Introduction
This egg white frittata is your secret weapon for a high-protein, light, and satisfying meal any time of day. By focusing on the whites, you get a wonderfully fluffy texture that perfectly carries the flavors of sweet bell pepper, savory shallot, and melty cheddar. It’s incredibly quick to assemble, making it ideal for a healthy breakfast or a simple dinner.
Prep & Cook Time
Prep Time: 10 minutes
Cook Time: 25 minutes
Total Time: 35 minutes
Servings: 4
Ingredients
- 1 tablespoon butter ((or olive oil))
- 1 red bell pepper ((diced))
- 1 shallot ((diced))
- salt
- pepper
- 1 cup baby spinach
- 8 egg whites
- 2 tablespoons heavy whipping cream
- 1/2 cup cheddar cheese ((shredded))
- 1/2 cup cherry tomatoes ((cut in half))
- parsley ((optional garnish))
Instructions
- Preheat your oven to 375°F (190°C).
- In a 10-inch oven-safe skillet (like cast iron), heat the butter (or olive oil) over medium heat. Add the diced red bell pepper and shallot, seasoning with a pinch of salt and pepper. Sauté until softened, about 5-7 minutes.
- Add the baby spinach to the skillet and cook, stirring, until just wilted, about 1 minute. Spread the vegetable mixture evenly across the bottom of the skillet.
- In a medium bowl, whisk together the egg whites and heavy whipping cream until slightly frothy. Season with a pinch of salt and pepper.
- Scatter the cherry tomato halves and shredded cheddar cheese evenly over the top of the egg whites.
- Transfer the skillet to the preheated oven and bake for 15-18 minutes, or until the center is completely set and the edges are lightly golden.
- Remove from the oven and let cool for 5 minutes. Garnish with chopped parsley if desired, then slice and serve directly from the skillet.
Variations
- Herb Swap: Instead of parsley, finish the frittata with fresh chives, basil, or dill for a different aromatic profile.
- Cheese Change: Use the same quantity of a different hard cheese like Gruyère, Monterey Jack, or even crumbled feta for a tangier flavor.
- Open-Faced Sandwich: Let the frittata cool completely, then cut a slice and serve it on toasted whole-grain bread for a hearty, portable meal.
- Muffin Tin Bites: Divide the vegetable mixture and egg whites among a greased muffin tin, top with tomatoes and cheese, and bake at 375°F for 12-15 minutes for perfect individual portions.
Tips for Success
- Pre-dice your vegetables and shred your cheese the night before to make morning prep a breeze.
- For the fluffiest texture, ensure your egg whites are at room temperature before whisking with the cream.
- Avoid over-whisking the egg white mixture; a few gentle turns with a whisk are enough to combine.
- Let the frittata rest for 5 minutes after baking. This allows it to set fully, making it easier to slice cleanly.
Storage & Reheating
Store any leftover frittata in an airtight container in the refrigerator for up to 3 days. To reheat, place a slice on a baking sheet in a 350°F oven for about 10 minutes, or microwave on medium power for 45-60 seconds until warmed through.
FAQ
Can I use whole eggs instead of just egg whites?
Yes, you can substitute 4 whole eggs for the 8 egg whites. The texture will be richer and slightly denser.
Can I skip the heavy whipping cream?
You can, but the cream adds a touch of richness and helps create a tender texture. A splash of water or non-dairy milk can be used in its place.
How do I know when the frittata is fully cooked?
The frittata is done when the edges have pulled slightly away from the skillet and the center is completely set (no jiggling). A knife inserted into the center should come out clean.
Can I make this frittata ahead of time?
Absolutely. You can fully cook it, let it cool, and refrigerate it. Reheat slices as needed. For best texture, prepare the vegetable mixture and whisk the egg whites the night before, then combine and bake in the morning.
Is this frittata freezer-friendly?
Yes, though the texture of the egg whites may become slightly rubbery upon thawing. Cool completely, wrap slices tightly, and freeze for up to 2 months. Thaw in the refrigerator overnight before reheating.
What if I don’t have an oven-safe skillet?
Sauté the vegetables in a regular skillet, then transfer them to a greased pie dish or 8×8 baking dish. Pour the egg mixture over top, add tomatoes and cheese, and bake as directed.
