Egg White Frittata with Spinach, Tomatoes, and Feta
This veggie-filled egg white frittata recipe is packed with protein but doesn’t compromise on flavor. Baked in the oven, this frittata is easy to prepare and makes a delicious healthy breakfast or brunch dish. This will be your new favorite way to eat egg whites!
While I usually prepare a frittata with whole eggs, I wanted to mix it up and share an egg white frittata recipe!
As a Registered Dietitian, I understand and appreciate that people have different dietary needs and preferences, so I like to offer a range of different recipes on my blog.
This recipe is packed with protein – there are 4 grams of protein in one egg white!
This spinach egg white frittata with tomatoes and feta cheese is such a delicious way to enjoy egg whites.
Made with carton egg whites, this recipe takes just 10 minutes to prepare before you pop it in the oven to bake. This frittata is high in protein (thanks to egg whites and nutritious Greek yogurt), vegetarian, and gluten free.
What is a frittata?
A frittata is an Italian egg dish similar to an omelet or crustless quiche.
Typically made with whole eggs, frittatas have additional ingredients such as vegetables, meats, cheese, and fresh herbs. Frittata is cooked on the stovetop or baked in the oven. They are perfect for breakfast or brunch!
Looking for a frittata recipe with whole eggs? Try my smoked salmon frittata or asparagus and leek frittata!
Ingredients egg white frittata
Here is everything you need to make this frittata recipe:
- Carton of egg whites
- Full fat or 2% plain Greek yogurt
- Feta cheese
- Baby spinach
- Cherry tomatoes
- Green onion
- Olive oil
- Salt
- Pepper
Kitchen tools needed
To make this recipe, you need a 10.5″ x 7.5″ ceramic or glass baking dish to cook the frittata and a saute pan or frying pan to cook up the veggies. You’ll also need a medium-large mixing bowl and a whisk.
How to make egg white frittata
- Preheat the oven to 350 degrees F. Grease a ceramic baking dish with spray oil and set aside.
- Heat olive oil in a saute pan and cook the green onion, cherry tomatoes, and spinach on the stovetop.
- Add egg whites to a mixing bowl and whisk in the Greek yogurt.
- Stir the cooked veggies and feta cheese into the egg whites.
- Pour the egg white mixture into the prepared baking dish and bake in the oven.
- Frittata will be done when the egg whites are just set and the center is just a tiny bit jiggly.
Recipe tip: Full fat Greek yogurt and flavorful feta cheese add a little fat to this recipe. Egg whites on their own without the addition of fat will taste bland and unsatisfying. The addition of Greek yogurt boosts the protein in this recipe, too!
Can I make this frittata with whole eggs?
Yes, if you prefer, you can make this recipe as a whole egg frittata. This recipe calls for one and a half cups of egg whites, which equates to about 8 large whole eggs. Just replace the egg whites with 8 eggs and follow the recipe as written otherwise.
Egg white frittata variations
Frittatas are a great vehicle for all sorts of flavors and add ins. Try these other vegetable and cheese combinations. Aim for about 2 cups of cooked veggies and half a cup of cheese when subbing ingredients.
- Asparagus, leeks, and goat cheese
- Bell peppers, onions, and broccoli, and cheddar cheese
- Mushrooms with rosemary, thyme, and parmesan cheese
- Cherry tomatoes, basil, and mozzarella cheese
- Kale, zucchini, and goat cheese
What to serve with frittata
Frittatas are a perfect main dish to serve for breakfast or brunch. They also make great leftovers to eat for lunch or dinner. Here are some sides that would pair well with egg white frittata:
- Oven roasted red mini potatoes
- Crispy air fryer fingerling potatoes
- Asian pear arugula salad
- Blueberry basil salad
- Roasted beets and parsnips
- Raw shredded Brussels sprouts salad
Can I prepare egg white frittata in advance?
You can prep this frittata the night before, stored covered in the fridge. Then, give it a little stir before baking the next morning.
Fridge: Store leftover frittata in an airtight container in the fridge for 3-5 days.
Reheat: You can reheat this frittata whole in the oven, set to 300 degrees F for 10-15 minutes, or until warmed through. You can also reheat individual pieces in the microwave.
Egg whites vs. whole eggs nutrition
Egg whites are the clear liquid part of a whole egg. They consist of mostly water and protein. Since all of the fat from an egg is in the yolk, egg whites are fat free and lower in calories than whole eggs. This also means that egg whites have no cholesterol.
