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Meal Prep Egg White Frittata
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4.77 from 56 votes

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!
Prep Time5 mins
Cook Time30 mins
Total Time35 mins
Course: Breakfast
Cuisine: American
Servings: 4 servings
Calories: 181kcal


  • 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


  • 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!



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