Veggie-Packed Egg White Frittata (Print Version)

Light and protein-rich frittata loaded with colorful vegetables, perfect for a low-calorie brunch.

# What You'll Need:

→ Vegetables

01 - 1 cup baby spinach, chopped
02 - 1 cup broccoli florets, finely chopped
03 - 1 cup red bell pepper, diced
04 - 1 cup zucchini, diced
05 - 1 small red onion, finely diced
06 - 1/2 cup cherry tomatoes, halved

→ Dairy & Protein

07 - 2 cups liquid egg whites
08 - 1/4 cup low-fat feta cheese, crumbled (optional)

→ Herbs & Seasonings

09 - 2 tablespoons fresh parsley, chopped
10 - 1 teaspoon dried oregano
11 - 1/2 teaspoon garlic powder
12 - 1/2 teaspoon black pepper
13 - 1/2 teaspoon salt
14 - Nonstick cooking spray or 1 teaspoon olive oil

# How to Make:

01 - Preheat oven to 375°F
02 - Lightly coat a 9-inch oven-safe skillet with nonstick spray or olive oil
03 - Heat skillet over medium heat, add diced onion, bell pepper, and broccoli florets. Sauté for 3-4 minutes until slightly softened
04 - Add diced zucchini and chopped spinach, cooking for 2-3 minutes until spinach wilts completely
05 - In a large mixing bowl, whisk together egg whites, garlic powder, oregano, black pepper, salt, and chopped parsley until well combined
06 - Stir the sautéed vegetables into the egg white mixture until evenly distributed
07 - Pour the vegetable and egg mixture evenly into the prepared oven-safe skillet
08 - Scatter halved cherry tomatoes and crumbled feta cheese over the top of the mixture
09 - Bake for 20-25 minutes, or until the center is set and the top is lightly golden brown
10 - Let cool for 5 minutes before slicing. Serve warm

# Expert Advice:

01 -
  • It's packed with vegetables but tastes nothing like punishment—more like a colorful party on a plate.
  • Your kitchen will smell amazing and you'll have a whole week of ready-to-eat portions if you're smart about it.
  • At 105 calories per serving with 17g of protein, it supports your goals without requiring sad, flavorless food.
02 -
  • Don't skip the 5-minute rest after baking—cutting into it immediately will cause it to crumble, but waiting lets it set up with a tender but cohesive structure.
  • The center will look barely set when you pull it from the oven, but it continues cooking slightly from residual heat, so pull it out when you think it needs maybe two more minutes.
03 -
  • Use bottled liquid egg whites instead of separating eggs yourself—they perform better and your arms will thank you for the saved effort.
  • Don't overcrowd your vegetables or they'll steam instead of sauté; if your skillet feels packed, work in batches or use a larger pan.
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