by 
| nutritional information (per serving) | |
|---|---|
| 173 | calories |
| 8g | Fat |
| 8g | carbohydrates |
| 18g | protein |
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| nutritional information | |
|---|---|
| Servings: 4 | |
| amount per serving | |
| calories | 173 |
| % Daily Value* | |
| 8g | 11% |
| Saturated Fat 5g | 23% |
| 22 mg | 7% |
| 852 mg | 37% |
| 8g | 3% |
| dietary fiber 3g | 10% |
| total sugar 2g | |
| 18g | |
| Vitamin C 41 mg | 206% |
| Calcium 249 mg | 19% |
| iron 4 mg | 20% |
| Potassium 689 mg | 15% |
| *The % Daily Value (DV) indicates how much a nutrient in a food serving contributes to a daily diet. 2,000 calories per day is used for general nutritional advice. | |
(Nutritional information is calculated using an ingredients database and should be considered an estimate.)
Loads of veggies, parmesan cheese, and spices make this light and easy protein frittata filling and delicious. You might think that it would be boring with just the egg white, but the frittata is fluffy and aromatic even without the yolk. Plus, it's easy to combine with your favorite veggies and spices.
In terms of ingredients, a frittata is similar to an omelette, but there are a few differences. Suitable for sharing, the frittata is partially stovetop cooked and finished in the oven. An omelet, which is usually meant for one or two people, is only made on the stovetop.
You can make our delicious egg white frittata with fresh or store-bought liquid egg whites. The egg mix is made with Parmesan cheese, spring onions, diced peppers, spinach, and sliced grape tomatoes, plus some Italian seasoning. You can substitute some yellow cheddar for the parmesan for extra color, or use Gruyere, Swiss cheese, or another type of cheese.
This protein frittata goes great with marinara sauce or prepared pizza sauce, or spice it up with a garnish of tomato salsa, sour cream, or sliced avocados. A protein frittata is great for breakfast, brunch, or lunch any day of the week.
“This egg white frittata is quick and easy and just as filling as one made with whole eggs. Use cardboard egg whites to make this dish extra quick. Spinach, peppers, tomato and cheese make for a flavorful recipe that's easy to adapt to suit your tastes. —Laurel Randolph
1 1/2 cups Protein, store-bought liquid egg whites or from about 12 large eggs
1/2 Cup grated parmesan cheesedivided
3/4 teaspoon Italian spice
3/4 teaspoon Salt
Fresh ground black peppertaste good
1 1/2 tablespoon unsalted butter
2 Middle green onionssliced, white and light green separated from dark green
1/2 Cup rolled Red pepper
2 cups Packed coarsely chopped spinach leaves
4 to 6 Cocktail Tomatoesthinly sliced
Marinara saucePizza sauce or salsa for optional serving
Gather the ingredients. Preheat the oven to 375 F.
The spruce eats / Diana Rattray
In a medium bowl, combine the egg whites with half the Parmesan cheese and the Italian seasonings, salt and pepper. Stir until well combined, but do not beat too vigorously. Put aside.
The spruce eats / Diana Rattray
Melt the butter in a 10-inch non-stick ovenproof skillet over medium-high heat. Add the sliced white and light green spring onions and bell peppers and sauté until tender, 2 to 3 minutes.
The spruce eats / Diana Rattray
Add the spinach and cook until wilted, 1 to 2 minutes.
The spruce eats / Diana Rattray
Pour the egg mixture into the pan and cook until the egg whites look set around the edges, 1 to 2 minutes.
The spruce eats / Diana Rattray
Spread the sliced grape tomatoes on top and sprinkle with the dark green spring onion slices and the remaining Parmesan cheese.
The spruce eats / Diana Rattray
Transfer the frittata to the oven and cook for about 10 to 12 minutes or until set. To brown the top more, turn the grill to high and cook for about 1 minute longer.
The spruce eats / Diana Rattray
Serve the protein frittata with marinara sauce, pizza sauce, or salsa as a side, or decorate as desired.
The spruce eats / Diana Rattray
tips
- An ovenproof non-stick pan is essential for a frittata. If you use cast iron, make sure it's well seasoned. Eggs are likely to stick to plain stainless steel unless you add an extra tablespoon or two of butter or oil. Make sure the oil is hot when you add the eggs.
- Don't skimp when it comes to cheese. The cheese adds protein and flavor and aids in browning.
- Toppings and sides give a protein frittata the necessary pizzazz! Serve your frittata with a few options like marinara sauce, guacamole, sliced avocado, chopped green onions, tomato salsa, salsa verde, sour cream, chives, or freshly chopped parsley or cilantro.
recipe variations
- Tex-Mex Protein Frittata: Instead of the Italian seasonings, add 3/4 teaspoon chili powder and 1/4 teaspoon garlic powder to the eggs along with salt and pepper. Replace the parmesan with about 1 cup grated cheese, such as B. a Mexican blend, Monterey Jack cheese or Pepper Jack cheese. Garnish with salsa verde, avocado, sour cream, chopped cilantro, or tomato salsa.
- Cheddar Ham Protein Frittata: Omit the grape tomatoes and substitute hot or mild shredded cheddar cheese for the parmesan. Sauté about 1/2 cup of diced ham, green onions and red peppers. Add the spinach to the pan or leave it out. Garnish with sour cream or ketchup, if you like.
- Egg White Frittata with Mushrooms and Spinach: Omit grape tomatoes and red peppers. Replace the parmesan with about 1 cup grated mozzarella or fontina cheese. Fry 1 cup sliced mushrooms with the spring onions until they release their liquid. Add the spinach to the pan and cook until the spinach wilts. Continue cooking as directed. Finally, top with the sliced dark green onion rings and the remaining half of the cheese and bake as directed.
- Broccoli Cheddar Protein Frittata: Omit the spring onions and spinach. Replace the parmesan with 3/4 to 1 cup shredded cheddar cheese and sauté about 1/2 to 3/4 cup chopped broccoli with the red bell pepper until tender. Continue cooking as directed and finish with the sliced grape tomatoes and remaining grated cheese.
How to store and freeze it
- This frittata can be refrigerated for up to 4 days, making it a perfect weeknight grab-and-go breakfast.
- You can also freeze frittatas. Cut the cooled frittata into individual slices and place on a baking sheet in the freezer. Once the slices are frozen, place them in an airtight container or ziplock bag for up to 3 months.
What can I do with a carton of egg whites?
You can make egg white omelettes or scrambled eggs, or lighten your omelette or scrambled eggs with 1 whole egg and about 1/4 cup liquid egg white. Swedish Sugared Nuts are a tasty snack that you can make with protein. Mini Meatloaf Muffins are made with egg whites, as is this spectacular Norwegian Bundt Cake.
Why did my frittata rise?
Over-beating the eggs can cause the frittata to expand and rise, giving it a spongy texture. Lightly beat the eggs for the best consistency.
