Get your morning started the right way with this tomato and spinach-filled Egg White Frittata.
As a big fan of eggs for breakfast, I’ve never met a quiche I didn’t immediately love. There are many ways to prepare eggs, and baking them is, in my opinion, one of the tastiest ways to do it. It’s also one of the easiest methods of cooking eggs because you don’t have to babysit a hot pan to make sure they don’t get overcooked.
I’ve been trying to boost my protein intake and cut down on flour lately, so I’ve been experimenting with using egg whites instead of the whole egg and making crustless quiches (essentially, a frittata) instead of the classic decadent brunch quiche. A lot of folks told me an egg white frittata would be really bland, but honestly, a little more seasoning and a few extra ingredients can make egg whites delicious! Plus, you can get a carton of plain egg whites at the store, rather than cracking and separating out the yolks yourself. Less work and less waste? I’m in.
This egg white frittata recipe is one of the best I’ve come across! It enlists the help of cottage cheese (blended smooth with an immersion blender) for a silky texture and adds lots of fresh spinach, red onion, and cherry tomatoes for flavor, texture, and nutrition. The Italian seasoning and garlic pay homage to the frittata’s Italian roots, and every slice is delicious—even without the crust!
Is This Egg White Frittata Healthy?
There’s a lot to like about this frittata, especially when it comes to nutrition. It contains healthy veggies like tomatoes, onions, and baby spinach. Tomatoes and onions contain lots of antioxidants, and baby spinach gives a dose of iron to the dish. Cottage cheese is an excellent vegetarian-friendly ingredient that adds even more protein in addition to the already-high protein content of the egg whites. By cutting out the egg yolks, you reduce the amount of fat, calories, and cholesterol that would otherwise be in a frittata. Overall, this recipe is vegetarian-friendly, gluten-free, and low in fat and calories, so it can be a healthy part of many different types of diets.
Is A Frittata More Like A Quiche Or An Omelet?
All three dishes are comparable in that they all contain eggs and usually have vegetables and some kind of cheese or dairy product. There are differences between them, however. Here’s a quick look at each one.
Quiche: Quiche is typically a savory egg custard baked in a pastry crust. A quiche has a custard-like consistency, thanks to its mix of dairy (milk or cream) and egg. Some quiches add extra egg yolks for an even richer texture. Quiches also usually contain some kind of cheese for extra flavor, along with vegetables and sometimes meat.
Omelet: Omelets are cooked in a frying pan, and they can be combinations of egg and dairy or just plain eggs. Many omelets are filled with vegetables, meats, and/or cheese, then folded over to sandwich the fillings before serving.
Frittata: From the outside, a frittata looks like a quiche without a crust. But the texture of a frittata is more like an omelet than a quiche, because it’s typically more eggy than custard-like. A frittata often (but not always) begins in a frying pan on the stove and is finished in the oven. They also usually have an assortment of vegetables throughout the egg mixture.
How Do I Store Leftovers?
Once you’ve let it cool completely, this frittata can be covered with foil or plastic wrap, then stored in the fridge for 3-4 days. You can also freeze the frittata in freezer-safe ziplock bags or containers for up to 3 months. If you freeze it, know that the eggs could change texture during the thawing process. Thaw it in the fridge overnight before reheating. To reheat it, bake uncovered at 350°F for 10-12 minutes, or until it’s heated through.
Serving Suggestions
If you are making this frittata for breakfast, there are so many dishes that pair well with it! Blueberry Oatmeal With Cheesecake Swirl is one of my favorite breakfast dishes and is a hearty option to pair with a light egg white frittata. These Delicious Cottage Cheese Pancakes also make a great complement to a frittata and will make use of any cottage cheese you have leftover from the frittata recipe. If you prefer waffles to pancakes, but still want protein, try these Protein Waffles.
If you end up with a bunch of extra egg yolks from your egg white frittata, I suggest using them up with this decadent, hollandaise-covered Eggs Benedict recipe for a weekend brunch!
Ingredients
- 2 tablespoons olive oil
- 16 ounces egg whites (16-ounce carton)
- 1 cup cherry tomatoes halved
- 1 red onion thinly sliced
- 1 cup baby spinach chopped
- ½ teaspoon salt
- ½ teaspoon black pepper
- ½ cup cottage cheese blended with an immersion blender until smooth
- 2 cloves garlic minced
- 1 teaspoon Italian seasoning
Instructions
- Preheat your oven to 400°F. Grease a 9×9-inch round baking dish or oven-safe pan with olive oil, ensuring the sides are well-coated to prevent sticking.
- In a large bowl, whisk together the egg whites, cherry tomatoes, red onion, baby spinach, salt, pepper, blended cottage cheese, minced garlic, and Italian seasoning until well combined.
- Pour the egg white mixture into the greased baking dish or pan. Place it on a baking sheet lined with parchment paper to catch any drips and make cleanup easier.
- Bake in the preheated oven for 30 minutes, or until the egg whites are set and the top is lightly golden. Let the frittata cool before slicing into portions.
Nutrition Info:
Nutrition information are estimates only and may vary based on the specific brands, ingredients, and portion sizes you use. This data is provided for informational purposes only.
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