Are you tired of the same old breakfast routine? Get ready to shake things up with our mouthwatering Egg White and Vegetable Frittata!
This low-calorie, high-protein breakfast is not only a feast for your taste buds but also a nutritional powerhouse that’ll keep you energized all morning long.
Perfect for meal prep, this frittata is about to become your new favorite breakfast go-to!
Ingredients and Substitutes
Here’s what you’ll need to whip up this delicious frittata:
- 1 cup liquid egg whites
- 1/2 cup spinach, chopped
- 1/4 cup bell peppers, diced
- 2 tbsp onions, diced
- 1/4 cup reduced-fat shredded cheese
- Salt and pepper to taste
- Cooking spray
Don’t have these exact ingredients? No worries! Here are some easy swaps:
- Swap liquid egg whites for whole eggs (use 4-5 large eggs)
- Replace spinach with kale or Swiss chard
- Use any color bell peppers you have on hand
- Swap onions for shallots or green onions
- Try different types of cheese like feta or goat cheese
How to Make Your Egg White and Vegetable Frittata
Step 1: Prep Your Ingredients
First things first, let’s get everything ready. Chop up your spinach into bite-sized pieces.
Next, dice those bell peppers and onions. Having everything prepped before you start cooking will make the process super smooth.
Step 2: Preheat and Prepare Your Pan
Turn on your oven and set it to 350°F (175°C). While it’s heating up, grab an oven-safe non-stick skillet.
If you’re not sure if your skillet is oven-safe, check the bottom for a symbol or label. Give your pan a light coating of cooking spray to prevent sticking.
Step 3: Sauté the Veggies
Place your skillet over medium heat. Once it’s hot, toss in those diced onions and bell peppers.
Let them sizzle for about 3-4 minutes, stirring occasionally. You want them to soften up and get a bit of color. This step is key for adding flavor to your frittata!
Step 4: Add the Spinach
Now it’s time for the spinach to join the party. Toss it into the pan with the other veggies. It might look like a lot at first, but don’t worry – it’ll wilt down quickly.
Stir everything together and cook for another 1-2 minutes until the spinach is nice and wilted.
Step 5: Pour in the Egg Whites
Here comes the star of the show – the egg whites! Pour them evenly over your sautéed veggies.
Use a spatula to gently spread the egg whites, making sure they cover all the veggies. Let this cook on the stovetop for about 3-4 minutes, or until the edges start to set.
Step 6: Add Cheese and Seasonings
Sprinkle your reduced-fat shredded cheese evenly over the top of the egg whites.
Now’s also the time to add a pinch of salt and a crack of fresh black pepper. Don’t go overboard with the salt – remember, cheese already has some saltiness to it.
Step 7: Finish in the Oven
Time for your frittata to get that perfect finish! Carefully transfer your skillet to the preheated oven. Let it bake for about 10-12 minutes.
You’ll know it’s done when the center is set and doesn’t jiggle when you gently shake the pan. The top should be lightly golden and slightly puffed up.
Step 8: Cool and Serve
Once your frittata is done, take it out of the oven using oven mitts – that handle will be hot! Let it cool in the pan for about 5 minutes.
This cooling time helps the frittata set up even more, making it easier to slice.
Step 9: Slice and Enjoy!
Use a spatula to loosen the edges of the frittata from the pan. Then, slice it into wedges – you should get about 4 servings from this recipe.
Serve it up hot, or let it cool completely if you’re meal prepping for the week ahead.
Nutrient Values
Here’s a breakdown of what you’re getting in each serving of this delicious frittata:
| Nutrient | Amount per Serving |
|---|---|
| Calories | 220 |
| Protein | 35g |
| Carbohydrates | 8g |
| Fat | 5g |
| Fiber | 2g |
How to Store and Freeze
Storing in the Refrigerator
If you’ve made extra or are meal prepping, your frittata will keep well in the fridge. Here’s how to do it right:
- Let the frittata cool completely to room temperature.
- Cut it into individual portions.
- Store each portion in an airtight container.
- Place in the refrigerator.
Your frittata will stay fresh for up to 3-4 days when stored this way. To reheat, just pop a slice in the microwave for about 30 seconds, or until warmed through.
Freezing for Later
Want to keep your frittata for even longer? Freezing is a great option! Follow these steps:
- Cool the frittata completely.
- Cut into individual portions.
- Wrap each portion tightly in plastic wrap, then in aluminum foil.
- Label with the date and pop in the freezer.
Frozen frittatas will keep for up to 2 months. When you’re ready to eat, thaw overnight in the fridge, then reheat in the microwave or oven until warmed through.
Benefits of Egg White and Vegetable Frittata
High-Protein Powerhouse
This frittata is a protein superstar, packing a whopping 35g per serving! Protein is crucial for building and repairing tissues, supporting muscle health, and keeping you feeling full and satisfied throughout the morning.
Low in Calories, High in Nutrients
At just 220 calories per serving, this frittata is a dieter’s dream. But don’t let the low calorie count fool you – it’s loaded with vitamins and minerals from the vegetables, making it a nutrient-dense meal.
Veggie-Packed Goodness
With spinach, bell peppers, and onions, you’re getting a hefty dose of vegetables first thing in the morning.
These veggies provide fiber, vitamins, and antioxidants that support overall health and well-being.
Heart-Healthy Choice
By using egg whites and reduced-fat cheese, this frittata is low in saturated fat, making it a heart-healthy option. The vegetables also contribute to heart health with their fiber and nutrient content.
Versatile and Customizable
One of the best things about this frittata is how easy it is to customize. You can switch up the veggies, try different cheeses, or add herbs to create new flavor combinations every time you make it.
Perfect for Meal Prep
In our busy lives, having a ready-to-go breakfast can be a game-changer. This frittata is perfect for meal prep – make it once and enjoy a nutritious breakfast all week long!
Supports Weight Management
The high protein content and low calorie count make this frittata an excellent choice for those watching their weight.
It’ll keep you feeling full and satisfied, helping to curb cravings and snacking throughout the day.
Quick and Easy
Last but not least, this frittata is super quick and easy to make. In less than 30 minutes, you can have a gourmet-style breakfast ready to go.
It’s proof that eating healthy doesn’t have to be complicated or time-consuming!
There you have it – a detailed guide to making, storing, and enjoying your Egg White and Vegetable Frittata.
Whether you’re looking to up your protein intake, meal prep for the week, or just enjoy a delicious and nutritious breakfast, this frittata has got you covered.
Give it a try and get ready to fall in love with breakfast all over again!
