Go Back
To make a Veggie Loaded Egg White Frittata, gather these ingredients: - 6 large egg whites - 1 cup spinach, chopped - 1/2 cup bell peppers (red and yellow), diced - 1/4 cup red onion, finely chopped - 1/2 cup zucchini, diced - 1/4 cup cherry tomatoes, halved - 1 tablespoon olive oil - Salt and pepper to taste - Fresh herbs like basil or parsley for garnish You can add flavor with these optional ingredients: - 1/4 cup feta cheese, crumbled Feta cheese adds a nice tang. It pairs well with the veggies. If you prefer, skip the cheese for a lighter dish. When picking vegetables, look for bright colors and firm textures. Here are some tips: - Spinach: Choose vibrant green leaves without yellowing. - Bell Peppers: Look for smooth skin and a firm feel. - Zucchini: Pick small to medium-sized ones for better taste. - Cherry Tomatoes: Select ones that are plump and shiny. Fresh vegetables not only taste better but also boost nutrition. They make your frittata a healthy choice. Start by gathering all your ingredients. You will need 6 large egg whites, 1 cup chopped spinach, ½ cup of diced bell peppers, ¼ cup finely chopped red onion, ½ cup diced zucchini, and ¼ cup halved cherry tomatoes. If you like cheese, add ¼ cup of crumbled feta. Don’t forget salt and pepper for seasoning. Preheat your oven to 350°F (175°C). In a big bowl, whisk the egg whites until they are frothy. Season the egg whites with salt and pepper to taste. In a skillet that can go in the oven, heat 1 tablespoon of olive oil over medium heat. First, add the red onion and bell peppers. Sauté them for about 3 to 4 minutes until they are soft. Now, toss in the zucchini and cherry tomatoes. Cook them for another 3 to 4 minutes while stirring. After that, mix in the chopped spinach and cook until it wilts, which should take about 1 to 2 minutes. Once the veggies are ready, pour the whisked egg whites over them in the skillet. Make sure the egg whites cover all the vegetables evenly. If you want, sprinkle the feta cheese on top. Cook the frittata on the stovetop for about 2 to 3 minutes. Gently shake the pan to help set the edges. Now, it’s time to bake! Transfer the skillet to your preheated oven. Bake for about 15 to 20 minutes until the frittata is puffed and set in the center. After baking, let it cool slightly. Then, slice it into wedges and garnish with fresh herbs if you wish. Enjoy your tasty and healthy Veggie Loaded Egg White Frittata! Whisking egg whites well is key for a fluffy frittata. Start with fresh egg whites. Make sure your bowl is clean and dry. Use a hand whisk or electric mixer. Whisk until they are frothy and form soft peaks. This means they hold their shape but are not too stiff. To get a perfectly set frittata, cook it slowly. Start on the stovetop. Let the edges set before moving to the oven. Shake the pan gently while it cooks. This helps the frittata cook evenly. Bake it until it puffs and is firm in the center. Serve your frittata warm or at room temperature. It pairs well with fresh herbs like basil or parsley. You can add a side salad for extra crunch. A slice of whole-grain bread also works well. Enjoy it with a light vinaigrette for flavor. {{image_2}} You can swap out veggies based on what you have. Try mushrooms, broccoli, or carrots. Each will add its own flavor. You might also want to change the cheese. Goat cheese or cheddar can work well. To make this dish dairy-free, skip the cheese or use a non-dairy option. Nutritional yeast can add a cheesy flavor without dairy. For a vegan frittata, use chickpea flour instead of egg whites. Mix it with water to create a batter. You can cook this frittata in a skillet or bake it in the oven. Skillets let you control the cooking better. If you use the oven, it will puff up nicely. Both methods yield a tasty frittata. Try both to see what you like! To keep your veggie loaded egg white frittata fresh, let it cool first. After cooling, slice it into wedges. Place the wedges in an airtight container. Store them in the fridge for up to four days. This way, you can enjoy a quick meal later. When you're ready to eat the frittata again, you can reheat it easily. Place a wedge on a microwave-safe plate. Heat it in the microwave for about one minute. Check if it's warm enough. If not, heat it in 15-second bursts. You can also reheat it in a skillet over low heat until hot. If you want to save the frittata for later, you can freeze it. Wrap each wedge tightly in plastic wrap. Then place the wrapped wedges in a freezer bag or container. Label the bag with the date. You can freeze the frittata for up to three months. To eat, thaw it in the fridge overnight and reheat as mentioned above. A Veggie Loaded Egg White Frittata has about 130 calories per serving. This is based on using six egg whites, veggies, and optional feta cheese. Each serving provides you with protein and nutrients without too many calories. It’s a great choice for a light meal. Yes, you can make this frittata ahead of time. It keeps well in the fridge for about three days. Just let it cool before you store it. Cut it into wedges for easy servings. Reheat it in the oven or microwave before serving. You can serve the frittata with a side salad or whole-grain toast. Fresh fruit also pairs well for breakfast or brunch. If you like, add some avocado slices for creaminess. You can even try a dollop of salsa on top for extra flavor. This blog covered how to make a veggie-loaded egg white frittata. We discussed key ingredients, including optional ones like feta cheese. You learned tips for choosing fresh vegetables and effective preparation steps. We also shared methods to whisk egg whites and achieve the perfect bake. With many variations available, you can adjust this dish for your taste. Remember, storing leftovers is simple, making this frittata a great meal prep option. Enjoy your cooking adventure, and make this frittata your own!

Veggie Loaded Egg White Frittata

Start your day with a delicious Veggie Loaded Egg White Frittata that’s packed with nutrition and flavor! This easy recipe combines fluffy egg whites with vibrant veggies like spinach, bell peppers, and zucchini, perfect for a healthy breakfast or brunch. In just 30 minutes, you can enjoy a guilt-free meal that satisfies. Click through to discover this tasty recipe and impress your family with your cooking skills!
Print Recipe Pin Recipe

Ingredients
  

6 large egg whites

1 cup spinach, chopped

1/2 cup bell peppers (red and yellow), diced

1/4 cup red onion, finely chopped

1/2 cup zucchini, diced

1/4 cup cherry tomatoes, halved

1/4 cup feta cheese, crumbled (optional)

1 tablespoon olive oil

Salt and pepper to taste

Fresh herbs like basil or parsley for garnish

Instructions
 

Preheat your oven to 350°F (175°C).

    In a large mixing bowl, whisk the egg whites until frothy. Season with salt and pepper to taste.

      Heat olive oil in an oven-safe skillet over medium heat. Add the chopped red onion and diced bell peppers. Sauté for about 3-4 minutes until slightly softened.

        Add the zucchini and cherry tomatoes to the skillet. Cook for an additional 3-4 minutes, stirring occasionally.

          Stir in the chopped spinach and cook until wilted, about 1-2 minutes.

            Pour the egg whites over the sautéed veggies in the skillet, ensuring an even distribution. If desired, sprinkle feta cheese on top.

              Cook on the stovetop for about 2-3 minutes, gently shaking the pan to help set the edges.

                Transfer the skillet to the preheated oven and bake for about 15-20 minutes, or until the frittata is puffed up and set in the center.

                  Remove from the oven and let cool slightly before slicing into wedges. Garnish with fresh herbs if desired.

                    Prep Time: 10 min | Total Time: 30 min | Servings: 4