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!

Baked veggie egg white frittata in a white ceramic dish on a grey backdrop with a linen dish cloth and some veggie ingredients surrounding the dish

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.

Ingredients for egg white frittata measured out on a wooden cutting board

How to make egg white frittata

  1. Preheat the oven to 350 degrees F. Grease a ceramic baking dish with spray oil and set aside.
  2. Heat olive oil in a saute pan and cook the green onion, cherry tomatoes, and spinach on the stovetop.
  3. Add egg whites to a mixing bowl and whisk in the Greek yogurt.
  4. Stir the cooked veggies and feta cheese into the egg whites.
  5. Pour the egg white mixture into the prepared baking dish and bake in the oven.
  6. 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!

Hand whisking up egg whites in a white mixing bowl

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
Hand cutting veggie egg white frittata into squares in a white ceramic baking dish on a grey backdrop

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:

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.

Slice of veggie egg white frittata on a small plate with a gold fork, surrounded by a mug of coffee and the entire frittata in a white baking dish off to the side

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 WhiteOne Whole Large Egg
Calories1870
Fat0 grams5 grams
Protein4 grams6 grams
Cholesterol0 mg186 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!

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Hand cutting veggie egg white frittata into squares in a white ceramic baking dish on a grey backdrop

Egg White Frittata with Spinach, Tomatoes, and Feta

  • Author: Alex Aldeborgh
  • 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

Scale
  • 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

  1. Preheat oven to 350 degrees F. Spray a 10.5″ x 7.5″ ceramic baking dish with oil and set aside.
  2. 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.
  3. Add baby spinach and a generous shake of kosher salt and pepper. Continue to cook, stirring, until spinach is wilted. Remove from heat.
  4. Whisk together egg whites with the Greek yogurt until well combined, with no lumps of yogurt remaining.
  5. Add the cooked veggies and feta cheese to the egg white mixture. Stir it together gently and add a pinch of salt and pepper.
  6. Pour the egg white mixture into the prepared baking dish.
  7. 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.
  8. 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

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