This wholesome spinach egg white frittata is loaded with veggies and feta cheese. It cooks up in beneath 20 minutes and is the right excessive protein, low calorie breakfast or brunch choice!
Each 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 in the present day I’m excited to be sharing this egg white frittata recipe with you!
Loaded with colourful veggies and a sprinkle of creamy feta, this spinach egg white frittata is recent, filling, filled with taste and surprisingly simple to make. It’s the right 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
- Mild but satisfying – Egg whites preserve it lean whereas nonetheless providing a protein increase, so you are feeling energized with out feeling weighed down.
- Fast and simple – No fancy strategies right here! Simply sauté, pour and bake, and also you’ve obtained a scrumptious frittata that’s able to eat in about 20 minutes.
- Good for meal prep – This frittata is the right breakfast recipe to make forward of time to take pleasure in all through the week — it reheats fantastically for a fast, satisfying meal.
Elements Wanted
- bell pepper – use your favourite between pink, 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 steadiness out the savory parts.
- pink onion – provides a touch of sweetness and a refined crunch. Use yellow onion if that’s all you’ve gotten readily 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, retaining 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 aspect to this dish.
Discover the complete ingredient listing with measurements within the recipe card under.
Substitutions
- Veggies: Be happy to make use of your favourite veggies or no matter you’ve gotten readily available. Mushrooms, zucchini, eggplant, squash or kale would all be nice additions.
- Feta cheese: Not a feta fan? Attempt 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, miss 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 would 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 may actually use full eggs as an alternative. You’ll want about 12 eggs to exchange the liquid egg whites. You may additionally attempt making my simple frittata or roasted candy potato kale frittata as an alternative.
Find out how to 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 pink onion. Sauté till barely softened.
Step 2: Season with salt and pepper, then add chopped spinach and tomatoes. Cook 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 high.
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 frivolously 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!
Find out how to Serve
Since this spinach and egg white frittata is decrease in energy I often serve it alongside turkey bacon, breakfast sausage or this PB&J protein yogurt bowl for an added protein increase, however the prospects are countless! Listed here are some extra serving strategies:
Storing Leftovers
- At room temperature: In the event you’re serving this veggie egg white frittata at a brunch or get-together, it could actually sit out for a few hours. Any longer, and it’s finest 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 may 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.
Often 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 seeking to improve their protein consumption whereas sustaining a low-calorie and low-fat weight loss plan.
Undoubtedly. 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 Attempt
You should definitely take a look at the complete assortment of breakfast recipes on EBF!
