Egg White Frittata (16g Protein)

This Egg White Frittata is a high-protein, low-carb breakfast recipe packed with 16 grams of protein and only 4.4 grams of net carbs per serving. It’s a delicious healthy breakfast packed with nutrients from spinach and red bell pepper and with the most amazing Italian herbs flavors.

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Everybody loves high-protein breakfasts because they are very fulfilling. In fact, you won’t need to snack in the morning when your breakfast is packed with proteins, and it gives you a lot of energy. So this vegetarian egg-white frittata is one of my new favorite ways to reach my morning protein goals and also meal prep a few days of healthy breakfast ahead.

You can also make egg white bites for an on-the-go option.But today, let me share with you my egg white frittata recipe to share with your family.

An egg white frittata is like a frittata recipe but made with egg white only. As a result, it contains less saturated fat than regular frittata because it doesn’t use egg yolks. It’s also a high-protein breakfast as egg white is part of eggs that contains proteins.

Therefore, this egg white frittata is a healthy recipe for kids and adults looking for an easy breakfast. This easy egg white frittata recipe is also a favorite breakfast for people following a low-fat, low-carb, or high-protein diet, as it ticks the three dietary requirements.

Ingredients and Substitutions

• Egg White – You can use an egg white carton which is my recommendation, as it saves you the hassle of storing and using the egg yolks later in another recipe. Plus, you don’t have to crack eggs, so it’s very convenient.
• Feta Cheese – Or cottage cheese. Both are low-carb cheese options.
• Red Pepper – finely chopped.
• Onion or shallots
• Olive Oil – I recommend choosing locally-sourced extra-virgin olive oil.
• Baby Spinach – You can also use regular fresh spinach and chop it into smaller pieces. Frozen spinach works as well, but it’s better if you thaw the spinach before adding it to the pan to remove its water.
• Italian Seasoning – or fresh Italian herbs.

If you like cheesy breakfast and don’t mind a touch of extra saturated fat, add some of the suggested cheese below on top of the frittata before baking:

• Cheddar Cheese
• Parmesan Cheese
• Emmental Cheese

Or add some cherry tomatoes and halved olives on the top to add a delicious salty flavor.

There are two ways of making a frittata. You can use the following:

• Oven-safe skillet or cast-iron skillet, then you can cook the veggies in it, pour the egg white on top, and pop the skillet in the oven.
• Baking Dish – In this case, prewarm the dish in an oven preheated to 350°F (180°C). Cook the vegetable in a non-stick skillet, and then fill the warm baking dish with cooked vegetables and egg white.

How To Make Egg White Frittata

There are many ways you can make an egg white frittata, but my favorite ingredients are a combination of spinach, red bell pepper, and feta.

1. I don’t have a 9-inch cast iron skillet, so for this recipe, I preheated the oven to 350°F (180°C). Place a 9-inch round pie plate on the center rack while cooking the frittata filling.
2. Then, remove the plate from the oven and use an oil spray to grease the pie plate surface before adding the cooked vegetables and egg whites.
3. First, in a non-stick skillet, warm some olive oil over medium-high heat.
4. Cook the onion until fragrant and golden. Then, stir in the diced red bell pepper and keep cooking for a few minutes until they soften.
5. Finally, stir in the baby spinach leaves and cook until the leaves have wilted. You can make this recipe without a blender, but I found that blending egg white with salt, pepper, herbs, garlic powder, and feta makes the frittata fluffier. If you don’t have a blender, you can whisk it with a hand whisk or an electric beater for 30 seconds.
6. Remove the preheated dish from the oven, lightly oil it, and evenly spread the cooked vegetables at the bottom.
7. Add the egg mixture on top of the vegetables and return the baking dish to the center rack of the oven for 30 to 40 minutes. The frittata will puff up significantly in your oven, like an egg white souffle, and deflate when out of the oven.
8. Insert a toothpick in the center of the frittata to test. If the egg whites are cooked the pick comes out dry.

Serving Frittata

Let the frittata cool down in the pan for 5 to 10 minutes, then slice into four equal portions – a quarter of the pan size. Serve the frittata for breakfast or brunch with some of the topping suggestions below:

• Hot Sauce
• Green Onions
• Sour Cream or yogurt
• Avocado
• Basil

Storage Instructions

This egg white frittata stores very well in its skillet, covered with silicone wrap or plastic wrap. Pop the pan in the fridge and store for up to 3 days. You can also freeze frittatas in airtight containers and thaw the egg white frittata in the fridge the day before. Rewarm in the microwave or in a non-stick pan.

Allergy Swaps

If you have some food allergies try the options below:

• Onion – You can replace the onions with shallots or simply remove them for a low-fodmap option.
• Garlic – Same as above, you can skip the garlic.
• Red Bell Pepper – Swap for sliced button mushrooms or more spinach.
• Dairy-Free – You can skip the cheese or replace the feta cheese with 1 or 2 tablespoons of nutritional yeast for a dairy-free cheesy flavor.

Frequently Asked Questions

I listed below some answers to the most common questions about this egg white frittata.

More Egg Recipes

If you love recipes with eggs, try some of the below recipes: