Egg white frittata
Kick off your morning with a fluffy, airy egg white frittata. Filled with sautéed spinach, tenderstem broccoli, mushrooms, and red peppers, it is baked until perfectly golden and fluffy. Enjoy it straight from the oven, or slice it up and pack it for lunch.
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Ingredients
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5 g
Butter
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100 g
Spinach
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100 g
Tenderstem broccoli
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100 g
Mushrooms, quartered
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200 g
Red peppers, cut into strips
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1 tsp
Coarse salt
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Freshly ground black pepper
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10
Egg whites (350 g)
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Instructions
Recipe tips
It’s often the small details that make the biggest impact in the kitchen, so we’re sharing the tips we rely on when cooking and creating recipes
Whisk the egg whites briefly before pouring them into the pan to incorporate a bit of air. This helps the frittata bake up lighter rather than dense. You only need a short whisk, just until the egg whites turn slightly foamy.
This frittata starts on the hob and finishes in the oven, so use a pan that can handle both. Cast iron works particularly well, but stainless steel and carbon steel pans also do the job. Make sure both the pan and the handle are ovenproof. Metal handles are fine, while plastic or silicone ones can get damaged in the heat.
The egg white frittata can also be cooked entirely on the hob. Once the egg whites start to set, lower the heat, cover the pan with a lid, and let it cook gently. The low heat prevents burning and gives the frittata time to cook through, which usually takes around 35 minutes.
FAQ: Questions about egg white frittata
Egg white frittatas are straightforward to make, but a few questions often come up along the way. But there is no need to worry! We have answered the most common ones below to help everything run smoothly.
How do I know when the egg white frittata is fully cooked?
To check if your egg white frittata is fully cooked, give the pan a gentle shake. The centre should stay still rather than wobble. You can also slide a knife into the middle and pull it out again; it should come out clean when the frittata is done. If you see any liquid egg, let it cook for a little longer.
Can I use frozen vegetables for my egg white frittata?
Yes, you can use frozen vegetables for an egg white frittata. Thaw them first for the best result, then squeeze out any excess liquid before cooking. If you add them straight from frozen, cook the vegetables thoroughly in the pan and let the moisture evaporate before pouring in the egg whites.
Can I use an air fryer for the egg white frittata?
Of course! You can easily use an air fryer for the egg white frittata, and it works very well with a little planning. Smaller pans are best, as most air fryers have limited space. A shallow ovenproof pan or baking tin that sits comfortably in the basket gives the hot air room to circulate. Cook at 170 °C for 15-20 minutes, checking after 15 minutes. If your air fryer does not fit a pan, simply sauté the vegetables first, place them in a silicone air fryer liner in the basket, pour over the egg whites, and cook them in the same way.
How do I store and reheat egg white frittata?
Let the egg white frittata cool fully, then store it in an airtight container in the fridge for up to 3 days. To reheat, warm it slowly in the oven at 160 °C, covering it loosely with foil to stop it from drying out. You can also reheat it in a covered pan over low heat. If you use the microwave, cover the frittata with a microwave-safe lid and heat it in short bursts so it warms through without overcooking.
Nutritional values per serving
Energy:
61 Kcal
| Energy distribution % | Nutritional values per serving | |
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| Fibre | - | 1.6 g |
| Protein | 61.6 % | 9.2 g |
| Fat | 19 % | 1.3 g |
| Carbohydrates | 19.4 % | 2.9 g |
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Fluffy and airy egg white frittata
Could there be a more inviting way to wake up than to the sight of a perfectly puffed-up and fluffy egg white frittata? We certainly do not think so! The secret lies in the egg whites, which rise slowly in the oven and create a light, airy texture. As they set, they encase the sautéed vegetable mixture. Unlike a traditional whole-egg frittata, this version stays remarkably delicate, offering a soft and light start to your day.
For more inspiration, do not miss our egg white omelette. It is another go-to breakfast of ours that offers that same airy texture.
Baked with sautéed spinach, tenderstem broccoli, red peppers, and mushrooms
No frittata is truly complete without vegetables! We start with spinach, which wilts down quickly and blends easily into the airy egg base. As the frittata bakes, the tenderstem broccoli and mushrooms become incredibly tender, while the red peppers soften and bring out more of their natural sweetness. This combination makes sure that every forkful is packed with earthy umami and a mild sweetness.
Great for breakfast, lunch, or as an easy dinner
Many of us think of frittatas as a breakfast staple, but this egg white frittata also works well later in the day. The mix of vegetables makes it filling enough for lunch or a light dinner, whether on its own or with a simple side.
And because the preparation is so easy, it is an excellent option for those weeknights when you want a warm meal without spending too much time in the kitchen. Once you have slid the pan into the oven, there is little left to do, leaving you time to set the table and get ready to eat.
You will also find plenty of other recipes that work well throughout the day. Our grain bowl with colourful vegetables, salmon, and a smooth pea cream is an excellent option. And if you have more time on your hands, homemade high-protein bagels are a great choice, and you can enjoy them with your favourite fillings.
Explore different vegetables, seasonings, and other add-ins
Because this egg white frittata recipe is so simple, it leaves plenty of room to experiment. Add more vegetables, such as asparagus or thinly sliced courgette. Take the time to sauté them first, especially courgettes, as cooking off their moisture helps the frittata set properly.
Do not be afraid to play with your spice cabinet, either. A pinch of onion or garlic powder introduces a concentrated, savoury flavour with a mild sweetness, while chilli flakes turn up the heat, and dried oregano offers an earthy undertone.
Stir in some grated mozzarella or cheddar into the mixture. As the cheese melts, it settles into the frittata and creates a warm, gooey finish. Finally, a scattering of fresh basil or chives on top adds a fresh, herbal note.
For more ideas you can build on, take a look at our guides to high-protein vegetables and types of proteins in food, which offer plenty of inspiration for mixing and matching ingredients. You can also browse high-protein vegetarian meals or high-protein breakfast ideas for more ways to keep meals filling and flexible throughout the day.
