This 5-Ingredient Egg White Frittata is the perfect high protein meal prep breakfast you can make ahead, with just 181 calories per serving!
Ingredients and substitutions
- Olive oil – any neutral oil can be used like avocado or vegetable oil.
- Carton egg whites – you could use regular whole eggs or egg whites.
- Cherry tomatoes – swap out for another kind of tomatoes, veggies like roasted red peppers or cheese.
- Baby spinach – any leafy greens can work such as kale, Swiss chard, arugula or collard greens.
- Salt & pepper – to taste.
How to make an egg white frittata
Step 1: Prep your ingredients.
Chop up all your veggies and grease a baking dish.
Step 2: Add everything to the dish.
Combine the veggies, any other toppings and the egg whites in a baking dish.
Step 3: Bake in the oven.
Place the baking dish on a sheet pan and bake in the oven.
Step 4: Serve or store for later.
Serve fresh or store in glass meal prep containers for up to 5 days.
Different frittata options
You can customize this egg white frittata to your liking with different veggies, protein and even whole eggs!
- Use whole eggs: Instead of egg whites, you can try making this frittata with two cups of whole eggs (around 6-7 eggs).
- Add some protein: This recipe is vegetarian, but you can add some protein to it if you want! It’d be delicious with bacon, turkey sausage or ham.
- Mix up the veggies: Clear out your vegetable crisper and add different veggies like roasted red peppers, mushrooms, kale and more.
- Add some cheese: If you’re fine with this frittata containing dairy, feel free to mix in your favourite cheese like shredded Swiss, mozzarella or even goat cheese.
Frequently Asked Questions
I’d recommend using a 9-inch round pan, baking dish or non-stick skillet for this recipe. Make sure you grease the pan really well so that the frittata doesn’t stick to the sides!
I find it easier to use a carton of egg whites, but if you prefer using whites from whole eggs, you can definitely give it a try. You’ll probably need at least 16 whole eggs for enough whites, but use a measuring cup to ensure you have two cups of whites.
You can eat this egg white frittata either hot or cold. If you want to reheat it, stick it in the microwave for 1 to 2 minutes.
If your frittata puffs up after baking, you likely over-beat the egg whites. Make sure you’re only lightly stirring the ingredients together to prevent over-beating the eggs.
This frittata is a full meal on its own, but you can always serve it with some toast or a bagel, some cut-up fruit, a smoothie or a yogurt parfait.
Storing and reheating
After you’ve cooked your frittata, you can store it in the fridge for 3 to 4 days in an airtight container or wrapped in plastic wrap. Store individual serving sizes or the entire frittata in one container.
When you’re ready to enjoy, eat your frittata cold or warm it up in the microwave for 1 to 2 minutes. Serve it with fresh cheese on top, any sauce of your choice, on a bagel or just by itself!
Freezing this recipe
Freeze this egg white frittata for 2 to 3 months in an airtight freezer-safe container. Let it thaw in the fridge overnight then reheat it in the microwave or in the oven for 15 to 20 minutes at 300° Fahrenheit.
More egg-based breakfast ideas
Meal Prep Tools
- Grab some glass meal prep bowls for your leftovers.
5-Ingredient Egg White Frittata {Meal Prep}
Ingredients
- 2 tbsp olive oil or butter
- 1 500mL carton egg whites
- 1 cup cherry tomatoes, sliced in half or 1 red pepper, chopped
- 1 red onion thinly sliced
- 1 cup baby spinach, chopped
- 1/2 tsp each Salt & pepper
Optional add-ins for extra flavour
- 1/2 cup cottage cheese blended with an immersion blender
- 2 cloves garlic minced
- 1 tsp Italian seasoning
Instructions
- Preheat oven to 400 F. Grease a 9×9 round baking dish/cake pan with olive oil or butter, making sure to grease the sides well. Add remaining ingredients, stirring gently with a fork.
- Place baking dish on top of a baking sheet lined with parchment paper just in case a bit of the oil rises above the egg white mixture (optional, but I do this to avoid grease dripping down into the oven as the egg whites rise and cook).
- Bake in the oven for 30-35 minutes until egg whites are firmly set. Remove from oven and slice into 4-5 pieces when cooled. Congrats, you’ve got breakfast ready for the week!
Video
Comments & Reviews
Darlisa says
Delicious and easy to make! This was a great recipe and came together so easily. I cooked mine in my cast iron pan and it turned out perfectly. Great recipe, highly recommend it!
Taylor Stinson says
I’m so happy you enjoyed!