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Egg White Frittata

5 from 57 votes
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This recipe may contain Amazon or other affiliate links. As an Amazon Associate I earn from qualifying purchases.

This Egg White Frittata is a high-protein, low-carb breakfast recipe packed with 16 grams of protein and only 4.4 grams of net carbs per serving.

It’s a delicious healthy breakfast packed with nutrients from spinach and red bell pepper and with the most amazing Italian herbs flavors.

Egg White Frittata

Everybody loves high-protein breakfasts because they are very fulfilling.

In fact, you won’t need to snack in the morning when your breakfast is packed with proteins, and it gives you a lot of energy.

So this vegetarian egg-white frittata is one of my new favorite ways to reach my morning protein goals and also meal prep a few days of healthy breakfast ahead.

You can also make egg white bites for an on-the-go option.

But today, let me share with you my egg white frittata recipe to share with your family.

What’s An Egg White Frittata?

An egg white frittata is like a frittata recipe but made with egg white only.

As a result, it contains less saturated fat than regular frittata because it doesn’t use egg yolks.

It’s also a high-protein breakfast as egg white is part of eggs that contains proteins.

Therefore, this egg white frittata is a healthy recipe for kids and adults looking for an easy breakfast.

This easy egg white frittata recipe is also a favorite breakfast for people following a low-fat, low-carb, or high-protein diet, as it ticks the three dietary requirements.

Egg White Frittata

How To Make Egg White Frittata

There are many ways you can make an egg white frittata, but my favorite ingredients are a combination of spinach, red bell pepper, and feta.


  • Egg White – You can use an egg white carton which is my recommendation, as it saves you the hassle of storing and using the egg yolks later in another recipe. Plus, you don’t have to crack eggs, so it’s very convenient.
  • Feta Cheese – Or cottage cheese. Both are low-carb cheese options.
  • Red Pepper – finely chopped.
  • Onion or shallots
  • Olive Oil – I recommend choosing locally-sourced extra-virgin olive oil.
  • Baby Spinach – You can also use regular fresh spinach and chop it into smaller pieces. Frozen spinach works as well, but it’s better if you thaw the spinach before adding it to the pan to remove its water.
  • Italian Seasoning

Choosing The Pan

There are two ways of making a frittata. You can use the following:

  • Oven-safe skillet or cast-iron skillet, then you can cook the veggies in it, pour the egg white on top, and pop the skillet in the oven.
  • Baking Dish – In this case, prewarm the dish in an oven preheated to 350°F (180°C). Cook the vegetable in a non-stick skillet, and then fill the warm baking dish with cooked vegetables and egg white.

I don’t have a 9-inch cast iron skillet, so for this recipe, I preheated the oven to 350°F (180°C). Place a 9-inch round pie plate on the center rack while cooking the frittata filling.

Then, remove the plate from the oven and use an oil spray to grease the pie plate surface before adding the cooked vegetables and egg whites.

Egg White Frittata

Cooking The Vegetables

First, in a non-stick skillet, warm some olive oil over medium-high heat.

Cook the onion until fragrant and golden. Then, stir in the diced red bell pepper and keep cooking for a few minutes until they soften.

Finally, stir in the baby spinach leaves and cook until the leaves have wilted.

Blending Egg White

You can make this recipe without a blender, but I found that blending egg white with salt, pepper, herbs, garlic powder, and feta makes the frittata fluffier.

If you don’t have a blender, you can whisk it with a hand whisk or an electric beater for 30 seconds.

Assembling The Frittata

Remove the preheated dish from the oven, lightly oil it, and evenly spread the cooked vegetables at the bottom.

Add the egg mixture on top of the vegetables and return the baking dish to the center rack of the oven for 30 to 40 minutes.

The frittata will puff up significantly in your oven, like an egg white souffle, and deflate when out of the oven.

Insert a toothpick in the center of the frittata to test. If the egg whites are cooked the pick comes out dry.

Optional Add-Ons

If you like cheesy breakfast and don’t mind a touch of extra saturated fat, add some of the suggested cheese below on top of the frittata before baking:

  • Cheddar Cheese
  • Parmesan Cheese
  • Emmental Cheese

Or add some cherry tomatoes and halved olives on the top to add a delicious salty flavor.

Egg White Frittata

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Serving Frittata

Let the frittata cool down in the pan for 5 to 10 minutes, then slice into four equal portions – a quarter of the pan size.

Serve the frittata for breakfast or brunch with some of the topping suggestions below:

  • Hot Sauce
  • Green Onions
  • Sour Cream or yogurt
  • Avocado
  • Basil

Storage Instructions

This egg white frittata stores very well in its skillet, covered with silicone wrap or plastic wrap. Pop the pan in the fridge and store for up to 3 days.

You can also freeze frittatas in airtight containers and thaw the egg white frittata in the fridge the day before.

Rewarm in the microwave or in a non-stick pan.

