Frittatas make a delicious and nutrition-packed breakfast. With a base of egg whites, a frittata is lower in fat and cholesterol than standard omelettes or scrambled eggs. Packing your frittata full of vegetables boosts the fiber content as well. The combination of protein from the eggs and fiber from the veggies will keep you feeling satisfied all morning long.
Frittatas are also easy to make ahead. Let the frittata cool after cooking, then cover and refrigerate. To reheat, simply warm up a slice in the microwave for 30 to 60 seconds before serving. Having frittata slices ready in the fridge makes it easy to grab a nutritious breakfast on busy mornings.
This egg white frittata recipe is loaded with nutrient-rich spinach, roasted red peppers, mushrooms, tomatoes, and cheese. Feel free to swap different veggies and cheeses to suit your tastes. Almost any combination works great in an egg white frittata.
Benefits of Egg Whites
Egg whites provide an excellent source of high-quality lean protein. Protein gives you lasting energy while also helping build and maintain muscle tissue. The protein in eggs makes them exceptionally filling and satisfying.
Compared to whole eggs, egg whites are low in fat and calories. One large egg white has about 17 calories and 0 grams of fat. The same size whole egg contains about 72 calories and 5 grams of fat.
Egg whites contain no cholesterol since all the dietary cholesterol is found in the egg yolk. For heart health, the American Heart Association recommends limiting daily cholesterol intake to no more than 300 milligrams.
Egg whites are rich sources of essential vitamins and minerals like selenium, riboflavin, folate, and potassium. Selenium plays a role in thyroid hormone metabolism, DNA production, and protecting the body from oxidative damage and infection. Riboflavin, folate, and potassium help maintain healthy blood pressure and optimize metabolic processes.
The high-quality protein combined with vitamins and minerals make egg whites a superfood for starting your day off right. The nutrients provide sustainable energy to get you through the morning and boost overall health.
Selecting Egg Whites
For optimal freshness, check the sell-by or expiration date when purchasing egg whites. The whites should be pasteurized and kept refrigerated at 40°F or below.
Look for egg whites sold in liquid form rather than frozen or powdered. Liquid pasteurized egg whites whip up better than alternatives and typically don’t contain preservatives or other additives.
If buying whole eggs, separating the whites from the yolks yourself helps reduce cost. Be careful to avoid getting any yolk in the whites when separating them. A single drop of yolk mixes into whites much easier than white mixes back into yoked eggs.
Cracking eggs on a flat surface rather than the rim of a bowl helps keep the yolk intact. Gently shifting the yolk from half shell to the other allows the white to drip out.
For recipes needing more than 2 or 3 eggs, consider buying pre-separated pasteurized egg whites to save time and effort. Just make sure to check the expiration date for freshness.
Healthy Add-In Ideas
One reason frittatas make such a great breakfast is their versatility to adapt to your taste preferences. Swap different vegetables, cheeses, herbs, and proteins to create a customized frittata every time.
Here are some healthy add-in ideas to try in your next egg white frittata:
- Vegetables: spinach, roasted red peppers, onions, tomatoes, broccoli, potatoes, avocado, zucchini, mushrooms, bell peppers
- Cheeses: Parmesan, feta, cheddar, Swiss, mozzarella, goat
- Herbs: basil, cilantro, dill, chives, oregano, rosemary, thyme
- Proteins: smoked salmon, turkey bacon, ham, prosciutto, chicken sausage or leftover chicken
- Other add-ins: caramelized onions, sun-dried tomatoes, artichoke hearts, roasted garlic, olives, capers
Get creative with combinations that sound delicious. Roasted veggies and goat cheese make a tasty pairing. The classic combo of ham and Swiss works wonderfully. Mediterranean flavors shine through in a frittata with spinach, artichoke hearts, tomatoes, and feta.
Make-Ahead Frittata
For grab-and-go breakfasts, make your frittata ahead:
- Follow recipe as directed up until baking the frittata in the oven. Cover skillet with egg mixture and refrigerate overnight
- The next morning, pull skillet from fridge and let sit at room temperature for 15 minutes as you preheat oven to 350°F
- Bake chilled frittata at 350°F for 15-18 minutes until set and light golden on top. Let cool 5 minutes before slicing and serving
More Tips for Egg White Frittatas
- Use a skillet with an oven-safe handle to cook the frittata on the stove and bake it in the oven. This minimizes dishes needed.
- Allowing the frittata to rest after cooking lets it firm up for cleaner slicing. Cutting into it too soon can lead to a messy egg white custard spilling out.
- For even cooking, make sure ingredients are distributed throughout rather than layered.
- Adding milk or water makes the egg whites lighter and fluffier. Use 1-4 tablespoons liquid per 8 egg whites.
- Grated hard cheeses tend to brown more than soft cheeses on top. But any cheese works flavor-wise.
- Undercooking just slightly keeps the interior creamy. The hot retained heat finishes the cooking process during resting time.
- For easy removal, spray the skillet with nonstick cooking spray before cooking. Or use a skillet labeled as nonstick.
- Leftover slices make a great high protein snack. They keep well refrigerated for 3 to 4 days. The microwave reheats them in seconds.
More Delicious Egg White Frittata Recipes
This spinach and Parmesan bake provides just one template for making an egg white frittata. Playing around with different add-in combinations yields endless variety.
Try making one of these next:
Broccoli and Cheddar Frittata: Chopped broccoli, shredded cheddar, and chopped bacon. Omit Parmesan.
Mediterranean Frittata: Spinach, artichoke hearts, sun-dried tomatoes, and feta.
Southwest Frittata: Black beans, salsa, cilantro, pepper jack, and avocado slices.
Ham and Swiss Frittata: Diced ham, shredded Swiss, and sautéed onion.
Greek Frittata: Tomatoes, olives, red onion, and crumbled feta.
With so many options for customization, you can enjoy a delicious new egg white frittata creation every day of the week! They make the perfect fast, healthy, and satisfying breakfast or brunch.
Egg White Frittata
Ingredients
- 2 tablespoons olive oil divided
- 1 small onion thinly sliced (about 1 cup)
- 8 ounces mushrooms sliced
- 1 cup cherry tomatoes halved
- 1 red bell pepper roasted, sliced into thin strips
- 5 ounces fresh baby spinach about 5 cups
- 1/4 teaspoon salt
- 1/4 teaspoon ground black pepper
- 8 large egg whites
- 1/4 cup freshly grated Parmesan cheese
Instructions
- Preheat the oven to broil on high heat. Broil the red pepper for 10-15 minutes until charred. Let sit 5 minutes before removing skin. Slice into strips.
- In a 10-inch nonstick oven-safe skillet, heat 1 Tbsp oil over medium heat. Sauté onions 3-4 minutes until soft.
- Add mushrooms and sauté 3-4 minutes until browned. Add tomatoes and sauté 1 minute more. Transfer to a plate.
- In the same pan, heat the remaining 1 Tbsp oil. Add the spinach and cook 1-2 minutes until wilted. Season with salt and pepper.
- In a bowl, whisk the egg whites. Stir in the wilted spinach, cooked vegetables, and red pepper strips.
- Pour egg mixture into the skillet. Top with Parmesan cheese.
- Broil 2-3 minutes until frittata has puffed and top is lightly golden.
- Let sit 1-2 minutes before slicing into 4 wedges. Serve warm.