Egg White Frittata

Packed with fresh, colorful veggies and tangy feta, this egg white frittata is light, flavorful and seriously satisfying with 9 grams of protein in every piece. Best of all, this egg white frittata recipe is an easy breakfast that comes together in one skillet. Simply saute spinach, tomatoes and onion in olive oil, then add the egg whites and sprinkle with crumbled feta. Pop it in the oven and in just 10 minutes, you’ll have a perfectly puffed frittata ready to enjoy for breakfast or brunch.

Egg White Frittata Ingredients

• Vegetables: The frittata is filled with colorful chopped spinach and cherry tomatoes for freshness and juicy bursts of sweetness in each bite. Diced onion and minced garlic add fragrant, savory depth.
• Egg whites: Using just egg whites creates a light, fluffy frittata with plenty of protein. Separate eight large eggs and save the yolks for homemade ice cream, lemon curd or extra-rich scrambled eggs. Or, for ease, use 1 cup of 100% liquid egg whites from a carton.
• Feta cheese: Tangy, salty and creamy, crumbled feta brings big flavor to every bite without weighing the dish down. If you don’t have feta, swap in shredded mozzarella for a milder, meltier option.
• Parsley: Finish the frittata with a sprinkle of fresh parsley for a pop of color and fresh flavor. Fresh basil or chive is a tasty alternative if you don’t have parsley.

Directions

Step 1: Saute the veggies

Preheat the oven to 375°F. In an 8-inch ovenproof skillet, heat 1 tablespoon olive oil over medium heat. Add the chopped spinach, halved cherry tomatoes and diced onion. Cook, stirring frequently, for three to five minutes until the veggies are tender. Add the minced garlic, salt and pepper, and cook for one minute longer.

Step 2: Add the egg whites

In a small bowl, beat the egg whites until foamy. Pour them into the skillet over the veggies. Cook over medium-low heat for three minutes or until the egg whites turn opaque and firm around the edges and the mixture starts to puff.

Editor’s Tip: For a balanced bite, spread the veggies into a single layer before pouring in the egg whites. Once cooked, it’s OK if the top and center of the egg whites still look wet—they’ll finish cooking in the oven.

Step 3: Add cheese, then bake

Sprinkle the feta cheese evenly over the top. Transfer the skillet to the oven and bake, uncovered, for 10 to 12 minutes until the egg whites are set.

Editor’s Tip: To check if your frittata is done, gently shake the skillet—the center should be firm with no jiggle. Or, insert a knife into the center. If it comes out clean, the egg whites are cooked through.

Step 4: Slice and serve

Run a rubber spatula around the edges and underneath the frittata to loosen it from the skillet.

Carefully invert it onto a serving plate. Slice it into four wedges and garnish with fresh parsley, if desired.

Egg White Frittata Variations

• Swap the veggies: Try bell peppers, mushrooms, zucchini, asparagus or broccoli instead of (or along with) the spinach and tomatoes. Be sure to dice the veggies small so they soften and evenly distribute in the egg whites.
• Make it meaty: Brown pork or turkey sausage in the skillet before cooking the veggies, or stir in diced ham or crispy bacon crumbles right before baking for extra protein and richness.
• Boost the flavor with pantry spices: This spinach egg white frittata recipe calls for just salt and pepper, but you can easily add garlic powder, smoked paprika, ground cumin or dried herbs for a warm, savory flavor. For some kick, add red pepper flakes or a dash of cayenne pepper.
• Change the cheese: Try shredded mozzarella for a gooey, melty texture or sharp cheddar for a bold, savory flavor. For a dairy-free option, use plant-based shredded cheese or sprinkle on nutritional yeast for a cheese-like flavor.

How to Store Egg White Frittata

Leftover egg white frittata with spinach can be stored in an airtight container in the refrigerator for up to three days. To reheat, warm individual slices in the oven or microwave until heated through. If microwaving, use reduced power or heat in short 20-second intervals to prevent the egg whites from turning rubbery.

Can you freeze an egg white spinach frittata?

You can freeze a spinach egg white frittata, but the texture may change slightly after thawing. Let the frittata cool, transfer slices to a freezer-safe storage container and freeze for up to three months. Thaw slices overnight in the refrigerator, then reheat gently in the microwave or oven.

Egg White Frittata Tips

What’s the best way to separate eggs?

I like to use the classic shell method to separate egg whites from the yolks. Simply crack an egg and gently pass the yolk back and forth between the shell halves, letting the whites drip into a bowl. You can also crack an egg into an egg separator or a slotted spoon to keep the yolk from mixing with the whites.

Can I make this frittata with whole eggs instead of egg whites?

Absolutely! You can make this frittata with eight whole eggs for a richer flavor, golden color and creamier, custard-like texture. However, using whole eggs will increase the amount of calories, fat and cholesterol per serving.

What can I use if I don’t have an oven-safe skillet?

If you don’t have an ovenproof skillet, saute the veggies in a regular pan and transfer them to a greased baking dish. Pour in the egg whites and sprinkle with feta, then bake, adding a few extra minutes to the cooking time to ensure the egg whites are fully set.

What can I serve with a spinach egg white frittata?

Whether you serve this spinach egg white frittata for breakfast, brunch or dinner, it pairs wonderfully with crispy bacon, juicy breakfast sausage, a fresh fruit salad or a simple green salad. To complete the meal, add slices of buttered toast, freshly baked biscuits or crusty sourdough bread.