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.
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How to make egg white frittata
- Grease the dish.
- Pour everything in.
- Stir with a fork.
- Bake until the egg whites are set.
- Serve and enjoy!
Using whole eggs
A 500mL carton of egg whites is usually equivalent to 15 to 16 freshly-cracked egg whites. If you'd prefer to use fresh egg whites instead of a carton of egg whites, 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. If you’re using whole eggs, you’ll need about 6 to 7 eggs, including the yolk. Both options work great!
Frequently Asked Questions
A frittata is a baked egg dish that’s similar to an omelette or a crustless quiche. It’s typically made either with whole eggs or egg whites and your choice of veggies, protein and/or cheese.
I love making my egg white frittata with cherry tomatoes and baby spinach, but you can use whatever toppings you have on hand. Roasted red peppers, kale, Swiss chard, Swiss, cut-up ham and bacon would all be delicious.
This recipe has just 181 calories per serving, so it’s a great low-calorie yet high-protein breakfast option.
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.
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More egg-based breakfast ideas
Meal prep tools for this recipe
- Grab some glass meal prep bowls for your leftovers.
- I use cake pans similar to these to cook my frittatas.
5-Ingredient Egg White Frittata {Meal Prep}
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
Notes
Nutrition
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Comments & Reviews
Desiree says
Made for the first time. Very good. Added chopped mushrooms to the recipe with tomatoe slices on top with some shredded Gruyère cheese. No salt, but did use garlic powder and pepper. It was very good. It’s a keeper.
Taylor Stinson says
I’m so happy you enjoyed!
Dan says
You said something about dinner leftovers for lunch? What are those? I usually eat my dinner and my wife’s. Thanks for recipe ideas. Sounds delicious
Taylor Stinson says
Hey Dan – you just make dinner (any recipe) and then enjoy the leftovers for lunch. But you gotta stop eating your wife’s dinner too LOL! Here’s a selection of some of my fave recipes for that purpose in case you’re interested: https://thegirlonbloor.com/52-healthy-quick-easy-dinner-ideas-for-busy-weeknights/
Kathryn Adams says
How big is the round pan/baking dish that is needed. Is it 10”, 12”, etc? I want to make this for company but want it to turn out perfect. Could you tell me the width you use? Thanks
Kathy
Taylor Stinson says
Hi Kathryn! It’s a 9 inch pan 🙂
Judy says
Can I make this frittata in a cast iron pan and how many inches across would suit the recipe? Thanks. Judy @Bloor and Manning
Taylor Stinson says
Hi Judy – I have never tried this with a cast iron skillet and I’m not sure how well it would work because you’d have to grease it very well, I imagine the egg would really stick to it. Wish I could advise better!
Kara says
I make a mini version in my 5 in cast iron pan using 3 whole eggs all the time and I’ve never had an issue with it sticking. I’ve also done it in my 16 in cast iron using a dozen eggs. My pans are well seasoned and I just coat the whole inside of the skillet with olive oil before adding the eggs, then veggies. I cook it on medium on the stove top for a few minutes to let the bottom set some then stick it in my preheated oven at 350. If it’s the small skillet it only needs 15 min. 25 to 30 for larger. Only time I had an issue with it sticking was when I got distracted and left it in too long.
Helen says
Hello,
I’m baking this now, but when I put all the ingredients in myfitnesspal, my nutritional value is less than yours for 4 servings. I get 130 calories, 1.9g carbs, 6.9g fat and 12.9g protein. Are your measurements through myfitnesspal? Thanks.
Taylor Stinson says
Hi Helen – I don’t use myfitnesspal, I use a built in plugin that allows me to calculate approximate values. That said, anytime you calculate nutritional info it is a best estimate. Different programs will give different values for different ingredients. What you calculated is only 50 calories off so you can assume it’s around 130-180 calories per serving.
Jackie Brown says
I prefer whites from whole eggs. How many do I need for the recipe?
Taylor Stinson says
Hi Jackie – I unfortunately have not made it using whites from the eggs. You may need to still use the measuring cup and just keep adding the whites once separated from the yolks until you reach 500mL, or 2 cups. From a quick Google search I’m seeing you would need 16 eggs but I can’t verify how accurate that info is. Hope that helps!
Bob says
I made this one today. I topped this with 60 g of herb and garlic cheese after it was cooked and put it under the broiler for 30 seconds or so. It is really delicious.