Egg white frittata is a light, savory breakfast made with egg whites, vegetables, and feta for an easy meal that feels fresh and simple. It has a soft texture, plenty of flavor from the vegetables and cheese, and works well for breakfast, brunch, or prepping ahead for the week.
A Quick Look at the Recipe
✅ Recipe Name: Egg White Frittata
🕒 Ready In: ~35 minutes
👪 Serves: 8 servings
🍽 Calories: ~120 per serving (estimated)
🥣 Main Ingredients: Egg whites, milk, spinach, red bell pepper, red onion, feta cheese
📖 Dietary Info: Gluten-free, high-protein; dairy-free option
👌 Difficulty: Easy - sauté, whisk, bake, slice
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This recipe is great when you want something savory that can be sliced and reheated throughout the week. The spinach, red bell pepper, and red onion add color and flavor, while the feta gives the frittata a salty, creamy finish.
If you want more easy breakfast recipes, try our Gluten-Free Coffee Cake, Protein Chia Pudding, or Chocolate Oatmeal.
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Why You'll Love Egg White Frittata:
High in protein: The egg whites make this frittata light but still filling, which makes it a great breakfast or meal prep option.
Great for make-ahead meals: You can bake it once and reheat slices throughout the week for easy breakfasts or lunches.
Full of flavor: The spinach, red bell pepper, red onion, and feta keep it from feeling plain.
Easy to slice and serve: This is a simple recipe to portion out, whether you are serving it fresh or storing it for later.
Light but satisfying: It feels fresh and lighter than some breakfast bakes, but it still holds up as a real meal.
Key Ingredients:
- egg whites. These are the base of the frittata and keep it light while still adding plenty of protein.
- milk. Helps make the egg whites a little softer and gives the frittata a better texture.
- spinach. Adds color and freshness and cooks down easily into the egg mixture.
- red bell pepper and red onion. These add flavor, texture, and a little natural sweetness.
- feta cheese. Gives the frittata a salty, creamy finish and adds more flavor without needing many extra ingredients.
Scroll to the recipe card at the bottom of this page for exact quantities.
Easy Substitutions & Variations:
- Use different vegetables: Mushrooms, zucchini, broccoli, or cherry tomatoes all work well in place of the spinach, bell pepper, or onion.
- Swap the cheese: Goat cheese, shredded mozzarella, or cheddar can be used instead of feta.
- Make it dairy-free: Use a dairy-free milk and leave out the cheese or use a dairy-free cheese alternative.
- Add more seasoning: A pinch of oregano, Italian seasoning, or red pepper flakes can add even more flavor.
- Turn it into muffins: Pour the mixture into a greased muffin pan instead of a baking dish for individual egg bites.
How to Make Egg White Frittata:
- Step 1: Preheat the oven to 375°F. Heat the olive oil in an oven-safe skillet over medium heat. Add the spinach, red bell pepper, and red onion and cook until the vegetables soften.
- Step 2: In a large bowl, whisk together the egg whites, milk, salt, pepper, and garlic powder.
- Step 3: Pour the egg white mixture directly into the skillet with the sautéed vegetables and stir gently to spread everything out evenly.
- Step 4: Sprinkle the feta cheese over the top. Transfer the skillet to the oven and bake for 20 to 25 minutes, or until the frittata is set in the center.
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Recipe Notes & Tips:
- Cook the vegetables first: Sautéing the spinach, bell pepper, and onion before baking helps remove extra moisture and gives the frittata better flavor.
- Whisk the egg whites well: Mixing them thoroughly with the milk and seasonings helps the frittata bake up more evenly.
- Do not over bake: Bake just until the center is set so the frittata stays tender and does not turn rubbery.
- Let it cool slightly before slicing: This helps it hold together better and makes it easier to cut clean slices.
- Great for meal prep: Slice it into portions once it cools so you can easily reheat servings throughout the week.
How to Store:
Refrigerator: Store leftover egg white frittata in an airtight container in the refrigerator for up to 4 days.
Reheating: Warm individual slices in the microwave or in a 300°F oven until heated through.
Freezer: Wrap slices tightly or store them in a freezer-safe container for up to 2 months. Thaw in the refrigerator before reheating.
Egg White Frittata FAQs:
An egg white frittata is made with only egg whites instead of whole eggs, which gives it a lighter texture and keeps it lower in fat while still being high in protein. A regular frittata usually has a richer texture because it includes the yolks.
To keep an egg white frittata from getting watery, cook the vegetables first so they release some of their moisture before the egg mixture is added. It also helps not to overdo the milk and to bake the frittata just until the center is set.
Yes, egg white frittata is a great make-ahead breakfast. You can bake it in advance, slice it into portions, and store it in the refrigerator for easy breakfasts or lunches during the week.
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Egg White Frittata
Ingredients
- 12 egg whites
- 1 cup milk
- 1 tablespoon olive oil
- 1 cup spinach, chopped
- 1 cup red bell pepper, diced
- 1 cup red onion, diced
- ½ cup feta cheese crumbles
- ½ teaspoon salt
- ½ teaspoon pepper
- ½ teaspoon garlic powder
Instructions
- Preheat the oven to 375°F.
- Heat the olive oil in an oven-safe skillet over medium heat. Add the spinach, red bell pepper, and red onion and cook until the vegetables soften.
- In a large bowl, whisk together the egg whites, milk, salt, pepper, and garlic powder.
- Pour the egg white mixture directly into the skillet with the sautéed vegetables and stir gently to spread everything out evenly.
- Sprinkle the feta cheese over the top.
- Transfer the skillet to the oven and bake for 20 to 25 minutes, or until the frittata is set in the center.
- Let it cool slightly before slicing and serving.
Nutrition
Notes
- Cook the vegetables first: Sautéing the spinach, bell pepper, and onion before baking helps remove extra moisture and gives the frittata better flavor.
- Whisk the egg whites well: Mixing them thoroughly with the milk and seasonings helps the frittata bake up more evenly.
- Do not over bake: Bake just until the center is set so the frittata stays tender and does not turn rubbery.
- Let it cool slightly before slicing: This helps it hold together better and makes it easier to cut clean slices.
- Great for meal prep: Slice it into portions once it cools so you can easily reheat servings throughout the week.
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