Vegetable Egg White Frittata Recipe 

    
Emmie Satrazemis, RD, CSSD
Emmie Satrazemis, RD, CSSD

Looking for a lean, veggie packed egg white recipe that tastes as rich as its full-fat variety? Look no further! Put down the rubbery, dried out egg white frittatas from the past and latch on to this rich, creamy breakfast that packs a ton of protein and nutrition to keep you going. 

With just a few minutes of meal prep time, you'll have a healthy high protein breakfast to look forward to all week long! 

How to Make this Recipe

The secret to making this egg white frittata extra creamy and rich tasting without the added fat is the cottage cheese! Cottage cheese is not only a quality source of low fat protein, but it's also the culprit behind what makes popular egg bites taste so sinful. 

Here's how to whip up this dish in no time!

For this recipe you'll need the following ingredients:

  • 32 oz liquid egg whites
  • 1 cup cottage cheese
  • 1/3 cup diced bell pepper
  • 2 cups spinach
  • 1/3 cup diced cherry tomatoes
  • 1/3 cup mushrooms
  • 1 to 2 tablespoons olive oil
  • 1 teaspoon turmeric powder
  • 1 teaspoon onion powder
  • ½ teaspoon garlic powder
  • ½ teaspoon paprika
  • 1 tsp salt

And for equipment, grab the following:

  • 9-inch casserole dish
  • Saute pan
  • Blender

Step 1 - Warm Your Casserole Dish

Pre-heat your oven to 350 degrees and place your 9-inch casserole dish in the oven to warm. 

Step 2 - Saute Your Veggies

Warm oil in a skillet over medium-high heat and toss in your chopped veggies - except for the spinach! 

Season with garlic, onion, paprika, and turmeric and saute your veggies for 3 to 5 minutes or until they start to brown. 

Add the spinach and then turn off the heat, giving everything a quick toss or two to wilt the spinach and coat it in the seasoning. 

Step 3 - Whip Your Eggs

In a blender, add the egg whites and cottage cheese. Pulse on high until the mixture is fully combined.

This will add some air into your egg mixture, keeping your frittata nice and fluffy!

Step 4 - Build Your Frittata

Remove your pre-warmed casserole dish form the oven. 

Sprinkle your cooked veggies along the bottom, spacing them out evenly. Then pour the egg mixture over top. 

Step 5 - Cook to Perfection

Cook for 45 min to 1 hour until the center is cooked through. The frittata should double in size and brown around the edge when ready. 

Remove from the oven and let cool, undisturbed, for at least 15 minutes before serving.

Step 6 - Portion and Eat!

Slice your frittata into your desired serving sizes. The recipe calls for six, but this dish is so light, you can enjoy a much bigger serving if you choose. 

For meal prep, store in air-tight containers until ready to eat. Then, reheat at 300 degrees in the oven for 5 to 10 minutes or microwave for a minute and a half. 

vegetable-egg-white-frittata-recipe-3

Enjoy this With

While great on its own, feel free to pair this egg dish with any of the following toppings and sides to add a bit more fat, protein, or carbs.

  • Top with avocado for more healthy fats
  • Pair with toast, fruit or potatoes for some extra carbohydrates
  • Top with cheese for a little more protein and fat
  • Season with hot sauce form some added heat!


Get shredded and dial in your nutrition with this free meal prep toolkit for fat loss. An RD-written guide complete with macro meal planner, food lists, and expert advice to help you lose weight quickly.

Get My Toolkit

healthy breakfast, high protein, meal prep recipes, food prep ideas, egg white, lean, low fat, low calorie, low carb, weight loss
breakfast
American
DiabeticDiet, GlutenFreeDiet, LowCalorieDiet, LowFatDiet, LowLactoseDiet, VegetarianDiet, PaleoDiet
vegetable-egg-white-frittata-recipe-slice

Vegetable Egg White Frittata

Cook time: 45 min
Prep time: 5 min
Yield: 4
Print Recipe

Description

It's not too often you hear of great ways to meal prep out your breakfast. For a meal that is often neglected due to lack of preparation, it might be really important to have some good recipes you can prepare ahead of time to ensure a proper start to your day. This vegetable egg white frittata can be cooked in advance and make multiple meals, perfect for adding to your weekly meal prep. Also loaded with protein and micronutrients, this is the perfect recipe to start your day! 

Ingredients

  • 32 oz liquid egg whites
  • 1 cup cottage cheese
  • 1/3 cup diced bell pepper
  • 2 cups spinach
  • 1/3 cup diced cherry tomatoes
  • 1/3 cup mushrooms
  • 1 to 2 tablespoons olive oil
  • 1 teaspoon turmeric powder
  • 1 teaspoon onion powder
  • ½ teaspoon garlic powder
  • ½ teaspoon paprika
  • 1 tsp salt

Instructions

  1. Pre-heat oven to 350 degrees. Warm 9-inch casserole dish in the oven before cooking.
  2. Warm oil in a skillet over medium-high heat.
  3. Saute chopped veggies (minus the spinach) for 3 to 5 minutes or until they start to brown. Season with garlic, onion, paprika, and turmeric while cooking.
  4. Add the spinach and turn off the heat.
  5. In a blender, add egg whites and cottage cheese. Pulse on high until the mixture is fully combined.
  6. Remove the casserole dish from the oven. Add veggies to the casserole dish and spread evenly.
  7. Pour egg mixture over the veggies.
  8. Cook for 45 min to 1 hour until the center is cooked through. Let cool for 15 minutes before serving.

Nutrition facts

serves 6
Calories Per Serving: 140
% Daily Value
Total Fat 3g
8% Cholesterol 21mg
12% Sodium 300mg
Total Carbohydrate 5g
Sugars 22g
20% Protein 23g
22% Vitamin A 10
9% Vitamin C 5

Related Posts

July 11 2020
July 10 2020
July 09 2020