Egg White and Vegetable Frittata Recipe

Introduction

This egg white and vegetable frittata is a light, fluffy dish packed with fresh veggies and a touch of feta cheese. Perfect for breakfast, lunch, or a simple dinner, it offers a nutritious and delicious way to enjoy eggs without the heaviness of yolks.

Ingredients

• 8 egg whites
• 1 cup mixed vegetables (spinach, bell peppers, mushrooms)
• 1/4 cup feta cheese, crumbled
• 1 tbsp olive oil
• 1 clove garlic, minced
• Salt and pepper to taste
• Optional: Fresh herbs like basil or parsley

Instructions

1. Step 1: Preheat your oven to 375°F (190°C).
2. Step 2: In a bowl, whisk the egg whites until frothy. Season with salt and pepper.
3. Step 3: Heat olive oil in an oven-safe skillet over medium heat. Add the mixed vegetables and minced garlic, sautéing for about 5 minutes until tender.
4. Step 4: Pour the whisked egg whites over the sautéed vegetables and gently stir to distribute evenly.
5. Step 5: Cook on the stovetop for 2 to 3 minutes until the edges begin to set.
6. Step 6: Sprinkle crumbled feta cheese evenly over the top.
7. Step 7: Transfer the skillet to the preheated oven and bake for 10 to 12 minutes until the frittata is fully set and lightly golden on top.
8. Step 8: Let it cool for a few minutes before slicing. Garnish with fresh herbs if desired, then serve.

Tips & Variations

• Use an oven-safe nonstick skillet to make flipping and cleaning easier.
• Swap feta for goat cheese or mozzarella for a different flavor.
• Add a pinch of red pepper flakes for a subtle kick.
• Try other vegetables like zucchini or tomatoes based on what’s in season.
• For extra protein, fold in some cooked chicken or turkey before baking.

Storage

Store any leftovers in an airtight container in the refrigerator for up to 3 days. To reheat, warm gently in the microwave or oven until heated through. This frittata also freezes well; thaw overnight in the fridge before reheating.

How to Serve

Serve this delicious recipe with your favorite sides.

FAQs

Can I use whole eggs instead of egg whites?

Yes, you can use whole eggs if you prefer a richer flavor and creamier texture. Reduce the number accordingly, such as using 4 whole eggs instead of 8 egg whites.

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

If you don’t have an oven-safe skillet, cook the veggie and egg mixture on the stovetop, then transfer it to a greased baking dish before placing it in the oven to finish baking.

Egg White and Vegetable Frittata Recipe

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★★★★★

4.6 from 80 reviews

This egg white and vegetable frittata is a light, fluffy, and nutritious dish perfect for breakfast or dinner. Packed with fresh spinach, bell peppers, and mushrooms, it’s sautéed to tender perfection, combined with fluffy egg whites, and finished with crumbled feta cheese baked in the oven to a golden finish. Fresh herbs add an aromatic touch for a wholesome and satisfying meal.

• Author: Maya
• Prep Time: 10 minutes
• Cook Time: 15 minutes
• Total Time: 25 minutes
• Yield: 4 servings 1x
• Category: Breakfast
• Method: Baking
• Cuisine: American
• Diet: Low Fat

Ingredients

Scale 1x2x3x

Egg Mixture

• 8 egg whites ($2.00)
• Salt and pepper to taste ($0.10)

Vegetables

• 1 cup mixed vegetables (spinach, bell peppers, mushrooms) ($2.00)
• 1 clove garlic, minced ($0.15)

Other Ingredients

• 1 tbsp olive oil ($0.25)
• 1/4 cup feta cheese, crumbled ($1.00)
• Optional: Fresh herbs like basil or parsley ($0.50)

Instructions

1. Preheat Oven: Preheat your oven to 375°F (190°C) to prepare for baking the frittata.
2. Whisk Egg Whites: In a bowl, vigorously whisk the egg whites until slightly frothy. Season with a pinch of salt and pepper to enhance flavor.
3. Sauté Vegetables: Heat olive oil in an oven-safe skillet over medium heat. Add minced garlic and the mixed vegetables. Sauté for about 5 minutes until the vegetables are tender and fragrant.
4. Add Egg Whites: Pour the whisked egg whites evenly over the sautéed vegetables in the skillet. Give a gentle stir to combine and distribute ingredients uniformly.
5. Cook on Stovetop: Allow the mixture to cook on the stovetop for 2-3 minutes until the edges begin to set and slightly solidify.
6. Add Feta Cheese: Sprinkle crumbled feta cheese evenly over the top of the egg and vegetable mixture.
7. Bake Frittata: Transfer the oven-safe skillet to the preheated oven. Bake for 10-12 minutes until the frittata is fully set and lightly golden on top.
8. Cool and Serve: Remove the skillet from the oven and let the frittata cool for a few minutes. Slice and serve, garnished with fresh herbs like basil or parsley for an aromatic finish.

Notes

• Use an oven-safe skillet to easily transfer from stovetop to oven.
• Feel free to substitute feta with goat cheese or omit cheese for a dairy-free option.
• Adding fresh herbs at the end enhances flavor and presentation.
• Ensure not to overcook on the stovetop before baking to keep the frittata light and fluffy.
• This recipe is perfect for meal prep and tastes great served warm or at room temperature.

Keywords: egg white frittata, vegetable frittata, healthy breakfast, low fat breakfast, baked egg whites, vegetable eggs, easy frittata recipe