↑
  • Recipes by Type
    • Recipe Index (Search)
    • All Recipes
    • Restaurant Copycat Recipes
    • Recipes by Method>>>
      • 30-Minute Meals
      • Air Fryer
      • Instant Pot
      • Slow Cooker
      • Meal Prep Bowls
      • Sheet Pan Dinners
      • One Pot Recipes
      • Freezer-Friendly
      • Grilling & BBQ
      • Stir Fries
      • Pasta
    • Recipes by Diet>>>
      • Kid-Friendly
      • Gluten-Free
      • Low Carb
      • High Protein
      • Whole 30
    • Recipes by Protein>>>
      • Chicken
      • Beef
      • Seafood
      • Vegetarian
    • Recipes by Holiday>>>
      • Game Day
      • Valentine’s Day
      • St Patrick’s Day
      • Easter
      • Halloween
      • Thanksgiving
      • Christmas
    • Recipes by Season>>>
      • Winter Recipes
      • Spring Recipes
      • Summer Recipes
      • Fall Recipes
  • Recipes by Course
    • Appetizer
    • Breakfast
    • Lunch
    • Dinner Ideas
    • Salads
    • Soups
    • Snacks
    • Side Dishes
    • Desserts
    • Dressings, Sauces & Spice Mixes
  • Resources
    • About Me
    • How to Meal Prep
    • Resource Guides
    • Contact Me
  • eBooks

The Girl on Bloor

Meal prep for busy people!

Start here Contact Privacy Policy
  • Recipes by Type
    • Recipe Index (Search)
    • All Recipes
    • Restaurant Copycat Recipes
    • Recipes by Method>>>
      • 30-Minute Meals
      • Air Fryer
      • Instant Pot
      • Slow Cooker
      • Meal Prep Bowls
      • Sheet Pan Dinners
      • One Pot Recipes
      • Freezer-Friendly
      • Grilling & BBQ
      • Stir Fries
      • Pasta
    • Recipes by Diet>>>
      • Kid-Friendly
      • Gluten-Free
      • Low Carb
      • High Protein
      • Whole 30
    • Recipes by Protein>>>
      • Chicken
      • Beef
      • Seafood
      • Vegetarian
    • Recipes by Holiday>>>
      • Game Day
      • Valentine’s Day
      • St Patrick’s Day
      • Easter
      • Halloween
      • Thanksgiving
      • Christmas
    • Recipes by Season>>>
      • Winter Recipes
      • Spring Recipes
      • Summer Recipes
      • Fall Recipes
  • Recipes by Course
    • Appetizer
    • Breakfast
    • Lunch
    • Dinner Ideas
    • Salads
    • Soups
    • Snacks
    • Side Dishes
    • Desserts
    • Dressings, Sauces & Spice Mixes
  • Resources
    • About Me
    • How to Meal Prep
    • Resource Guides
    • Contact Me
  • eBooks
Home » Recipes » 5-Ingredient Meal Prep Egg White Frittata

5-Ingredient Meal Prep Egg White Frittata

2/7/22

Jump to Recipe Pin Recipe

This 5-Ingredient Meal Prep Egg White Frittata is the perfect high protein meal prep breakfast, and it only has 181 calories per serving!

Meal Prep Egg White Frittata

Healthy Meal Plan Cover.

Learn how to meal prep the better, faster way!

Take my free challenge and learn how to prep for 5 dinners in just 1 hour each week

    We respect your privacy. Unsubscribe at anytime.

    Ingredients and substitutions

    • Olive oil – any neutral oil can be used, like avocado, vegetable, etc.
    • Carton egg whites – you may also use regular, fresh eggs or egg whites. Any size can be used.
    • Cherry tomatoes – any type of tomatoes can be used. To substitute, you can also try using other veggies, like roasted red peppers, or cheeses instead.
    • Baby spinach – any leafy greens can work, like kale, swiss chards, arugula, collard greens, etc.
    • Salt & pepper – use to taste.

    Meal Prep Egg White Frittata

    Using eggs instead of egg whites from the carton

    A 500mL carton of egg whites is usually equivalent to 15-16 freshly-cracked egg whites. If you'd prefer to use eggs instead of the carton, you can separate the egg whites from the yolks then continue to follow the instructions on the recipe card. You may also use whole eggs, if preferred. This will require about 6-7 eggs, including the yolk. Both options work great!

    Meal Prep Egg White Frittata

    Storing and reheating

    To store, cook your frittata then allow it to cool completely. Once cooled, place it into an airtight container or wrap it up in  plastic wrap and store it in the fridge. This can be kept for up to 3-4 days. You can store this in four or five separate portions or can keep it as one whole frittata. When ready to be eaten, you can enjoy this cold or warmed up. To reheat, place it in the microwave for 1-2 minutes or until hot. This can be served with fresh cheese on top, a preferred sauce, on a bagel or however you'd like!

