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Egg White Frittata
Light, fluffy & packed with veggies, this egg white frittata is the perfect high-protein, low-calorie breakfast. Quick, easy & great for meal prep!
Prep Time
5 mins
Cook Time
18 mins
Total Time
23 mins
Servings:
6
Calories:
91 kcal
Course:
Breakfast, Brunch
Cuisine:
American
Ingredients
- 1 Tablespoon olive oil
- ½ cup bell pepper red, yellow, or orange, diced
- ½ cup grape tomato or cherry; sliced
- ½ cup red onion diced
- ½ cup spinach chopped
- 1 oz container (2 cups) egg white, liquid form
- ¼ cup feta cheese crumbled
- ¼ teaspoon salt to taste, sea salt
- ½ teaspoon black pepper to taste
- 1 Tablespoon parsley for garnish, chopped, fresh
Instructions
- Preheat your oven to 375°F (190°C).
- Heat olive oil in an oven-safe skillet (I used a 10 inch cast iron) over medium heat. Add diced bell peppers and red onion. Sauté for 3-4 minutes until vegetables are slightly softened. Season with salt and pepper. Add chopped spinach and tomatoes. Cook for an additional 1-2 minutes until spinach wilts.
- Turn heat to low and pour the egg whites evenly over the vegetables in the skillet.
- Sprinkle crumbled feta cheese evenly over the top of the egg mixture.
- Transfer the skillet to the preheated oven and bake for about 10 minutes, or until the frittata is set.
- Once cooked, remove the frittata from the oven and let it cool for a few minutes.
- Garnish with chopped fresh parsley before serving.
- Slice the frittata into wedges and serve.
Cup of Yum
Notes
- In the fridge: Transfer any leftovers to an airtight container and store in the fridge for up to 3-4 days.
- In the freezer: For longer storage, wrap individual portions and freeze for up to 3 months. Thaw overnight in the fridge.
- Reheating: You can reheat individual slices in the microwave, oven, toaster oven or air fryer.
Nutrition Information
Serving
1 slice
Calories
91kcal
(5%)
Carbohydrates
3g
(1%)
Protein
10g
(20%)
Fat
4g
(6%)
Saturated Fat
1g
(5%)
Monounsaturated Fat
2g
(10%)
Cholesterol
6mg
(2%)
Sodium
399mg
(17%)
Potassium
80mg
(2%)
Fiber
1g
(4%)
Sugar
1g
(2%)
Nutrition Facts
Serving: 6 Serving
Amount Per Serving
Calories 91
% Daily Value*
| Serving | 1 slice | |
| Calories | 91kcal | 5% |
| Carbohydrates | 3g | 1% |
| Protein | 10g | 20% |
| Fat | 4g | 6% |
| Saturated Fat | 1g | 5% |
| Monounsaturated Fat | 2g | 10% |
| Cholesterol | 6mg | 2% |
| Sodium | 399mg | 17% |
| Potassium | 80mg | 2% |
| Fiber | 1g | 4% |
| Sugar | 1g | 2% |
* Percent Daily Values are based on a 2,000 calorie diet.