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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
5 mins
Total Time
23 mins
Servings: 6
Calories: 91 kcal
Course: Breakfast , Brunch
Cuisine: American

Ingredients

  • 1 Tablespoon olive oil
  • ½ cup Diced bell pepper red, yellow, or orange
  • ½ cup sliced grape or cherry tomatoes
  • ½ cup diced red onion
  • ½ cup chopped spinach
  • 1 oz container (2 cups) liquid egg whites
  • ¼ cup crumbled Feta cheese
  • ¼ teaspoon sea salt to taste
  • ½ teaspoon pepper to taste
  • 1 Tablespoon chopped fresh parsley for garnish

Instructions

    Cup of Yum
  1. Preheat your oven to 375°F (190°C).
  2. 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.
  3. Turn heat to low and pour the egg whites evenly over the vegetables in the skillet.
  4. Sprinkle crumbled feta cheese evenly over the top of the egg mixture.
  5. Transfer the skillet to the preheated oven and bake for about 10 minutes, or until the frittata is set.
  6. Once cooked, remove the frittata from the oven and let it cool for a few minutes.
  7. Garnish with chopped fresh parsley before serving.
  8. Slice the frittata into wedges and serve.

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.
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Nutrition Information

Serving 1 slice Calories 91kcal (5%) Carbohydrates 3g (1%) Protein 10g (20%) Fat 4g (6%) Saturated Fat 1g (5%) Monounsaturated Fat 2g Cholesterol 6mg (2%) Sodium 399mg (17%) Potassium 80mg (2%) Fiber 1g (4%) Sugar 1g (2%)

Nutrition Facts

Serving: 6Serving

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.