See the comparison between egg white nutrition and whole egg nutrition in the table below.
| One Egg White | One Whole Large Egg | |
| Calories | 18 | 70 |
| Fat | 0 grams | 5 grams |
| Protein | 4 grams | 6 grams |
| Cholesterol | 0 mg | 186 mg |
Besides fat and cholesterol, the egg yolk also contains several beneficial micronutrients like choline, Vitamin A, B Vitamins, Vitamin D, and selenium. Removing the yolk will of course remove these nutrients from your recipe.
Do eggs cause high cholesterol?
This topic has been hotly debated in the nutrition science space for years! Since eggs are high in cholesterol, it was assumed that eggs raise cholesterol levels in our bodies. We now know that saturated fat in the diet, rather than cholesterol, has the largest impact on raising cholesterol levels.
For most people, eating 1-2 eggs per day will not cause a significant change in cholesterol levels, especially in the context of a varied, well balanced diet. However, those with a history of heart disease, high total or LDL cholesterol, or other metabolic disorders may benefit from limiting whole egg intake and opting for recipes with egg whites.
Let me know if you love this recipe by leaving a comment or star rating below, and check out Instagram and Pinterest for more healthy lifestyle inspiration. Thanks for stopping by!
Print
Egg White Frittata with Spinach, Tomatoes, and Feta
- Prep Time: 10 minutes
- Cook Time: 35 minutes
- Total Time: 45 minutes
- Yield: serves 6
- Category: Breakfast
- Method: Oven
- Diet: Vegetarian
Description
This veggie-filled egg white frittata recipe is packed with protein but doesn’t compromise on flavor. Baked in the oven, this frittata is easy to prepare and makes a delicious healthy breakfast or brunch dish. This will be your new favorite way to eat egg whites!
Ingredients
- 1 tbsp olive oil
- 2 green onions, white and light green parts sliced
- 1 cup cherry tomatoes, halved
- 5 cups baby spinach
- Kosher salt
- Pepper
- 1 1/2 cup liquid egg whites from a carton
- 1/2 cup full fat or 2% plain Greek yogurt
- 1/2 cup feta cheese, crumbled
Instructions
- Preheat oven to 350 degrees F. Spray a 10.5″ x 7.5″ ceramic baking dish with oil and set aside.
- Heat olive oil in a saute pan or frying pan over medium heat. Add green onions and tomatoes. Cook for 3-5 minutes until tomatoes are softened and release most of their liquid, stirring occasionally.
- Add baby spinach and a generous shake of kosher salt and pepper. Continue to cook, stirring, until spinach is wilted. Remove from heat.
- Whisk together egg whites with the Greek yogurt until well combined, with no lumps of yogurt remaining.
- Add the cooked veggies and feta cheese to the egg white mixture. Stir it together gently and add a pinch of salt and pepper.
- Pour the egg white mixture into the prepared baking dish.
- Bake in the oven for 33-37 minutes. Frittata is done when edges begin to peel away from the sides of the dish, egg whites are no longer translucent, and the center is just a little bit jiggly.
- Let cool for a minute, then slice into a 6 squares.
Notes
Can I prepare egg white frittata in advance?
You can prep this frittata the night before, stored covered in the fridge. Then, give it a little stir before baking the next morning.
Fridge: Store leftover frittata in an airtight container in the fridge for 3-5 days.
Reheat: You can reheat this frittata whole in the oven, set to 300 degrees F for 10-15 minutes, or until warmed through. You can also reheat individual pieces in the microwave.
Egg white frittata variations
Frittatas are a great vehicle for all sorts of flavors and add ins. Try these other vegetable and cheese combinations. Aim for about 2 cups of cooked veggies and half a cup of cheese when subbing ingredients.
- Asparagus, leeks, and goat cheese
- Bell peppers, onions, and broccoli, and cheddar cheese
- Mushrooms with rosemary, thyme, and parmesan cheese
- Cherry tomatoes, basil, and mozzarella cheese
- Kale, zucchini, and goat cheese
Keywords: egg white frittata recipe, egg white frittata, spinach egg white frittata, do eggs cause high cholesterol
Nutritional information?
Thanks
Hi Linda, I don’t provide exact nutrition information for my recipes, but this one is a high protein recipe with some good fiber from the veggies. If you’d like to get the exact macronutrient breakdown, I recommend using Verywell Fit’s Recipe Nutrition Calculator – it’s quick and accurate! Thanks!