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 possibility!
At any time when I need 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 at the moment 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, full of taste and surprisingly straightforward to make. It’s the proper recipe to make for weekday mornings, weekend brunches, or for meal prep — it shops nicely and reheats even higher!
Why You’ll Love This Egg White Frittata
- Gentle but satisfying – Egg whites hold it lean whereas nonetheless providing a protein enhance, so you’re feeling energized with out feeling weighed down.
- Fast and straightforward – No fancy strategies right here! Simply sauté, pour and bake, and also you’ve acquired a scrumptious frittata that’s able to eat in about 20 minutes.
- Good for meal prep – This frittata is the proper breakfast recipe to make forward of time to get pleasure from all through the week — it reheats superbly for a fast, satisfying meal.
Components Wanted
- bell pepper – use your favourite between pink, yellow, or orange. It provides a pleasant pop of colour to this frittata.
- tomatoes – grape or cherry tomatoes are excellent for this recipe. They add juicy bites of sweetness that stability out the savory parts.
- pink onion – provides a touch of sweetness and a delicate crunch. Use yellow onion if that’s all you’ve got readily available.
- spinach – a handful of leafy greens for additional vitamins and a contact of colour.
- liquid egg whites – the protein-packed star of the present, protecting 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 ingredient to this dish.
Discover the complete ingredient record with measurements within the recipe card beneath.
Substitutions
- Veggies: Be happy to make use of your favourite veggies or no matter you’ve got readily 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: If you happen to want this dish to be dairy-free, miss the cheese, use a dairy-free possibility or add a spoonful of dietary yeast for a savory kick.
- Need to make a quiche as an alternative? If you need 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’ll be able to actually use full eggs as an alternative. You’ll want about 12 eggs to exchange the liquid egg whites. You would additionally attempt making my straightforward frittata or roasted candy potato kale frittata as an alternative.
Learn 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. Prepare dinner till the spinach wilts.
Step 3: Scale 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 Suggestions!
- Use an oven-safe skillet: A forged iron skillet is ideal for that good, even cook dinner. Simply ensure 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!
Learn how to Serve
Since this 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 enhance, however the prospects are infinite! Listed below are some extra serving ideas:
Storing Leftovers
- At room temperature: If you happen to’re serving this at a brunch or get-together, it could possibly 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’ll be able to 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.
Regularly 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 excellent possibility for somebody who’s trying to improve their protein consumption whereas sustaining a low-calorie and low-fat food regimen.
Undoubtedly. Bake it on Sunday, slice it up, and also you’ll have a ready-to-go breakfast or mild lunch all week. Simply reheat as wanted, or get pleasure from it chilly for a fast protein repair.
Extra Egg Recipes to Strive
You should definitely try the complete assortment of breakfast recipes on EBF!
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