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This egg white frittata is made with sautéed tomatoes, garlic, and spinach folded into fluffy, whisked egg whites. The whole dish is baked to puffy, protein-packed goodness, and it’s a great way to start your day.
For some added sizzle, serve the frittata with this air fryer bacon recipe or even my air fryer sausage and potatoes.
Easy Egg White Frittata
Ah, the perfect frittata. There’s nothing quite like it. While my husband woofs down the best steak and eggs, I’m all about this egg white frittata recipe. It combines seasoned egg whites with cherry tomatoes, wilted spinach, and a hint of garlic. The egg whites are whipped just enough so that, when baked, they puff up perfectly around the veggies, making for a wonderfully fluffy bite.
The simple flavors, the protein-packed egg whites, and the nutrient-rich spinach really do make this veggie frittata a great way to kick off your day. It’s not just for breakfast, though. Enjoy this egg-cellent dish for lunch or dinner with my green goddess salad, a spring vegetable potato salad, or just toss together some mixed greens with my homemade Italian salad dressing!
Why I Love This Egg White Frittata Recipe
- Adaptable. This frittata recipe is easy to customize—mix in your favorite veggies, cheese, or even some meat to make it your own!
- Easy. All you need to do here is sauté some vegetables, whisk some egg whites, put it all together, and pop it in the oven.
- Very little prep time. You will only need to spend 5 minutes in the kitchen before you let the oven do the rest of the work. And then return to a mouthwatering breakfast.
- Great for meal prep. I love making this easy egg white frittata and enjoying one piece fresh out of the oven before storing the rest in the refrigerator to be enjoyed later in the week. It’s perfect for switching things up when I alternate between hearty breakfasts like this and lighter options like overnight oats.
What is a Frittata?
A frittata is a popular Italian breakfast dish. They are made up of beaten eggs mixed together with whatever assortment of veggies, meats, and/or cheeses the chef chooses. The concoction is then baked until the eggs are cooked through.
Oftentimes the frittata is started on the stovetop and finished in the oven. For simplicity’s sake, I just used the oven to bake this one.
Recipe Ingredients
I hope you’re ready to cook up a delicious egg white frittata! Here’s a rundown of all the fresh and flavorful ingredients you’ll need to create this light dish. Scroll down to the recipe card below for exact measurements.
- Olive oil: Used to sauté the vegetables, but any cooking oil such as avocado oil or vegetable oil will work.
- Cherry tomatoes: They provide a burst of sweetness, juiciness, and freshness to the frittata. I like using multi-colored tomatoes for visual appeal. Grape tomatoes or chopped regular tomatoes are also okay to use.
- Salt & Black Pepper: Enhances the overall flavor of the dish.
- Garlic: I like using fresh garlic to add a robust and aromatic flavor to the sautéed vegetables. Garlic powder is a good substitute.
- Fresh baby spinach: Brings a mild, slightly sweet flavor to the frittata. You could also use Kale or Swiss chard (chopped and with stems removed).
- Egg whites: The eggs create a light and fluffy texture while keeping the dish lower in fat and calories. You can separate the eggs yourself or use bottled egg whites. If you’d like, use whole eggs.
Tips for Success
- Remove excess moisture. As you sauté the veggies, it is likely that they will release some moisture. I recommend draining that moisture from the pan or using a slotted spoon to transfer the veggies to the baking dish. If baked in with the eggs and veggies, that extra moisture will end you with a watery mess.
- Buy bottled egg whites. Want to make your life about 10 times easier? And avoid wasting egg yolks? Use bottled egg whites. The back of the bottle should indicate how much you need to equate to 16 egg whites.
- Beat the egg whites just before cooking. If they sit too long, they will become watery.
- Preheat the oven. All the way. This will cause the eggs to puff up beautifully. An oven that has not preheated properly or that is not hot enough could leave you with a flat, rubbery frittata.
- Consider adding chopped fresh herbs like basil, parsley, or chives to enhance the overall flavor and freshness of the frittata.
Serving Suggestions
Pour yourself a cup of cortado coffee (or tea) and sit down to a warm slice of frittata. This delicious egg white breakfast is great served with a kale smoothie, this immunity boosting smoothie, or a filling protein smoothie bowl.
Make it a brunch with buttermilk pancakes, almond flour pancakes, two ingredient crepes, baked French toast, or banana bread waffles.
