cheese- make sure to grate it fresh, it will melt so much better
- black pepper, garlic powder, salt
You can find substitutions for all of these ingredients below in the green shaded box.
You’ll also need an oven safe non stick skillet. This is our favorite one!
Substitutions, Variations, and Additions
Olive Oil: Any neutral oil can be used in this recipe. You can substitute avocado oil, butter, or ghee.
Bell Pepper: Any color of bell pepper will do. If you prefer, you can substitute the bell pepper for ½ cup of a different diced pepper or type of vegetable.
Spinach: When measuring the fresh spinach, measure the leaves whole and do not pack. If you want to use frozen spinach, thaw the spinach, and squeeze out the moisture with several paper towels. You will only need about ½ cup frozen spinach or ¼ cup of thawed frozen spinach.
Tomatoes – I prefer cherry or grape tomatoes in this recipe because they are sweeter and contain slightly less water. You can use a little chopped Roma tomato but try to cook it a little longer to release more moisture and then pat dry. Drained and chopped oil-packed sundried tomatoes will also work well. If you have leftover Cherry Tomato Bruschetta– that will also work!
Egg Whites – I like using liquid egg whites in a carton because they are easy to use and you don’t have to find a way to repurpose the egg yolks, but you can use the whites from whole eggs as well.
(If you end up saving the egg yolks you could use them in our Italian Cream Pie or Sweet Potato Gnocchi).
You will need the whites from 8 whole large eggs, but still measure the volume to ensure you have the correct amount. You can also use about 4-5 large whole eggs (measure 1 cup of volume) if you do not like egg whites.
Cheddar Cheese – Cheese is a must for flavor when using egg whites. Feel free to use more cheese or a different type of shredded cheese if you have a favorite. Goat cheese, provolone, or parmesan would also be great!
Sea Salt – You can use any type of salt in this recipe, but I recommend salting to taste after it is cooked.
Fresh Herbs – To up the flavor, you can top with fresh herbs like cilantro, or substitute some of the spinach for fresh basil.
How to make an Egg White Frittata
- Heat olive oil in an oven safe pan over medium heat. Sauté bell pepper for about 4-5 minutes. Add spinach and cook for about 2 minutes. Add the halved cherry tomatoes and cook for another minute. Pat with a paper towel to absorb any excess moisture.
- Whisk the egg whites in a medium bowl until foamy. Add the pepper and garlic powder and whisk to combine. Immediately pour over the veggies and top with shredded cheese.
- Bake at 400° for 16-20 minutes, or until the egg whites are fully cooked and the cheese is melty and bubbly.
What to serve with Egg White Frittata
This Egg White Frittata is super filling on its own, but great when paired with other breakfast items.
We like to serve it with Turkey Breakfast Sausage and Breakfast Potatoes.
It’s also great with Baked Oatmeal or Blueberry Overnight Oats.
For Toppings – I like fresh, creamy avocado and some sliced green onions. Feel free to top with hot sauce, salsa, pico de gallo, fresh herbs, or whatever you think would complement this frittata.
Other ways to cook this frittata
Can I make this recipe in a cast iron skillet? I don’t recommend making this recipe in a cast iron skillet. It was hard to get the egg whites to not stick to the pan even when using a well-seasoned skillet and additional oil.
Because egg whites do not have fat, they stick a lot easier than whole eggs, so an oven-safe non-stick pan will work best in this recipe. You probably could use a greased 8-inch ceramic baking dish, but I haven’t tested this option yet.Â
Can I use a pan that is larger than 8-inch? Yes, if the only oven-safe non-stick skillet you have is a 10-inch pan, you can use it for this recipe. Keep in mind that, when using a larger pan, the frittata will be thinner, and therefore, will cook faster. I don’t recommend using a pan larger than 10-inches.
Storing Leftover Frittata Egg White
Storing: This will last in the refrigerator for up to 2 days in an airtight container.
Freezing: We don’t recommend freezing this recipe. Eggs can get a funny texture when thawed, and we worry this will get watery when frozen and reheated.
