This wholesome egg white frittata is loaded with veggies and feta cheese. It cooks up in underneath 20 minutes and is the proper excessive protein, low calorie breakfast or brunch choice!
Every time I desire a high-protein, low-calorie breakfast I go for making one thing with egg whites as an alternative of full eggs. I’ve already shared recipes for an egg white omelette and these egg white bites, however immediately 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 recent, filling, filled with taste and surprisingly simple to make. It’s the proper recipe to make for weekday mornings, weekend brunches, or for meal prep — it shops properly and reheats even higher!
Why You’ll Love This Egg White Frittata
- Gentle but satisfying – Egg whites maintain it lean whereas nonetheless providing a protein increase, so you’re feeling energized with out feeling weighed down.
- Fast and simple – No fancy methods right here! Simply sauté, pour and bake, and also you’ve acquired a scrumptious frittata that’s able to eat in about 20 minutes.
- Excellent 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 superbly 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 will have available.
- spinach – a handful of leafy greens for further vitamins and a contact of shade.
- liquid egg whites – the protein-packed star of the present, conserving 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 factor to this dish.
Discover the complete ingredient checklist with measurements within the recipe card beneath.
Substitutions
- Veggies: Be at liberty to make use of your favourite veggies or no matter you will have 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: In the event you want this dish to be dairy-free, omit the cheese, use a dairy-free choice or add a spoonful of dietary yeast for a savory kick.
- Need to make a quiche as an alternative? If you’d like one thing that is a little more filling, attempt my egg white quiche as an alternative.
- Need to use full eggs? Not involved about this frittata being low in energy? You possibly can definitely use full eggs as an alternative. You’ll want about 12 eggs to interchange the liquid egg whites. You may additionally attempt making my simple frittata or roasted candy potato kale frittata as an alternative.
How one can 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 prime.
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 Ideas!
- Use an oven-safe skillet: A forged iron skillet is ideal for that good, even prepare dinner. Simply make sure that it’s well-seasoned and flippantly 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!
How one can 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 increase, however the potentialities are countless! Listed here are some extra serving recommendations:
Storing Leftovers
- At room temperature: In the event you’re serving this at a brunch or get-together, it may possibly 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 possibly can 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.
Steadily Requested Questions
Egg whites are decrease in energy and fats in comparison with entire eggs, however they’re nonetheless excessive in protein, making them an ideal choice for somebody who’s trying to enhance their protein consumption whereas sustaining a low-calorie and low-fat weight loss plan.
Positively. Bake it on Sunday, slice it up, and also you’ll have a ready-to-go breakfast or gentle lunch all week. Simply reheat as wanted, or take pleasure in it chilly for a fast protein repair.
Extra Egg Recipes to Strive
Be sure you try the complete assortment of breakfast recipes on EBF!
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