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Egg White Frittata Recipe

This easy egg white frittata is a light, fluffy, high-protein breakfast made with egg whites, spinach, bell pepper, tomatoes, onion, and feta cheese. It cooks in one oven-safe skillet and works well for breakfast, brunch, or meal pr
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Prep Time 10 minutes
Cook Time 18 minutes
Total Time 28 minutes
Servings: 4
Course: Breakfast, Brunch
Cuisine: American
Ingredients Method Notes

Ingredients
  

  • 2 cups liquid egg whites
  • 1 tablespoon olive oil
  • 1/2 red bell pepper diced
  • 1/4 small onion diced
  • 1/3 cup cherry tomatoes halved
  • 2 cups baby spinach
  • 1/3 cup crumbled feta cheese
  • 1/4 teaspoon garlic powder
  • 1/4 teaspoon salt
  • 1/8 teaspoon black pepper
  • Pinch of red pepper flakes optional

Method
 

  1. Preheat the oven to 375°F (190°C).
  2. Heat the olive oil in a 10-inch oven-safe skillet over medium heat.
  3. Add the diced onion and bell pepper and cook for 3–4 minutes, until slightly softened.
  4. Add the cherry tomatoes and cook for another 1 minute.
  5. Add the baby spinach and cook until wilted and excess moisture has evaporated.
  6. In a bowl, whisk the egg whites with garlic powder, salt, black pepper, and optional red pepper flakes.
  7. Pour the seasoned egg whites evenly over the cooked vegetables.
  8. Cook over medium-low heat for about 2 minutes, allowing the bottom to begin setting.
  9. Sprinkle the crumbled feta evenly over the top.
  10. Transfer the skillet to the preheated oven.
  11. Bake for 10–14 minutes, or until the center is just set.
  12. Remove from the oven and let the frittata rest for 5 minutes before slicing and serving.

Notes

  • Cook moisture-rich vegetables before adding the egg whites. Excess liquid can make the frittata watery.
  • Do not overbake. Egg whites can quickly become firm or rubbery when cooked too long.
  • Remove the frittata once the center has just set.
  • Allow it to rest for about 5 minutes before slicing so the pieces hold together better.
  • Carton egg whites work well; the article uses 2 cups for this recipe.
  • For meal prep, cool and refrigerate portions in an airtight container for about 3–4 days.