Can you reheat Baked Egg White Frittata?
Reheating: Eggs don’t typically reheat well. You could reheat this in the microwave or toaster oven. It can also be warmed up in a pan.
How to Prevent Egg White Frittata from Becoming Watery
Egg whites can become watery fairly easily. Here are some tips to get a perfect egg white frittata every time:Â
- Pat Your Veggies Dry – Veggies contain high amounts of water and will release the water as they cook. It’s helpful to pat the veggies dry with a paper towel after they have been cooked.
- Vigorously Whisk or Shake the Eggs Whites Before Adding to the Pan – Be sure that your egg whites have not settled and are still foamy before pouring them into the frying pan. If the egg whites settle before they are added to the pan, they can become watery once cooked. To combat this, give them a good whisk or a vigorous shake (if in the carton) to ensure they are nice and foamy.Â
- Add Salt After Cooking – There are a few reasons adding salt to the frittata before it has cooked can make it watery. To be safe, it is best to salt to taste after the frittata has been cooked.
Tips for the Best Egg White Frittata
- Use skillet with a very good ceramic or non-stick coating. If your non-stick coating is not great, you will have to use a little more oil to allow the frittata to release cleanly from the pan.
Follow the tips above to help prevent a watery frittata. - Don’t skimp on the cheese! Cheese is key to making this egg white frittata over-the-top flavorful. Egg whites are kind of bland on their own, but with a handful of shredded cheese this frittata is *chef’s kiss.*
- Toppings are always a good idea! The right toppings can be a source of additional flavor but also nutrients! Choose things like fresh salsa, creamy avocado, or diced herbs to elevate your frittata.
Other healthy breakfast recipes:
Looking for other easy meals? Check out these 40+ Healthy Breakfast Recipes. Click here to grab our free healthy breakfast cookbook.
Egg White Frittata (Oven Recipe)
Ingredients
- ½ teaspoon olive oil
- ½ cup bell pepper diced (about ½ medium bell pepper, any color)
- 1 cup fresh spinach roughly chopped (measure before chopping, do not pack)
- ½ cup cherry or grape tomatoes halved
- 1 cup egg whites or whites of 8 large eggs
- 1/3 cup shredded cheddar cheese
- ¼ teaspoon black pepper
- ¼ teaspoon garlic powder
- 1/4 teaspoon sea salt (or to taste – you can omit)
- sliced avocado and sliced green onions – optional for serving
Instructions
- Preheat the oven to 400 F.
- Add ½ teaspoon of olive oil to an oven safe 8-inch nonstick frying pan with a metal handle. Heat over medium heat. Sauté diced bell pepper for about 4-5 minutes, until softened.
- Add chopped spinach to the pan and cook for about 2 minutes, or until slightly wilted.
- Add the halved cherry tomatoes and cook for another minute or so. Pat the veggies with a paper towel to absorb any excess moisture. If your non-stick coating is not great, you can lightly spray the pan with cooking spray after removing the excess moisture from the pan but a pan with a good non-stick coating or enamel will not require this.
- Add the egg whites to a medium bowl and whisk until they are foamy. If your egg whites are in a carton, you can vigorously shake with the cap sealed to get them nice and foamy before adding to a bowl. Add the pepper and garlic powder and whisk to combine. Do not let the egg whites settle before adding to the pan. Do not add the salt until after cooking.
- Pour egg whites into the pan with the veggies. Top with shredded cheddar cheese and place in the oven to bake for 16-20 minutes, or until the egg whites are fully cooked and the cheese is melty and bubbly.
- Remove from pan, cut into quarters, and top with avocado and green onions, or your favorite topping.
Mary Leghton says
A friend shared this recipe and WOW! This was so easy to throw together. I topped it with fresh chives from the garden. Can’t wait to make this weekly! Thank you!
Cheryl says
Easy, delicious & great for meal prep!
Followed the recipe as followed and it came out perfect!
Pat says
I will be making this a lot.was delicious got my veggies protein