A fluffy egg white vegetable frittata with 28g of protein per slice, packed with spinach, peppers, and feta. ♡
This recipe packs 28g of protein per slice and uses mostly egg whites to keep calories low without sacrificing protein. Spinach, bell peppers, cherry tomatoes, and feta make this a make ahead breakfast that reheats perfectly all week. For more ideas, see our Honey Garlic Chicken Thighs.
High protein, low fat, and the sheet pan breakfast you prep on Sunday. Let’s make it together.
Ingredients
Egg White Vegetable Frittata
- 1.5 cups egg whites, or 12 egg whites
- 2 large eggs
- 1 tbsp olive oil
- 1 small yellow onion, diced
- 1 red bell pepper, diced
- 2 cups baby spinach, packed
- 1 cup cherry tomatoes, halved
- 2 cloves garlic, minced
- 1 tsp kosher salt
- 1/2 tsp black pepper
- 1/4 cup crumbled feta
- 2 tbsp fresh parsley, chopped
How to Make Egg White Vegetable Frittata
- **Heat.** Preheat oven to 375F. Grease a 9 inch oven safe skillet or pie pan.
- **Saute.** Heat oil in the skillet over medium. Add onion and pepper. Cook 4 minutes. Add spinach, tomatoes, and garlic. Cook 2 minutes until spinach wilts.
- **Whisk.** In a large bowl whisk egg whites, whole eggs, salt, and pepper until frothy.
- **Pour.** Pour eggs over vegetables in the skillet. Tilt to distribute evenly.
- **Top.** Scatter feta over the top.
- **Bake.** Bake 20 minutes until just set in the center.
- **Rest.** Let rest 5 minutes. Top with parsley. Slice and serve.
Why This Recipe Works
8 egg whites deliver 28g of protein with almost zero fat, 2 whole eggs add 12g and keep the texture rich, and 1/4 cup feta adds 4g. A single slice from this 4 serving pan clocks in at 28g protein.
Mixing 2 whole eggs with the whites is the trick that keeps egg whites from tasting rubbery and flat. The yolks add just enough fat and flavor to mimic a full egg frittata.
Sauteeing the vegetables first drives off excess water that would turn the frittata watery. This 5 minute step is what separates a restaurant quality frittata from a sad wet slice. For more ideas, see our Ground Turkey Sweet Potato Skillet.
Tips
- Use carton egg whites for fastest prep. Check label for just egg whites.
- Saute vegetables first to drive off water.
- Preheat the oven fully before baking for proper rise.
- Don’t over bake. Pull at 20 minutes for a set but tender center.
- Store in airtight containers in the fridge up to 5 days.
- Reheat in the microwave 45 seconds covered with a damp paper towel.
Variations
- Swap feta for goat cheese for a richer profile.
- Add 1/2 cup cooked turkey sausage for 10g more protein.
- Use asparagus and gruyere for a French market vibe.
- Stir in 2 tbsp fresh dill or chives for herbal brightness.
- Make it Mediterranean with olives, tomatoes, and spinach.
- Use all whole eggs (8 total) for a richer frittata.
Looking for more high protein dinner ideas? Try our Cottage Cheese Breakfast Bowl or Buffalo Chicken Pasta Bake next.
Common Mistakes to Avoid
- Using only whites: All whites go rubbery. Mix in 2 whole eggs for tender texture.
- Skipping the vegetable saute: Raw vegetables shed water. Saute first for dry frittata.
- Over baking: Pull at 20 minutes. Residual heat sets the center.
- Cold pan: Preheat oven fully. Cold oven frittata is flat and dense.
Egg White Vegetable Frittata
Ingredients
Method
- **Heat.** Preheat oven to 375F. Grease a 9 inch oven safe skillet or pie pan.
- **Saute.** Heat oil in the skillet over medium. Add onion and pepper. Cook 4 minutes. Add spinach, tomatoes, and garlic. Cook 2 minutes until spinach wilts.
- **Whisk.** In a large bowl whisk egg whites, whole eggs, salt, and pepper until frothy.
- **Pour.** Pour eggs over vegetables in the skillet. Tilt to distribute evenly.
- **Top.** Scatter feta over the top.
- **Bake.** Bake 20 minutes until just set in the center.
- **Rest.** Let rest 5 minutes. Top with parsley. Slice and serve.
Notes
Sources: USDA FoodData Central for protein and nutrition data and Harvard T.H. Chan School of Public Health on protein requirements.
