Egg White Frittata

Looking for a lean, veggie-filled, protein-packed egg white recipe that tastes amazing?  Put down the rubbery, dried-out egg white frittatas from the past and dig your fork into this yummy breakfast that packs a ton of protein and nutrition to keep you going. 

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.  Not into dairy?  No problem, just omit the cottage cheese and you’re good to go!

Simple Egg White Frittata Recipe

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

• Cooking Spray

Kitchen Tools: 

• 9-inch casserole dish

• Saute pan

• Blender

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. I use a 24-count cupcake tin for easy storage. Also loaded with protein and micronutrients, this is the perfect recipe to start your day!  To be successful, you have to prepare!!

NUTRITION FACTS

Servings: 6 | Calories Per Serving: 140

• Total Fat 3g

• Cholesterol 21mg

  8%

• Sodium 300mg

  12%

• Total Carbohydrates 5g

• Sugars 22g

• Protein 23g

  20%

• Vitamin A 10mcg

  22%

• Vitamin C 5mg

  9%

STEP 1 - WARM YOUR PAN

You can use a casserole dish, non-stick pan, or muffin pan for this recipe. 

Whatever you decide on, pre-heat your oven to 350 degrees and place your pan in the oven while it is pre-heating and move on to step 2.

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 turn brown. 

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

STEP 3 - WHIP THE EGGS

In a blender, add the egg whites and cottage cheese. Pulse on high until the mixture is fully combined.  If you are not using cottage cheese, omit this step and simply use liquid egg whites.

STEP 4 - BUILD YOUR FRITTATA

Remove your pre-warmed casserole dish from 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 & 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.