5-Ingredient Egg White Frittata Recipe

Introduction

This 5-Ingredient Egg White Frittata is a light and flavorful breakfast option that’s perfect for meal prep. Packed with fresh vegetables and protein-rich egg whites, it’s easy to make and satisfying to eat throughout the week.

Ingredients

• 2 tbsp olive oil or butter
• 1 500mL carton egg whites
• 1 cup cherry tomatoes, sliced in half (or 1 red pepper, chopped)
• 1 red onion, thinly sliced
• 1 cup baby spinach, chopped
• 1/2 tsp salt
• 1/2 tsp pepper
• 1/2 cup cottage cheese, blended with an immersion blender
• 2 cloves garlic, minced
• 1 tsp Italian seasoning

Instructions

1. Step 1: Preheat your oven to 400°F. Grease a 9×9 round baking dish or cake pan with olive oil or butter, making sure to coat the sides well.
2. Step 2: In the greased dish, combine the egg whites, cherry tomatoes (or red pepper), sliced red onion, chopped spinach, salt, pepper, minced garlic, Italian seasoning, and blended cottage cheese. Stir gently with a fork to mix everything evenly.
3. Step 3: Place the baking dish on top of a baking sheet lined with parchment paper to catch any oil that might bubble over during baking. This step is optional but helps keep your oven clean.
4. Step 4: Bake for 30 to 35 minutes, or until the egg whites are completely set and firm to the touch.
5. Step 5: Remove from the oven and allow the frittata to cool slightly before slicing into 4 to 5 pieces. Enjoy or store for breakfasts throughout the week.

Tips & Variations

• Use cottage cheese for a creamy texture, but ricotta or feta can be substituted for a different flavor profile.
• Add fresh herbs like basil or parsley for extra brightness.
• Swap vegetables based on what’s in season or on hand—zucchini, mushrooms, or bell peppers work well.
• For a dairy-free version, omit the cottage cheese and increase vegetable quantity slightly.

Storage

Store the cooled frittata pieces in an airtight container in the refrigerator for up to 4 days. Reheat gently in the microwave or in a skillet over low heat until warmed through. This makes for a convenient, grab-and-go breakfast or snack.

How to Serve

Serve this delicious recipe with your favorite sides.

FAQs

Can I use whole eggs instead of egg whites?

Yes, you can substitute whole eggs if you prefer a richer texture and flavor. Keep in mind the cooking time may vary slightly.

Is this recipe freezer-friendly?

Absolutely. Allow the frittata to cool completely, then wrap portions tightly and freeze for up to 2 months. Thaw overnight in the fridge before reheating.

5-Ingredient Egg White Frittata Recipe

Print Recipe

★★★★★

4.9 from 59 reviews

This 5-Ingredient Egg White Frittata is a healthy, protein-packed breakfast option that’s simple to prepare and perfect for meal prepping. Made with egg whites, fresh vegetables, cottage cheese, and a blend of seasonings, it’s baked to fluffy perfection and offers a light, flavorful start to your day.

• Author: Rico
• Prep Time: 10 minutes
• Cook Time: 30-35 minutes
• Total Time: 40-45 minutes
• Yield: 4–5 servings 1x
• Category: Breakfast
• Method: Baking
• Cuisine: American
• Diet: Low Fat

Ingredients

Scale 1x2x3x

Main Ingredients

• 2 tbsp olive oil or butter
• 1 500mL carton egg whites
• 1 cup cherry tomatoes, sliced in half (or 1 red pepper, chopped)
• 1 red onion, thinly sliced
• 1 cup baby spinach, chopped
• 1/2 tsp salt
• 1/2 tsp pepper
• 1/2 cup cottage cheese (blended with an immersion blender)
• 2 cloves garlic, minced
• 1 tsp Italian seasoning

Instructions

1. Preheat Oven and Prepare Dish: Preheat your oven to 400°F (200°C). Grease a 9×9 inch round baking dish or cake pan thoroughly with olive oil or butter, ensuring the sides are well coated to prevent sticking.
2. Mix Ingredients: In the greased baking dish, combine the egg whites, sliced cherry tomatoes (or chopped red pepper), thinly sliced red onion, chopped baby spinach, salt, pepper, minced garlic, Italian seasoning, and blended cottage cheese. Stir gently with a fork to evenly distribute all ingredients.
3. Prepare for Baking: Place the baking dish on top of a baking sheet lined with parchment paper. This step helps catch any oil that might rise during baking, preventing drips in your oven.
4. Bake the Frittata: Bake the mixture in the preheated oven for 30-35 minutes, or until the egg whites are firmly set and the top is slightly golden.
5. Cool and Serve: Once baked, remove the frittata from the oven and allow it to cool slightly. Slice into 4-5 pieces. This frittata can be served immediately or stored for convenient breakfasts throughout the week.

Notes

• You can substitute cherry tomatoes with chopped red pepper for a different flavor profile.
• Using blended cottage cheese adds creaminess and protein while keeping the dish light.
• Ensure the baking dish is well greased to prevent sticking.
• Placing the baking dish on a parchment-lined baking sheet avoids potential oven messes from dripping oil.
• This frittata keeps well in the refrigerator for up to 4 days and can be reheated quickly.

Keywords: egg white frittata, healthy breakfast, low fat breakfast, cottage cheese recipe, easy frittata, bake egg whites