Egg white frittata is a healthy and delicious dish made with whipped egg whites and a variety of flavorful ingredients. It’s a versatile dish that can be enjoyed for breakfast, lunch, or dinner.
Egg white frittata is a healthy and delicious meal that is easy to prepare and can be customized with a variety of fillings. Frittata’s are similar to omelets but are typically thicker and cooked on the stovetop and finished in the oven, making them an ideal breakfast, brunch, or lunch option.
One of the key benefits of using egg whites in frittatas is their high protein content. Egg whites are rich in amino acids, which are essential for building and repairing muscles, as well as supporting the immune system. By using egg whites instead of whole eggs, you can reduce your calorie intake and cholesterol levels while still getting the protein your body needs.
I’ve always only eaten egg whites so to me the health benefits don’t matter as much. But it’s great to know I have a healthy option. Over the years, I have created a tomato, spinach, and feta egg white souffle recipe and an egg white and chive souffle recipe. I love a good egg souffle recipe and this frittata is just as easy if not easier. Even the egg yolk lover in your life will like this egg white version.
Why this Recipe Works
Quick and Easy – This recipe comes together in under 20 minutes time which also makes it perfect for hosting brunch. Pair this frittata with yogurt and granola, and scones for a complete brunch.
No Food Wasted – Making a frittata is the perfect way to use up veggies that might be going bad.
Liquid Egg Whites – A carton of egg whites is all you need — making this a cost effective recipe.
- Eggs – Since this is an egg white frittata I find it’s easiest to use a box of liquid egg whites. If you don’t have a box of egg whites you will need at least a dozen egg whites with the yolks removed. It is much more cost effective to use a container.
- Vegetables – The sky is really the limit; however, I like to use a mix of grape tomatoes, spinach, and chives in my frittata’s.
- Spices – A combination of garlic powder, onion powder, Italian Seasoning, salt, and pepper are needed.
- Dairy – You will need butter for the veggies and goat cheese to add into the egg mixture.
How to Make a Frittata
First, preheat oven to 425 degrees Fahrenheit.
In an oven proof saute pan, spray with non-stick cooking spray. Then melt the butter on medium heat. Add in the sliced grape tomatoes and saute for 2 minutes. Then add in the fresh chives and spinach and saute for 2 minutes until spinach is wilted.
Shake the box of egg whites until frothy (about 30 seconds) then pour it into the skillet with the vegetables. Sprinkle in all the seasonings; garlic powder, onion powder, Italian seasoning, salt, and pepper.
Mix quickly then begin to run a silicone spatula around the edges. Cook for 2-3 minutes until egg starts to set. Then sprinkle with 2 tablespoons goat cheese.
PRO TIP – This is how it will look just before it hits the oven.
Place the entire oven safe saute pan inside the oven and bake for 8-10 minutes or until egg is set.
Remove immediately from the oven and sprinkle with the additional 1 tablespoon of goat cheese. Using the silicone spatula, gently loosen the sides and slide onto a plate. Slice and serve immediately.
I created this recipe to feed two adults; however, you can easily double or triple the recipe.
Yes, I like to use the individual ramekins when making an egg souffle. It helps with the puffiness and of course gives a cute presentation.
Whenever I have leftover egg whites I will make a souffle or in most recent times make my Instant Pot Egg Bites.
You can keep egg whites out of the shell but in a sealed container for 2 days. After that you can freeze the egg whites in a freezer bag or container for up to 3 months.
Yes, you can freeze any leftover egg souffles. Just make sure to take them out of their ramekins. Place in a freezer bag and/or container. Label and store for up to 3 months in the freezer.
You can reheat the leftovers by place them on a microwave safe dish and heat in the microwave in 30 second increments.
Time Savings Tips
Here are a few of my time saving tips when making a spinach egg white frittata.
- Egg Whites – I like to use a box of egg whites for this recipe as it is very cost effective verse using a dozen whole eggs. 1 16 ounce box of egg whites is the equivalent to 14 large egg whites.
- Eggs – Don’t like egg whites? Use traditional eggs. You can use liquid eggs or whole eggs.
