I really, really, really don’t want your healthy eating to feel (or taste!) like a drag. With plenty of topping varieties and copious room to pack in fresh veggies, this Egg White Frittata will bring excitement (or should I say egg-citement <—had to) to your wholesome endeavors.
An egg white frittata is an Italian egg-based dish that combines egg whites with almost any vegetable and/or meat ingredients you have on hand.
The ingredients in a frittata are essentially identical to those in an omelette, but the cooking process for a frittata is easier.
- You start a frittata on the stove, then finish it in the oven, without the fuss of folding or flipping that comes along with making an omelette.
Using all egg whites for the frittata is a common healthy recipe for those on a diet, because egg whites are very low calorie and high protein.
The problem: egg whites have exactly zero flavor on their own.
Fail to cook an egg white frittata the right way, and instead of being a yummy meal (a frittata tastes like a delicious combination of fluffy baked eggs and whatever herbs, spices, and other ingredients you add to it), it will taste like flavorless Styrofoam.
But NOT this one! No siree. This spinach egg white frittata is so delightful that it has become a frequent lunch at our house.
This frittata is fluffy, flavorful, and filling.
With the tips and tricks below, you’re on your way to Italian breakfast, lunch, or dinner bliss.
Tips and Tricks for a Delicious Egg White Frittata
Don’t waste time eating a bland egg white frittata. Help your dish burst with satisfying flavor with this advice:
- Use a little fat. 1 tablespoon of butter makes this frittata so much more enjoyable. If avoiding dairy (or if you’d like to make your egg white frittata keto, paleo, or Whole30 friendly) try swapping in coconut oil or ghee as your diet allows.
- Pack in the vegetables. Colorful fresh veggies not only make it look appealing, but they also make the frittata taste better and make it healthier for you too. My go-to is red peppers and spinach; see the “Variations” section below for more ideas.
- Cheese is your bestie. A small handful of fully flavored cheese such as sharp cheddar or feta can do wonders for your frittata. For a dairy-free option, try sprinkling on some nutritional yeast.
- Don’t skip the toppings. A dash of hot sauce or salsa, scoop of avocado, or simple handful of whatever fresh herbs are in your fridge will elevate your frittata to five-star quality.
How to Make The Best Egg White Frittata
Grazie, Italy for this simple, straightforward, and delish dish!
This stovetop egg white frittata recipe is mostly cooked in a skillet, then takes a quick trip in the oven to finish melting the cheese and puff it up further.
- Egg Whites. Egg whites are high in protein while low in calories, cholesterol, and fat, which makes them ideal for healthy eating and dieting.
It’s easiest to buy a carton of liquid egg whites (which is what I prefer) so you don’t have to separate the eggs yourself. If you do want to separate them for this recipe, you’ll need to make 1 cup of liquid egg whites (about 8 eggs’ worth).
- Red Bell Pepper. Creates beautiful pops of red sweetness throughout the frittata.
- Green Onions. Adds wonderful color and zip.
- Italian Seasoning. With an array of Italian spices and herbs, this simple ingredient packs extra flavor with every pinch.
- Spinach. This recipe uses a lot of spinach, but it cooks down significantly and blends seamlessly into the eggs. Spinach gives this dish a boost of iron and vitamins.
- Cheddar Cheese. A flavorful shower of melty cheddar cheese makes this frittata feel way more indulgent than it actually is. Feta or Parmesan would also be scrumptious. Choose a fully-flavored cheese you enjoy.
- Sauté the red pepper in butter.
- Whisk the egg whites in a separate bowl.
- Stir in the spinach.
- Add the egg whites to the skillet, lift the edges of the eggs, and move your skillet around to ensure even cooking.
- Top with the cheese. Broil for 2 to 3 minutes. Cut into wedges and DIG IN!
Which Skillet to Use for Frittatas
When cooking frittatas or other scrambled egg dishes, use a non-stick skillet. I don’t recommend making egg white frittata in cast iron because you would have to heavily coat the cast iron with butter or non-stick spray (and even if you do, your eggs would probably still stick!).
Variations for Egg White Frittata
If you want to try some variations instead of the bell peppers, substitute 1 cup of your favorite chopped vegetables. Here are some suggested combinations:
- Mushroom, Spinach, and Feta. A true, can’t-go-wrong trifecta.
- Broccoli Cheddar. Chop a head of broccoli into small pieces and it pair with a handful of shredded cheddar cheese. A comfort flavor indeed.
- Add Meat. Include some cooked meat of your choice (utilize some tips on How to Cook Shredded Chicken; Italian turkey sausage would be tasty; or try a moderate amount of chopped Oven Baked Bacon).
- Mini Frittatas. For a mini egg white frittata recipe, you could experiment with making Egg Muffins with all egg whites.
- 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.
Meal Plan Tip
For egg white frittata meal prep, chop all the vegetables up to 2 days in advance. Refrigerate each ingredient in a separate airtight storage container.
Recommended Tools to Make this Recipe
The Best Non-stick Skillet
Nothing sticks to this high-quality skillet, so it’s easy to clean. An investment piece you’ll use for years to come!
No sad food for us! This quick and easy egg white frittata is all smiles.
- 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
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.
- 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.
Serving: 1(of 2)Calories: 176kcalCarbohydrates: 7gProtein: 17gFat: 9gSaturated Fat: 5gCholesterol: 24mgPotassium: 482mgFiber: 2gSugar: 4gVitamin A: 4353IUVitamin C: 85mgCalcium: 109mgIron: 1mg
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