Discover my favorite healthy and easy egg white frittata, packed with fresh vegetables-perfect for meal prep and a nutritious breakfast.This go-to recipe combines fluffy egg whites with vibrant produce for a satisfying start to the day.
If you enjoyed this egg white frittata, you might also like my Vegetarian Pumpkin Lasagna (Lasagne alla Zucca)-a hearty, vegetable-rich dish perfect for dinner. Additionally, my Easy Baked Eggplant Pasta offers a flavorful, meatless option for pasta lovers.
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- 💖Why we love frittata with egg whites
- 🛒 Ingredients for high protein frittata
- Equipment you need to make egg white spinach frittata
- 🍽️ How to make a healthy frittata recipe
- What to serve with frittata healthy recipe
- 🫙 Leftover and Storing healthy egg white recipes
- 📃 Substitutions & Variations for egg white frittata recipe
- ☑️ Our Top Tips for egg white frittata recipes
- ❓ FAQ'S
- Some other recipes you'll love:
- 📖 Recipe
- Easy Baked Egg White Frittata (With Vegetables)
This egg white frittata recipe is a delicious, light, and nutritious way to start the day or fuel up for lunch. Made with egg whites, fresh spinach, and your favorite veggies, it's a high-protein frittata that's both satisfying and easy to make. This delicious recipe is gluten-free, dairy-free, sugar-free, and vegetarian. Paleo and Whole30, it also is keto friendly.
I really love making frittatas. They are so easy to customize and cook up quickly. Baking this frittata keeps it light and fluffy, while also making it a perfect choice for meal prep eggs. It's the kind of healthy egg white recipe that doesn't sacrifice flavor, and it's a great way to use up leftover veggies.
When it comes to healthy frittatas, this recipe hits all the marks. Whether you're looking for an egg white spinach frittata or just a simple frittata with egg whites for a quick, wholesome meal, this dish is versatile and easy to adapt.
Plus, baking the frittata means you can set it in the oven and let it cook while you work on other things, making it ideal for busy mornings or weeknight dinners.
💖Why we love frittata with egg whites
- Low in Calories, High in Protein: Perfect for a filling, nutritious meal.
- Easy Meal Prep: Bake, slice, and store for quick meals throughout the week.
- Customizable: Add any vegetables you like for endless flavor options.
- Simple, Healthy Ingredients: Packed with veggies and egg whites, it's a healthy frittata recipe that's both light and satisfying.
- Quick and Convenient: Just prep, bake, and enjoy a healthy frittata without fuss.
🛒 Ingredients for high protein frittata
- Olive oil: I used extra virgin olive oil, but you could use any neutral oil like avocado oil.
- Egg whites: You will only be using egg whites. You can use a carton of egg whites, or crack open your own eggs and separate the egg whites.
- Cherry tomatoes: You could use plum or Campari tomatoes, just cut them in small chunks. You could also use roasted red peppers in place of the tomatoes, or add some in for extra flavor.
- Red onions: You could use Vidalia, Sweet onion, or even a shallot.
- Baby spinach: Spinach cooks up so quickly. Use also arugula or any leafy greens can work such as kale, Swiss chard, arugula or collard greens.
- Sea salt: Just adding some to season, add more or less to your taste.
- Freshly ground black pepper: Again, just adding to season, and you could add a few more grinds if you like a little more pepper flavor.
Equipment you need to make egg white spinach frittata
Here is what you need to make these meal prep eggs:
- Cutting board: I have bamboo and I have plastic cutting board, but use whichever type of cutting board you have.
- Sharp knife: Get out your sharpest knife to cut carrots, celery, and onions.
- Cake pan: This easy frittata is made baked in a 9-in round cake pan. You could also bake in a small casserole or in a oven proof skillet. This Le Creuset skillet is a good size.
🍽️ How to make a healthy frittata recipe
Here is how to make this frittata egg white (the full recipe is below!):
This easy to make frittata comes together baked in a cake pan. It's best to make it in a nonstick pan.
