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Katie's Cucina » Recipes » Breakfast

Egg White Frittata

Published: May 22, 2023 · Modified: Jul 24, 2023 by Katie · This post may contain affiliate links

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Black pan on a stove top with egg whites divided by recipe title and a cooked frittata.
White plate filled egg frittata divided by recipe text title with black pan with egg whites cooking in it.
White plate filled with egg frittata with recipe text on image for Pinterest.
Black frying pan with egg frittata with goat cheese on top with text on image for Pinterest.
Vegetable egg frittata on a white plate with text on image for Pinterest.
Egg fritatta with a slice being held by a silver serving utensil on a white plate with logo in the right corner.
White plate filled with egg frittata with recipe text on image for Pinterest.

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 fritatta with a slice being held by a silver serving utensil on a white plate.

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.

Jump to:
  • Why this Recipe Works
  • Ingredients
  • How to Make a Frittata
  • FAQs
  • Time Savings Tips
  • Recipe Tips and Tricks
  • Egg Recipes
  • Egg White Frittata

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.

Ingredients

Ingredients on counter: egg whites, tomatoes, pepper, salt, goat cheese, chives, garlic powder, Italian easoning and spinach.
  • 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.

Black frying pan with butter and tomatoes.
Black frying pan with steam coming from spinach and tomatoes.

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.

Black saute pan with egg whites, spinach, herbs, and tomatoes.

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.

Black pan with set egg whites with tomatoes and spinach.

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.

Black frying pan on a blue and white checkered cloth with an egg fritatta in the pan.

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.

FAQs

How many people does this egg souffle recipe feed?

I created this recipe to feed two adults; however, you can easily double or triple the recipe.

Do I need to use individual ramekins for this 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.

What can you do with egg whites?

Whenever I have leftover egg whites I will make a souffle or in most recent times make my Instant Pot Egg Bites.

How long can I keep egg white in fridge?

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.

Can I freeze leftover egg souffles?

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.

How do I reheat leftover frozen egg souffles?

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

Egg fritatta with vegetables and goat cheese with a silver serving utensil pulling a slice out.

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

White plate with egg white fritatta with goat cheese with a slice being held over the dish.
  • 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.

Egg Recipes

Looking for more delicious egg recipes? Here are a few of my favorites that are perfect for hosting breakfast or brunch.

  • Glass dish with 9 slices of egg with a spatula in the middle.
    Sausage and Egg Casserole
  • Egg White & Chive Soufflé
    Egg White & Chive Soufflé
  • Top view of a brown baking dish with cut pieces of an egg casserole.
    Ham Egg and Cheese Casserole
  • Instant Pot Egg Bites

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!

Don’t forget to FOLLOW ME on Facebook, Pinterest, and Instagram, and subscribe to my email list!

Black frying pan with egg white fritatta with goat cheese and herbs.

Egg White Frittata

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.
5 from 1 vote
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Course: Breakfast
Cuisine: American
Diet: Gluten Free
Prep Time: 10 minutes minutes
Cook Time: 20 minutes minutes
Total Time: 30 minutes minutes
Servings: 8
Calories: 72kcal
Author: Katie

Equipment

  • 1 Stove Top
  • Oven Safe Saute Pan
  • Cutting Board
  • Serrated Knife
  • Silicone Spatula
  • Oven

Ingredients

  • 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

Instructions

  • 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.

Notes

  • 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.

Nutrition

Serving: 1g | Calories: 72kcal | Carbohydrates: 1g | Protein: 7g | Fat: 4g | Saturated Fat: 3g | Polyunsaturated Fat: 0.1g | Monounsaturated Fat: 1g | Trans Fat: 0.1g | Cholesterol: 10mg | Sodium: 285mg | Potassium: 142mg | Fiber: 0.3g | Sugar: 1g | Vitamin A: 589IU | Vitamin C: 3mg | Calcium: 19mg | Iron: 0.3mg
Tried this Recipe? Tag me Today!Mention @KatieJasiewicz or tag #katiescucina!

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Blueberry Muffins with Crumb Topping »

About Katie

Katie is a busy mom of 2 children who loves to feed her family delicious meals that don't take hours to cook! She started her blog 15 years ago as a way to help others get cooking in the kitchen.

Reader Interactions

Comments

  1. addie | culicurious

    December 18, 2012 at 12:04 pm

    yum, what a great idea. I have a few recipes that take me several tests. They always end up being some of the best 😉

    Reply
  2. Maeghan

    December 15, 2012 at 10:15 am

    This sounds wonderful! I think I may make this as a treat for myself once the holiday madness is over!

    Reply
    • Katie

      December 18, 2012 at 9:25 am

      Do it! You won’t be disappointed Maeghan!

  3. Cathy @ Noble Pig

    December 14, 2012 at 3:32 pm

    It the perfect little mini pot meal!!

    Reply
    • Katie

      December 14, 2012 at 4:06 pm

      I agree! I like them in mini pots vs one large dish! presentation is everything!

  4. Chung-Ah | Damn Delicious

    December 14, 2012 at 1:29 pm

    Oh my – how fancy, yet so easy! I’ll have to make this at my next brunch get-together – the guets will be so impressed!

    Reply
    • Katie

      December 14, 2012 at 4:03 pm

      That is what I’m talking about!!!

  5. Angie @ Big Bear's Wife

    December 14, 2012 at 11:23 am

    I’m on the hunt for all things breakfast right now for the week of Christmas! I love this! I’m going to love making these!

    Reply
    • Katie

      December 14, 2012 at 4:04 pm

      Angie–these are super close to the ones we had at FBF! I hope you love them as much as I do!!!

  6. Sommer@ASP

    December 14, 2012 at 10:23 am

    Well, that looks like Christmas breakfast to me!

    Reply
    • Katie

      December 14, 2012 at 4:06 pm

      Ha ha this is THE perfect Christmas breakfast (in my opinion)!

  7. Liz @ The Lemon Bowl

    December 14, 2012 at 7:34 am

    I love the simplicity and elegance of this recipe, Katie!

    Reply
    • Katie

      December 14, 2012 at 4:06 pm

      Thanks Liz!

5 from 1 vote (1 rating without comment)

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I'm Katie Jasiewicz: home cook, food blogger, and recipe developer. A busy mom of two children who loves to feed her family delicious meals that don’t take hours to cook! My mission is to create easy-to-make modern comfort food for the busy family. (more)

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