High-Volume Veggie Egg White Frittata (Printable)

A protein-rich dish loaded with vibrant vegetables for a nutritious, satisfying brunch option.

# Components:

→ Vegetables

01 - 1 cup baby spinach, chopped
02 - 1 cup broccoli florets, finely chopped
03 - 1 cup red bell pepper, diced
04 - 1 cup zucchini, diced
05 - 1 small red onion, finely diced
06 - 1/2 cup cherry tomatoes, halved

→ Dairy & Protein

07 - 2 cups liquid egg whites
08 - 1/4 cup low-fat feta cheese, crumbled (optional)

→ Herbs & Seasonings

09 - 2 tablespoons fresh parsley, chopped
10 - 1 teaspoon dried oregano
11 - 1/2 teaspoon garlic powder
12 - 1/2 teaspoon black pepper
13 - 1/2 teaspoon salt
14 - Nonstick cooking spray or 1 teaspoon olive oil

# Method:

01 - Preheat oven to 375°F.
02 - Lightly coat a 9-inch oven-safe skillet with nonstick spray or olive oil.
03 - Heat skillet over medium heat. Add onions, bell pepper, and broccoli. Sauté for 3-4 minutes until slightly softened.
04 - Add zucchini and spinach, cooking for 2-3 minutes until spinach wilts. Remove from heat.
05 - In a large bowl, whisk together egg whites, garlic powder, oregano, black pepper, salt, and parsley.
06 - Stir sautéed vegetables into the egg white mixture until evenly distributed.
07 - Pour mixture evenly into the prepared skillet.
08 - Scatter cherry tomatoes and feta cheese (if using) over the top.
09 - Bake for 20-25 minutes until center is set and top is lightly golden.
10 - Let cool for 5 minutes before slicing. Serve warm.

# Expert Advice:

01 -
  • It fills you up completely without that heavy, sluggish feeling you get from butter-loaded omelets.
  • Everything cooks in one pan, meaning you're not juggling a sink full of dishes on a morning you'd rather relax.
  • You can customize it with whatever vegetables are lurking in your fridge, so it's never boring and rarely wasteful.
02 -
  • If your frittata looks jigglier than you'd like at the 20-minute mark, give it another few minutes—it'll continue cooking from residual heat even after you pull it out.
  • Chopping your vegetables uniformly matters more than you'd think because uneven pieces cook at different rates and some end up mushy while others stay tough.
03 -
  • Room temperature egg whites mix more easily and create a fluffier, more even texture than cold ones straight from the carton.
  • If you're worried about it sticking, let it cool for a full 5 minutes before running a spatula around the edges—patience here prevents the whole thing from tearing.
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