This healthy egg white frittata is the perfect dish to fuel your day. It’s packed with protein and any vegetables you have on hand. Plus, all you need is 6 ingredients and one pan.
Disclosure: This post has been sponsored by Bob Evans Farms®. All opinions are my own; I never feature a brand that I don’t love!
Are egg whites healthy?
Egg whites are very healthy for us. They are filled with high-quality protein as well as potassium and important B vitamins. For this recipe, I’m using Bob Evans® Egg Whites. I love how these cartons have just one ingredient—100% liquid egg whites—with no fillers or added sodium! I picked this product up at my local Walmart next to the fresh eggs section.
Egg whites are a convenient way to get protein in your day. Protein is important to keep our muscles strong and it helps keep us fuller longer. Just one serving of Bob Evans Egg Whites packs an impressive 5 grams of protein. As a bonus, since egg whites contain no cholesterol or saturated fat, it’s considered a heart-healthy food.
How do I use egg whites?
Egg whites are very versatile. Try adding them to oatmeal, burritos, baked goods, smoothies, toast, or this egg white frittata. Don’t have egg whites? Try this other vegetable frittata recipe using regular eggs.
What is a frittata and how do I make it?
A frittata is essentially a crustless quiche with little to no cream added. This egg white version is so easy to make.
First, sauté your vegetables. This recipe calls for 3 cups of vegetables of your choice. This means you can customize it to fit what you like or already have on hand. That wrinkly pepper, misshapen squash, end of an onion, and tiny broccoli bits are all welcome in this recipe. Plus, using up ingredients already found in your kitchen helps to decrease both food waste and grocery store trips.
Next, add egg whites and cheese. By using Bob Evans Egg Whites, you can skip the extra dishes and mess of cracking eggs. If you want to make the recipe dairy-free, you can omit the cheese or use a dairy-free alternative.
Finally, bake it and garnish with herbs. Bake the frittata for 25 to 30 minutes at 350ºF. It’s fully cooked when the center is no longer jiggly and the edges are golden brown. After baking, I love to sprinkle on green onions or any fresh herbs to make the flavor pop. You can also season with more salt and pepper to taste.
Busy schedule? Easy oven recipes to the rescue
When it comes to busy schedules, it can be hard to find time to cook up a healthy meal. Luckily this egg white frittata is so easy to make and leaves you with just one pan to wash. If you are low on time or want to skip a trip to the store, try online grocery delivery services.
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What should I serve with frittata?
Serve a frittata slice with a simple side salad or crusty whole grain bread for a balanced meal. You can also turn this dish into breakfast tacos by adding egg frittata slices onto tortillas, and top with black beans, salsa, and avocado.
How do I store any leftovers?
This recipe yields about 8 slices. If you have leftovers, this frittata is the perfect option for meal prep. It’s convenient and protein-packed to provide energy for the day. You can store it in the fridge for up to 5 days and simply reheat in the microwave.
Egg White Frittata
Ingredients
- 1 tablespoon olive oil
- 3 heaping cups vegetables of your choice diced into 1/4″ pieces (zucchini, yellow squash, peppers, broccoli, corn, tomatoes, spinach, mushrooms, onions, asparagus, etc)
- ½ teaspoon salt
- 1 – 32 ounce Bob Evans® Egg Whites Carton
- 1/2 cup cheddar cheese or any cheese of your choice, for topping
- 1/4 cup fresh herbs of your choice for topping (green onions, chives basil, thyme, cilantro, parsley)
Instructions
- Preheat oven to 350ºF.
- Heat oil in a large, 9-inch cast iron or oven-safe sauté pan over medium heat. Add vegetables of your choice and salt. Sauté until vegetables are slightly softened and most of the moisture is evaporated, about 3 minutes. Remove pan from heat.
- Pour egg whites over the vegetables and ensure vegetables are evenly distributed throughout. Sprinkle cheese over top.
- Transfer pan to oven and bake for 30-35 minutes, or until eggs are set and top is slightly browned.
- Remove from oven and let cool 5 minutes. Garnish with fresh herbs, slice into 8 pieces, and serve warm. Store any leftovers in the fridge for up to 5 days.
Video
Notes
Nutrition
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I wonder how many egg whites that would consist of if I did not use the egg whites in a carton?
Hi there! Great question! One egg white is typically around 1 ounce. So to match the 32 ounces in the egg white carton– I would use the whites of about 32 eggs.
You could also measure out the egg whites until you reach ~4 cups (32 ounces). Hope that is helpful!
-Mackenzie
Can this be frozen?
Hi there! I have not tried freezing this frittata but you certainly could. Just keep in mind when you reheat it, the texture may slightly change.
Is thus a diabetic-friendly recipe?
Hi Laura!
This recipe is definitely a diabetes-friendly option. As a registered dietitian, I always recommend meals balanced in fiber-rich veggies, healthy fats, and protein… this recipe checks off all the boxes! You could even add over some avocado for extra healthy fats or serve with a some extra carbs like roasted potatoes since this recipe is very low in carbohydrates (~5 grams per serving).
Let me know if you have more questions!
~Mackenzie
Thank you so much for this awesome healthy recipe! In your video, when you sprinkle in the cheddar cheese, I see you’re sprinkling in something else with it – is that nutritional yeast, or cotija cheese, or… ?
Hi Jill! Thanks so much for your kind comment. Oh yes – with the cheddar cheese I also added in a little bit of parmesan cheese. Feel free to mix and match the 1/2 cup of cheese with any cheese(s) that you like best! Hope you can try it out. Enjoy! 🙂
~Mackenzie