Enjoy your egg white frittata with these blueberry lemon muffins, my baked donuts, these pumpkin cinnamon rolls, and whole wheat banana bread.
Common Questions
Start with room temperature and 2 bowls. Gently crack an egg open and let the whites spill out into the bowl, keeping the yolk in one side of the broken shell. Gently transfer the egg yolk from one half of the shell to the other, allowing the whites to run out into the bowl between each transfer. Do this until you only half yolk left. Put the yolk in the other bowl to save for another use.
For frittatas and egg-based dishes, a non-stick skillet is the way to go. Cast iron can be tricky here; unless it’s extremely well-seasoned and heavily greased, your eggs will likely stick. That’s why I like to use a non-stick, especially for delicate dishes like a Western omelette or an egg white frittata.
This egg white frittata is great served warm or cold. To reheat, just pop it in the microwave for a minute or two until heated through.
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Egg White Frittata
Ingredients
- 2 tablespoons olive oil
- 1½ cups cherry tomatoes, halved
- 1 teaspoon sea salt, divided
- 3 cloves garlic, minced
- 2 cups fresh baby spinach
- 16 egg whites
- ¼ teaspoon freshly ground black pepper
Instructions
- Preheat the oven to 400˚F, heavily grease a 9-inch baking dish with butter, or line it with parchment paper. Set aside.
- Heat the olive oil in a sauté pan set over medium-high heat. Add the tomatoes, season with 1/2-teaspoon salt, and sauté until blistered. Add the garlic and sauté for 20 seconds. Finally, add the spinach and sauté for 1 to 2 minutes or until wilted.
- Pour the veggies into the prepared baking dish and spread evenly along the bottom.
- In a medium-sized mixing bowl, whisk together the egg whites, remaining salt, and ground black pepper until slightly lightened in color.
- Pour the egg whites over the veggies. Tilt the pan to distribute the eggs evenly throughout the pan. Bake uncovered for 30 minutes.
- Remove from the oven and let rest for several minutes.
- Slice the frittata into 4 equal pieces and serve.
Notes
- When sautéing veggies, drain any released moisture; excess moisture can result in a watery frittata.
- Avoid wasting yolks by using bottled egg whites. Check the bottle for the equivalent amount needed (usually indicated for 16 egg whites).
- Beat egg whites just before cooking to prevent watery eggs.
- For added flavor and creaminess, sprinkle some crumbled feta, grated Parmesan, or shredded cheddar cheese over the frittata.
- Fresh herbs like basil, parsley, or dill can elevate the taste profile of your frittata. Chop them finely and mix them into the egg whites before cooking.
- Ensure your oven is fully preheated for a beautifully puffed frittata.
- Refrigerate Leftovers: Once cooled, store leftover frittata in an airtight container in the fridge for up to 3 days. Reheat in the oven at 350°F for 10 mins or microwave in 30-second intervals until heated through.
- To freeze, cool completely, and store in an airtight container in the freezer for up to 3 months. Thaw in the fridge, then follow reheating instructions.
Nutrition
Nutritional info is an estimate and provided as courtesy. Values may vary according to the ingredients and tools used. Please use your preferred nutritional calculator for more detailed info.
How to Make an Egg White Frittata
- Cook the vegetables. Sauté the tomatoes, garlic, and spinach (in that order) in olive oil. Spread the veggies over the bottom of a very well-greased 9-inch cake pan.
- Bake the frittata. Whisk together the egg whites, sea salt, and ground black pepper and pour them evenly over the veggies. Bake for 30 minutes at 400˚F.
Customize The Frittata with Veggies and Cheeses
This egg white frittata recipe is wonderfully adaptable to a variety of taste preferences. I used tomatoes and spinach, but you could easily incorporate different or additional vegetables into the egg whites. I find it best when the veggies are roasted or sautéed first, but the choice is yours. Sliced, sautéed bell peppers, caramelized onions, sautéed mushrooms, zucchini like in this zucchini egg bake, and/or even roasted potatoes would work beautifully.
You are also more than welcome to add cheese to this frittata. Simply mix it into the egg whites before baking. I suggest roughly 3/4 cup of a shredded or crumbled cheese of your choosing. Crumbled feta, goat cheese, or shredded cheddar would be my top picks.
Hi Katerina thankyou for your email last night and have a wonderful holiday happy Easter hugs to you lots of love Annabelle ❤️
Hi Annabelle, thank you so much for your sweet message! Wishing you a joyful Easter as well—enjoy every moment.❤️