- Step 1: Prep your pan and heat the oven. Gather your ingredients and prep your vegetables.
It's only a handful of ingredients so it's best to have them prepped before you begin.
- Step 2: Add your vegetables to the pan and pour in the egg whites.
- Step 3: Bake until the egg whites are set.
- Step 4: When it cools down a few minutes, slice and serve.
📃 NOTE: Recipe card with detailed instructions are below! Print it out for later!
What to serve with frittata healthy recipe
If you're looking to complement your frittata with healthy side dishes, consider these options from Savoring Italy:
- Quick and Easy Italian Tomato Salad: A refreshing mix of tomatoes, sweet onions, oregano, basil, and extra-virgin olive oil, perfect for a light side.
- Easy Italian Roasted Cauliflower: Crispy roasted cauliflower seasoned with paprika and Parmigiano-Reggiano, adding a flavorful and healthy touch to your meal.
- Classic Italian Bruschetta with Mozzarella: Toasted bread topped with fresh tomatoes, mozzarella, and basil, offering a delightful appetizer or side.
- Easy Italian Lentil Soup: A hearty and nutritious soup made with lentils, vegetables, and Italian herbs, serving as a wholesome accompaniment.
- Quick and Easy Italian Grilled Eggplant (Melanzane Grigliate): Smoky grilled eggplant slices seasoned with olive oil and herbs, providing a savory side dish.
🫙 Leftover and Storing healthy egg white recipes
- Refrigerate: Transfer to an airtight container or wrap individual portions in plastic wrap. Store in the refrigerator for up to 3-4 days.
- Freeze: I do not recommend freezing leftovers of egg white frittata.
📃 Substitutions & Variations for egg white frittata recipe
Vegetable Variations:
- Mushroom and Spinach: Add sautéed mushrooms along with the spinach for an earthy flavor.
- Tomato and Basil: Fresh tomatoes and basil add a classic Italian twist and bright flavor.
- Broccoli and Cheddar: For a heartier frittata, add chopped broccoli and a sprinkle of cheddar cheese.
Protein Additions:
- Lean Ham or turkey: For extra protein, add diced lean ham or turkey for a savory boost.
- Smoked Salmon: Add smoked salmon and fresh dill for a unique, brunch-style twist.
Dairy-Free and Vegan Options:
- Dairy-Free Cheese: Substitute regular cheese with dairy-free alternatives for a lactose-free option.
- Chickpea Flour: Replace egg whites with a chickpea flour batter (made with chickpea flour and water) to make it vegan.
Different Greens:
- Kale or Swiss Chard: Swap spinach with chopped kale or chard for a slightly different flavor and more texture.
- Arugula: Use arugula for a peppery, fresh flavor that adds a nice contrast to the mild egg whites.
Spice It Up:
- Red Pepper Flakes: Sprinkle red pepper flakes or diced jalapeños into the mix for a spicy kick.
- Smoked Paprika: Add smoked paprika for a subtle smokiness that pairs well with veggies.
Herb Variations:
- Fresh Thyme or Rosemary: These herbs add warmth and depth, perfect for a more savory frittata.
- Parsley or Dill: For a fresh, mild herb flavor, add chopped parsley or dill.
☑️ Our Top Tips for egg white frittata recipes
- Use Fresh Vegetables: Fresh vegetables like spinach, bell peppers, or tomatoes add vibrant flavor and texture to your frittata. Avoid watery veggies, or sauté them first to prevent excess moisture.
- Add Seasonings: Egg whites can be bland, so be generous with seasonings like salt, pepper, garlic powder, or fresh herbs like basil or parsley for extra flavor.
- Whisk Egg Whites Well: Whisking the egg whites until slightly frothy helps make the frittata light and airy, ensuring an even texture.