    Freezing this frittata 

    To freeze, allow your cooked frittata to cool completely. Once cooled, place it into an airtight, freezer-safe container and store it in the freezer. This can be kept for up to 2-3 months, if remained sealed. When ready to be eaten, thaw it overnight in the refrigerator. To reheat, microwave it for 1-2 minutes or until hot. This can also be reheated in the oven at 300F for 15-20 minutes or until hot.

    Meal Prep Egg White Frittata

    More freezer-friendly breakfasts

    • Freezer-Friendly Turkey Sausage Breakfast Sandwich 
    • Freezer-Friendly Meal Prep Breakfast Taquitos 
    • Protein Banana Oatmeal Breakfast Cookies

    Meal prep tools

    • Grab some Glass meal prep bowls for your leftovers.
    • I use cake pans similar to these to cook my frittatas.
    Meal Prep Egg White Frittata

    5-Ingredient Meal Prep Egg White Frittata

    This 5-Ingredient Meal Prep Egg White Frittata is the perfect high protein meal prep breakfast, and it only has 181 calories per serving!
    4.77 from 56 votes
    Print Pin Rate
    Course: Breakfast
    Cuisine: American
    Prep Time: 5 minutes
    Cook Time: 30 minutes
    Total Time: 35 minutes
    Servings: 4 servings
    Calories: 181kcal
    Author: Taylor Stinson

    Ingredients

    • 2 tbsp olive oil
    • 1 500mL carton egg whites
    • 1 cup cherry tomatoes, sliced in half or 1 red pepper, diced
    • 1 cup baby spinach, chopped
    • 1/2 tsp each Salt & pepper

    Instructions

    • Preheat oven to 400 F. Grease a large shallow round baking dish/cake pan with olive oil, making sure to grease the sides well. Add remaining ingredients, stirring well and 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

    Nutrition

    Calories: 181kcal | Carbohydrates: 5g | Protein: 23g | Fat: 7g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 5g | Sodium: 365mg | Potassium: 466mg | Fiber: 1g | Sugar: 3g | Vitamin A: 1150IU | Vitamin C: 10.7mg | Calcium: 40mg | Iron: 0.5mg
    Tried this Recipe? Tag me Today!Mention @TheGirlonBloor or tag #thegirlonbloor!

    This 5-Ingredient Meal Prep Egg White Frittata is hands down the easiest way to get your work week breakfasts ready all at once - with minimal ingredients, prep time and clean-up, this will become your go-to meal prep each week! #eggwhite #frittata

    Previous article:
    « Butternut Squash Mac and Cheese
    Next article:
    21+ Healthy Make Ahead Freezer Meals for Busy Weeknights »

    About Taylor Stinson

    Hey there, my name's Taylor! I’m the founder of The Girl on Bloor, a food blog where I share healthy meal prep recipes for busy people. I'm a busy city girl living in downtown Toronto on (you guessed it!) Bloor Street. I've got 10 years experience meal prepping, along with a Master's degree in journalism, and you can find my work across the internet featured on publications such as Buzzfeed, HuffPost, Women's Health, Reader's Digest and more. I also run the awesome 5-Day Meal Prep Challenge, which is a free email course and Facebook group where I share my meal planning strategies and easy meal prep tips and recipes. Be sure to check out my free beginner’s guide to meal prep and follow me on Facebook, YouTube and Instagram to get my latest recipes and meal prep tips!

    Comments

    1. Allyson says

      July 22, 2019 at 08:55

      Do you eat the leftovers hot or cold?

      Reply
      • Taylor Stinson says

        July 22, 2019 at 09:20

        Hey Allyson! You can do either 🙂 I prefer to microwave for a couple of minutes but you can definitely eat cold

        Reply
    2. Chef Enjoy says

      March 11, 2019 at 12:52

      Tried this and loved it. Made a few tweaks, and have made at least a dozen of these!! A few notes and variations:
      – An option is to use 1/2 whole egg and egg white. (I used 4 or 5 each)
      – Use roasted vegetables (asparagus, tomatoes, zucchini, peppers, even sweet potatoes,)
      – Use some sautéed onion, garlic or shallots to add flavor
      – Use glass pie pan, lined with parchment for the easiest cleanup!
      – They do freeze well, but I agree the all white ones get a bit rubbery. (Not the case with the 1/2 whole and white)
      – Make one on Sunday, divide in five, refrigerate, and you have breakfast “to go” for the week.
      Enjoy, as is or with any of the variations!!

      Reply
    3. Maggie Unzueta says

      March 6, 2019 at 17:18

      It looks incredibly delicious. I wish this were in front of me.

      Reply
    4. Lindsay says

      March 5, 2019 at 17:51

      Could you do this in a cast iron skillet? Would you grease it at all?

      Reply
      • Taylor Stinson says

        March 6, 2019 at 11:49

        You could likely make it in a cast iron skillet – I would definitely grease very well first!

