5-Ingredient Egg White Frittata {Meal Prep}
This 5-Ingredient Egg White Frittata is the perfect high protein meal prep breakfast you can make ahead, with just 181 calories per serving!
Servings: 4 servings
Calories: 181kcal
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 9x9 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
Notes
Nutritional info is for 1/4 of the recipe and does not include optional add-ins.
Swap out the egg whites for 6-7 whole eggs with the yolks.
Mix and match with different ingredients like roasted red pepper, cheese and bacon.
Store the leftovers in the fridge for 3-4 days. Reheat in the microwave for 1-2 minutes.
Freeze this frittata for 2-3 months. Defrost in the fridge then reheat as normal or reheat in the oven for 15-20 minutes at 300°F.
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