- Use a Non-Stick or Greased Pan: To prevent sticking and make serving easier, use a non-stick baking dish or coat the pan with a bit of cooking spray or olive oil.
- Bake at a Moderate Temperature: Baking at 350°F (175°C) allows the frittata to cook evenly without browning too quickly, giving it a soft and fluffy consistency.
- Add Cheese for Extra Flavor: If you're open to adding a bit of cheese, sprinkle in a small amount of feta, Parmigiano, or mozzarella for added creaminess and flavor.
❓ FAQ'S
An egg white frittata is a baked egg dish made without yolks, typically including vegetables, herbs, and sometimes cheese, resulting in a light, protein-rich meal that's ideal for breakfast or a healthy snack.
An egg white frittata is cooked slowly, often baked, allowing it to set evenly, while an omelette is cooked quickly on the stovetop and folded. Frittatas are thicker and can include fillings mixed in, whereas omelettes are usually thinner, with fillings added before folding.
Egg white omelettes are popular for being low in calories and fat while still providing protein, making them a healthy option for those looking to reduce fat intake or avoid cholesterol in egg yolks.
Yes! A spinach egg white frittata is nutrient-dense, low in calories, and packed with protein, vitamins, and minerals like iron from the spinach. It's a great option for a healthy, balanced meal.
The calorie count varies based on ingredients, but a basic egg white frittata with veggies like spinach generally contains about 150-200 calories per serving.
Yes, egg white frittatas can be frozen. Slice into portions, wrap individually, and store in freezer-safe bags or containers for up to 2 months. Reheat gently in the microwave or oven.
Some other recipes you'll love:
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📖 Recipe
Easy Baked Egg White Frittata (With Vegetables)
Equipment
- 1 cake pan
Ingredients
- 2 Tablespoons extra-virgin olive oil or melted butter
- 10 large egg whites
- 1 cup cherry tomatoes sliced in half
- 1 red onion thinly sliced (or use a Sweet onion or a shallot)
- 1 cup baby spinach chopped
- ½ teaspoon sea salt
- ½ teaspoon freshly ground pepper
Instructions
- Heat oven: Preheat the oven to 400°F.
- Prep pan: Prep a 9-inch round baking dish or cake pan with olive oil or butter, ensuring the sides are well-coated.
- Add in vegetables: Spread out the vegetables evenly around the pan. Pour in the egg whites and gently stir it all with a fork. Season with salt and pepper.
- Place in oven: Place the baking dish on top of a baking sheet in case of any overflow while it's baking.
- Bake: Bake for 30-35 minutes, or until the egg whites are fully set.
- Cool and slice: Let cool, then slice into 4-6 pieces and serve.
Nutrition Disclaimer
Please keep in mind that the nutritional information presented below is an approximation and may vary depending on the exact ingredients used.
Notes
- Eggs: You could use a 16 ounce (1 lb) carton of egg whites, or crack open your eggs. Use the egg yolks in another recipe, like my lemon curd. If you want to use the whole eggs, you could use 6-8 whole eggs.
- Vegetables: In place of tomatoes, you could use roasted red or yellow pepper. Add in chopped pieces of zucchini.
- Cheese: If you like cheese, add in some shredded mozzarella or provolone. Meat: If you love bacon, add in some cooked bacon crumbles.
This egg white frittata is amazing! Love that it’s packed with veggies.
Light, fluffy, and packed with veggies—this baked egg white frittata is perfect for a quick breakfast or a healthy lunch!
Easy egg white frittata is delicious I have made it, I like that it used egg white.
I was looking for a light, protein-packed breakfast I could prep ahead, and this egg white frittata was perfect—fluffy, flavorful, and a great way to use up extra spinach and cherry tomatoes I had in the fridge.
This was so good! I love all the veggies packed into it. Healthy and delicious is always my favorite!
Made this for my meal prep for the week. I added in some red peppers. Delicious!
This turned out so good! I love how easy it is to make.