- Beat the Eggs – Giving the egg whites a good beating is the key to this dish. Most people won’t thing to whisk egg whites but you must do it for a souffle!
- Prep Ahead – Chop vegetables a head of time so you can simply place them in the skillet to cook. Or go a step further and saute them prior and just reheat before adding eggs, seasonings, and cheese.
- Cheese – Buy pre-shredded cheese to save time from needing to manual shred cheese.
Recipe Tips and Tricks
- Use a non-stick skillet: Egg whites can easily stick to the bottom of a regular skillet, so it’s best to use a non-stick skillet to make the frittata. This will make it much easier to slide the frittata out of the pan and prevent it from sticking.
- Beat the egg whites well: It’s important to beat the egg whites until they are frothy and airy. This will help to give it a light and fluffy texture. Since I use a box of egg whites I just shake the box for a good 30 seconds.
- Don’t overcook the frittata: Egg white frittatas cook very quickly, so it’s important to keep an eye on them to avoid overcooking. Overcooking can cause the frittata to become dry and rubbery.
- Add flavorful ingredients: Egg whites have a relatively mild flavor, so it’s important to add flavorful ingredients to the egg dish give it a boost of flavor. Try adding sautéed vegetables, herbs, cheese, or cooked meat to the frittata for added flavor.
- Add the filling ingredients evenly: When adding the filling ingredients to the frittata, be sure to distribute them evenly throughout the pan. This will help to ensure that every bite of the frittata is flavorful.
- Use a low heat setting: When cooking the frittata on the stovetop, it’s best to use a low heat setting to prevent it from burning. Cooking the frittata over low heat will also help to ensure that it cooks evenly.
- Let the frittata cool before slicing: After removing the frittata from the heat, let it cool for a few minutes before slicing it. This will help the frittata to hold its shape and prevent it from falling apart.
Looking for more delicious egg recipes? Here are a few of my favorites that are perfect for hosting breakfast or brunch.
If you make this egg white frittata recipe, I would be honored and love for you to take the time to leave a star rating and comment! I spend hours developing and testing these recipes, and always love to hear feedback and user experience!
Egg White Frittata
- 1 Stove Top
- Oven Safe Saute Pan
- Cutting Board
- Serrated Knife
- Silicone Spatula
- Cooking Spray
- 2 tablespoons Butter
- ½ cup Grape Tomatoes sliced
- 1 cup Spinach
- 1 tablespoon Fresh chives minced
- ¼ teaspoon Garlic Powder
- ¼ teaspoon Onion Powder
- ¼ teaspoon Italian Seasoning
- ¼ teaspoon Black Pepper
- ½ teaspoon Kosher Salt
- 16 ounces Egg Whites
- 3 tablespoons Crumbled Goat Cheese divided
- Preheat oven to 425 degrees Fahrenheit.
- In an oven proof saute pan, spray with non-stick cooking spray. Then melt the butter on medium heat. Add in the sliced grape tomatoes and saute for 2 minutes. Then add in the fresh chives and spinach and saute for 2 minutes until spinach is wilted.
- Shake the box of egg whites until frothy (about 30 seconds) then pour it into the skillet with the vegetables. Sprinkle in all the seasonings; garlic powder, onion powder, Italian seasoning, salt, and pepper.
- Mix quickly then begin to run a silicone spatula around the edges. Cook for 2-3 minutes until egg starts to set. Then sprinkle with 2 tablespoons goat cheese.
- Place the entire oven safe saute pan inside the oven and bake for 8-10 minutes or until egg is set.
- Remove immediately from the oven and sprinkle with the additional 1 tablespoon of goat cheese. Using the silicone spatula, gently loosen the sides and slide onto a plate. Slice and serve immediately.
- Vegetables – The sky is the limit as to what you can put in the frittata. You can add diced onions, mushrooms, zucchini, bell peppers, asparagus, leeks, etc.
- Cheese – I like the mild tanginess of goat cheese; however, you could use feta, colby jack, pepperjack for a bit of a kick, even cheddar cheese.
- Eggs – You can make this recipe using traditional eggs. Cooking time would be the same.