        Reply
    5. Megan says

      January 27, 2019 at 23:24

      Hi Taylor,
      Can you freeze this?
      Cheers,
      Megan

      Reply
      • Taylor Stinson says

        January 28, 2019 at 07:19

        You can definitely freeze it Megan! But I would recommend eating it fresh because I’ve heard cooked egg whites can get a bit more rubbery in the freezer. But if a slight compromise in texture is fine with you then you can go ahead and try storing it in the freezer!

        Reply
    6. Anthony says

      January 21, 2019 at 10:39

      Hi. I wanted to know what was a good size pan to use dimension wise.

      Reply
      • Taylor Stinson says

        January 21, 2019 at 11:16

        Hey Anthony! A 9 inch round pan will work 🙂

        Reply
    7. Kristen says

      October 6, 2018 at 08:25

      So Good! I added a little bit shredded cheese and goat cheese and it’s was so yummy!

      Reply
      • Taylor Stinson says

        October 9, 2018 at 14:12

        Ooooh great idea! Glad you liked it Kristen!

        Reply
    8. Amy says

      September 28, 2018 at 13:55

      I am wondering if i wanted to use whole eggs, do you know how many i would use?

      Reply
      • Taylor Stinson says

        September 28, 2018 at 21:47

        Hey Amy! A safe bet would be 8-10 eggs (no egg whites, just the eggs) Hope that helps 🙂

        Reply
    9. Colleen Volcjak says

      September 24, 2018 at 10:21

      I made this about 2 weeks ago and loved it. I actually sautéed some mushrooms and added it in. Delicious! I am making it again for this week and I am adding some crushed red pepper and a little cheese to the pot! What I did not notice is the recipe called for 1 cup of spinach where I added a whole bag of baby spinach! But hey, I love spinach anyways! Love your recipes!

      Reply
      • Taylor Stinson says

        September 24, 2018 at 10:30

        Aww thank you so much Colleen, that’s awesome to hear you’ve been able to customize this frittata with such great results!!! I am obsessed with mushrooms so I will have to try that too 🙂

        Reply
      • ShI says

        December 24, 2019 at 16:28

        Can I make this overnight

        Reply
    10. Monica Palacios says

      September 4, 2018 at 23:07

      Hello, regarding this recipe: “My Favourite Meal Prep Egg White Quiche”, it looks wonderful! I was wondering if I could do it in my INSTANT POT? If so, in which setting and for how many minutes? Thank you very much for your help!

      Reply
      • Taylor Stinson says

        September 6, 2018 at 09:21

        Hey Monica, unfortunately I haven’t tried it in the Instant Pot so I couldn’t tell you. Sorry about this – maybe I’ll make an Instant Pot version in the future!

        Reply
    Newer Comments »

    Leave a Reply Cancel reply

    Your email address will not be published. Required fields are marked *

    Recipe Rating




    Taylor Stinson

    Oh hey there, welcome!!

    I'm Taylor Stinson, a busy city girl living in downtown Toronto. Looking to switch up your weekly meal prep routine? I've got you covered with healthy recipes and meal planning resources. Join 1.5 million other monthly readers and dive in! MORE ABOUT ME..

    Most Popular

    Sheet pan dinners

    25 Sheet Pan Dinners {Busy Weeknight Meals}

    Leftover Turkey Recipes

    25 Leftover Turkey Recipes To Get Excited About!

    Korean Chicken Meal Prep Bowls

    Korean Inspired Chicken Meal Prep Bowls

    Baked Hasselback Greek Chicken

    52 Healthy, Quick & Easy Dinner Ideas for Busy Weeknights

    Starbucks Mango Dragonfruit Refresher

    Starbucks Mango Dragonfruit Refresher

    Crockpot Chicken Noodle Soup

    15+ Healthy Slow Cooker Recipes for Meal Prep

    Healthy Meal Plan Cover.

    Meal prep in just 1 hour with my free challenge!

    Take back your weekends and put dinner on the table in 20 minutes or less

      We respect your privacy. Unsubscribe at anytime.

      Amazing Summer Recipes

      Quinoa Salad 5 Ways

      5 Easy Quinoa Salad Recipes {+Meal Prep Tips}

      Creamy Avocado Smoothie

      The Creamiest Avocado Smoothie

      Sheet Pan Coconut Crusted Chicken

      Sheet Pan Crispy Coconut Chicken

      Bang Bang Shrimp Tacos

      Bang Bang Shrimp Tacos {Bonefish Grill Copycat}

      Thai Chicken Soba Noodle Salad Jars

      Thai Chicken Soba Noodle Salad Jars

      Easy Baked Falafel Buddha Bowls

      Easy Chicken Falafel Bowls {Perfect for Meal Prep!}

      Copyright ©2022, The Girl on Bloor. All Rights Reserved.
      Design by Pixel Me Designs

      We are a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for us to earn fees by linking to Amazon.com and affiliated sites
      Learn how to meal prep...the FAST way!
      Download my dinner prep cheatsheet so you can prep ingredients in 1 hour each week. That way, dinner comes together in just 15-20 minutes each night!
      YOUR NAME:
      YOUR EMAIL: