Save Start your morning with a light, protein-rich meal that supports your weight loss goals without compromising on volume. This High-Volume Veggie-Packed Egg White Frittata is loaded with colorful vegetables, offering a filling and nutritious choice for a healthy brunch that contains 17g of protein and only 105 calories per serving.
Save This frittata isn't just a healthy powerhouse; it's also a vibrant addition to your breakfast table. The combination of savory sautéed vegetables and fluffy egg whites creates a satisfying texture that pairs perfectly with the optional tang of feta cheese and fresh herbs.
Ingredients
- Vegetables: 1 cup baby spinach (chopped), 1 cup broccoli florets (finely chopped), 1 cup red bell pepper (diced), 1 cup zucchini (diced), 1 small red onion (finely diced), 1/2 cup cherry tomatoes (halved)
- Dairy & Protein: 2 cups liquid egg whites (about 12 large egg whites), 1/4 cup low-fat feta cheese (crumbled, optional)
- Herbs & Seasonings: 2 tablespoons fresh parsley (chopped), 1 teaspoon dried oregano, 1/2 teaspoon garlic powder, 1/2 teaspoon black pepper, 1/2 teaspoon salt, Nonstick cooking spray or 1 teaspoon olive oil
Instructions
- Step 1
- Preheat your oven to 375°F (190°C) and lightly coat a 9-inch oven-safe skillet or baking dish with nonstick spray or olive oil.
- Step 2
- Heat the skillet over medium heat and add onions, bell pepper, and broccoli. Sauté for 3–4 minutes until slightly softened.
- Step 3
- Add zucchini and spinach, cooking for 2–3 minutes until the spinach wilts. Remove from heat.
- Step 4
- In a large bowl, whisk together egg whites, garlic powder, oregano, black pepper, salt, and parsley. Stir the sautéed vegetables into the egg white mixture.
- Step 5
- Pour the mixture evenly into the prepared skillet or baking dish. Scatter cherry tomatoes and feta cheese (if using) over the top.
- Step 6
- Bake for 20–25 minutes, or until the center is set and the top is lightly golden. Let cool for 5 minutes before slicing. Serve warm.
Zusatztipps für die Zubereitung
To ensure the best results, make sure your broccoli is finely chopped so it softens at the same rate as the other vegetables during the quick sauté. Using a well-seasoned 9-inch skillet will help the frittata cook evenly and release easily when slicing.
Varianten und Anpassungen
Feel free to customize this dish by swapping in other favorite vegetables like mushrooms, asparagus, or kale. For extra depth of flavor, add a pinch of smoked paprika or chili flakes to the egg mixture. To make this recipe completely dairy-free, simply omit the feta cheese.
Serviervorschläge
This frittata is wonderful on its own, but you can serve it with a fresh side salad or a piece of toasted whole grain bread for a more substantial meal. It also pairs beautifully with a dollop of fresh salsa or a few slices of avocado.
Save Enjoy this nutritious and delicious frittata as part of your healthy lifestyle. It's an easy way to pack several servings of vegetables into your morning while keeping your energy levels high throughout the day.
Recipe FAQ Section
- → Can I use whole eggs instead of egg whites?
Using whole eggs will increase richness and fat content. You can substitute some or all egg whites with whole eggs for a creamier texture.
- → Which vegetables work best in this dish?
Spinach, broccoli, bell peppers, zucchini, red onions, and cherry tomatoes provide flavor and texture, but mushrooms or kale also work well.
- → How do I prevent the frittata from sticking to the pan?
Lightly oil or spray your oven-safe skillet before cooking to ensure easy release once baked.
- → Can I make this ahead of time?
Yes, prepare and bake the frittata, then refrigerate. Reheat gently in the oven or microwave before serving.
- → Is feta cheese necessary for flavor?
Feta adds a subtle tang and creaminess, but you can omit it or replace with other soft cheeses if preferred or to keep dairy-free.