Egg White Frittata

Allergy Swaps

If you have some food allergies try the options below:

  • Onion – You can replace the onions with shallots or simply remove them for a low-fodmap option.
  • Garlic – Same as above, you can skip the garlic.
  • Red Bell Pepper – Swap for sliced button mushrooms or more spinach.
  • Dairy-Free – You can skip the cheese or replace the feta cheese with 1 or 2 tablespoons of nutritional yeast for a dairy-free cheesy flavor.

Frequently Asked Questions

I listed below some answers to the most common questions about this egg white frittata.

Can I Use Frozen Spinach?

Yes, you can use frozen spinach in this recipe.

If you cook the frozen spinach unthawed. It will release a lot of water, so make sure you use a slotted spoon to transfer the frittata filling from the pan to the baking dish.

Can I Add Mushrooms?

Yes, you can swap the red bell pepper for 2 to 3 sliced button mushrooms or add them along with the other ingredients as an add-on.

Have you tried this easy egg white breakfast? Share a comment or review below to tell me what you think of the recipe.

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Egg White Frittata

Egg White Frittata

4.4gNet Carbs
This Egg White Frittata is a high-protein breakfast recipe perfect for refueling after a morning workout or starting the day with a fulfilling, healthy breakfast. Plus, this frittata is also low-carb and low-fat, so everyone can enjoy a piece.
Prep: 15 minutes
Cook: 45 minutes
Total: 1 hour
Yield: 4 servings
Serving Size: 1 slice
5 from 57 votes


This recipe may contain Amazon or other affiliate links. As an Amazon Associate I earn from qualifying purchases.


  • Preheat the oven to 350°F (180°C). Place a 9-inch baking dish in the oven.
  • In a non-stick frying pan, warm olive oil, add onion and garlic, and cook until fragrant about 2 minutes.
  • Stir in diced red bell pepper and cook for 2-3 minutes, stirring often.
  • Stir in baby spinach and sauté the vegetables until spinach wilted. Lightly season with salt and pepper and keep cooking until the liquid from the vegetables evaporates.
  • Meanwhile, blend the egg whites, feta, garlic powder, and Italian seasoning for about 15 seconds. This makes the frittata fluffier, but if you don't have a blender you can simply whisk both ingredients together.
  • Remove the baking dish from the oven, and spray the pan with olive oil. Then, using a slotted spoon, transfer the cooked vegetables into the warm dish and spread them evenly at the bottom of the dish.
  • Pour the egg white mixture on top.
  • Bake until the center is cooked – about 35-45 minutes or until a pick inserted in the center of the egg-white frittata comes out clean.
  • Remove from oven and cool 15 minutes before slicing and serving.
  • Serve with fresh basil and hot sauce.


  • Store leftover in a sealed container in the fridge for up to 3 days or freeze and thaw in the fridge the day before serving.


Note 1: You can also use red onion or shallot.
Note 2: Equivalent to the whites of 16 large eggs.
Tried this recipe?Mention @sweetashoneyrecipes
Nutrition1 slice
Yield: 4 servings


Serving: 1 sliceCalories: 177.3 kcal (9%)Carbohydrates: 5.6 g (2%)Fiber: 1.2 g (5%)Net Carbs: 4.4 gProtein: 16 g (32%)Fat: 10 g (15%)Saturated Fat: 2.7 g (17%)Polyunsaturated Fat: 0.9 gMonounsaturated Fat: 5.7 gCholesterol: 11.1 mg (4%)Sodium: 503.4 mg (22%)Potassium: 367.5 mg (11%)Sugar: 2.5 g (3%)Vitamin A: 2047.9 IU (41%)Vitamin B12: 0.3 µg (5%)Vitamin C: 29.8 mg (36%)Vitamin D: 0.1 µg (1%)Calcium: 97.9 mg (10%)Iron: 0.9 mg (5%)Magnesium: 33 mg (8%)Zinc: 0.6 mg (4%)
Carine Claudepierre

About The Author

Carine Claudepierre

Hi, I'm Carine, the food blogger, author, recipe developer, published author of a cookbook and many ebooks, and founder of Sweet As Honey.

I have an Accredited Certificate in Nutrition and Wellness obtained in 2014 from Well College Global (formerly Cadence Health). I'm passionate about sharing all my easy and tasty recipes that are both delicious and healthy. My expertise in the field comes from my background in chemistry and years of following a keto low-carb diet. But I'm also well versed in vegetarian and vegan cooking since my husband is vegan.

I now eat a more balanced diet where I alternate between keto and a Mediterranean Diet

Cooking and Baking is my true passion. In fact, I only share a small portion of my recipes on Sweet As Honey. Most of them are eaten by my husband and my two kids before I have time to take any pictures!

All my recipes are at least triple tested to make sure they work and I take pride in keeping them as accurate as possible.

Browse all my recipes with my Recipe Index.

I hope that you too find the recipes you love on Sweet As Honey!

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The recipes, instructions, and articles on this website should not be taken or used as medical advice. You must consult with your doctor before starting on a keto or low-carb diet. The nutritional data provided on Sweetashoney is to be used as indicative only.

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