This 5-Ingredient Meal Prep Egg White Frittata is the perfect high protein meal prep breakfast, and it only has 181 calories per serving!
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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.
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!
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.
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.
5-Ingredient Meal Prep Egg White Frittata
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
Allyson says
Do you eat the leftovers hot or cold?
Taylor Stinson says
Hey Allyson! You can do either 🙂 I prefer to microwave for a couple of minutes but you can definitely eat cold
Chef Enjoy says
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!!
Maggie Unzueta says
It looks incredibly delicious. I wish this were in front of me.
Lindsay says
Could you do this in a cast iron skillet? Would you grease it at all?
Taylor Stinson says
You could likely make it in a cast iron skillet – I would definitely grease very well first!
Megan says
Hi Taylor,
Can you freeze this?
Cheers,
Megan
Taylor Stinson says
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!
Anthony says
Hi. I wanted to know what was a good size pan to use dimension wise.
Taylor Stinson says
Hey Anthony! A 9 inch round pan will work 🙂
Kristen says
So Good! I added a little bit shredded cheese and goat cheese and it’s was so yummy!
Taylor Stinson says
Ooooh great idea! Glad you liked it Kristen!
Amy says
I am wondering if i wanted to use whole eggs, do you know how many i would use?
Taylor Stinson says
Hey Amy! A safe bet would be 8-10 eggs (no egg whites, just the eggs) Hope that helps 🙂
Colleen Volcjak says
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!
Taylor Stinson says
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 🙂
ShI says
Can I make this overnight
Monica Palacios says
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!
Taylor Stinson says
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!