Egg White Frittata
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Egg White Frittata
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This easy egg white frittata is ideal for healthy diets. Full of spinach and veggies, it's high protein, big on flavor, and low calorie.
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Ingredients
- 1 tablespoon unsalted butter or coconut oil
- 1 red bell pepper diced (or 1 cup chopped vegetables of choice)
- 1 cup egg whites or the whites of 8 large eggs
- 2 green onions finely chopped
- ½ teaspoon Italian seasoning
- ¼ teaspoon kosher salt
- 1 ½ cups roughly chopped or torn fresh spinach
- 2 tablespoons shredded cheddar feta, or Parmesan cheese
- hot sauce optional, for serving
- Sliced fresh avocado optional for serving
Instructions
- Place a rack in the upper third of your oven and preheat the oven to broil.
- Heat a small (8-inch) nonstick (it MUST be nonstick) and oven-safe skillet over medium heat. Add the butter. Once the butter is melted, add the red bell pepper. Saute until the pepper softens about 6 to 8 minutes.
- Meanwhile, whisk the egg whites in a bowl until they are lightly frothy.
- To the skillet, add the Italian seasoning, salt, and green onion. Stir to combine. Let cook 30 seconds.
- Add the spinach to the skillet a little at a time, stirring until it wilts and cooks down. This will take 1 to 2 minutes.
- Slowly pour the egg whites into the skillet and let cook undisturbed, until the edges begin to cook through and appear more solid white.
- With a rubber spatula, gently lift up the edges of the egg whites and tilt the pan so any uncooked whites run underneath the cooked eggs and are now touching the bottom of the skillet. Move your spatula all the way around, lifting the edges and tiling as you go. Let cook 1 more minute.
- Sprinkle the cheese on top, then transfer the skillet to the oven. Broil for 2 to 3 minutes (don't walk away!) until the egg whites are puffed and have cooked through. Slide onto a plate or cutting board. Cut into wedges and serve hot, with hot sauce and avocado as desired.
Notes
- TO STORE: Refrigerate frittata in an airtight storage container for up to 3 days.
- TO REHEAT: Rewarm leftovers in a baking dish in the oven at 350 degrees F or reheat gently in the microwave.
- TO FREEZE: Freeze frittata in an airtight freezer-safe storage container for up to 3 months. Let thaw overnight in the refrigerator before reheating.
Nutrition Information
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Serving
1(of 2)
Calories
176kcal
(9%)
Carbohydrates
7g
(2%)
Protein
17g
(34%)
Fat
9g
(14%)
Saturated Fat
5g
(25%)
Cholesterol
24mg
(8%)
Potassium
482mg
(14%)
Fiber
2g
(8%)
Sugar
4g
(8%)
Vitamin A
4353IU
(87%)
Vitamin C
85mg
(94%)
Calcium
109mg
(11%)
Iron
1mg
(6%)
Nutrition Facts
Serving: 2servings
Amount Per Serving
Calories 176 kcal
% Daily Value*
| Serving | 1(of 2) | |
| Calories | 176kcal | 9% |
| Carbohydrates | 7g | 2% |
| Protein | 17g | 34% |
| Fat | 9g | 14% |
| Saturated Fat | 5g | 25% |
| Cholesterol | 24mg | 8% |
| Potassium | 482mg | 10% |
| Fiber | 2g | 8% |
| Sugar | 4g | 8% |
| Vitamin A | 4353IU | 87% |
| Vitamin C | 85mg | 94% |
| Calcium | 109mg | 11% |
| Iron | 1mg | 6% |
* Percent Daily Values are based on a 2,000 calorie diet.
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