Tomato and Spinach Egg White Frittata
This healthy egg white frittata is made of sautéed tomatoes, garlic, and spinach folded into fluffy, whisked egg whites and baked to puffy protein-goodness.
Servings : 4 servings
Ingredients
- 2 tablespoons olive oil
- 1 ½ cups cherry tomatoes, halved
- 1 teaspoon sea salt, divided
- 3 cloves garlic, minced
- 2 cups fresh baby spinach
- 16 egg whites
- ¼ teaspoon freshly ground black pepper
Instructions
- Preheat the oven to 400˚F, heavily grease a 9-inch baking dish with butter, or line it with parchment paper. Set aside.
- Heat the olive oil in a sauté pan set over medium-high heat. Add the tomatoes, season with 1/2-teaspoon salt, and sauté until blistered. Add the garlic and sauté for 20 seconds. Finally, add the spinach and sauté for 1 to 2 minutes or until wilted.
- Pour the veggies into the prepared baking dish and spread evenly along the bottom.
- In a medium-sized mixing bowl, whisk together the egg whites, remaining salt, and ground black pepper until slightly lightened in color.
- Pour the egg whites over the veggies. Tilt the pan to distribute the eggs evenly throughout the pan. Bake uncovered for 30 minutes.
- Remove from the oven and let rest for several minutes.
- Slice the frittata into 4 equal pieces and serve.
Notes
- When sautéing veggies, drain any released moisture; excess moisture can result in a watery frittata.
- Avoid wasting yolks by using bottled egg whites. Check the bottle for the equivalent amount needed (usually indicated for 16 egg whites).
- Beat egg whites just before cooking to prevent watery eggs.
- For added flavor and creaminess, sprinkle some crumbled feta, grated Parmesan, or shredded cheddar cheese over the frittata.
- Fresh herbs like basil, parsley, or dill can elevate the taste profile of your frittata. Chop them finely and mix them into the egg whites before cooking.
- Ensure your oven is fully preheated for a beautifully puffed frittata.
- Refrigerate Leftovers: Once cooled, store leftover frittata in an airtight container in the fridge for up to 3 days. Reheat in the oven at 350°F for 10 mins or microwave in 30-second intervals until heated through.
- To freeze, cool completely, and store in an airtight container in the freezer for up to 3 months. Thaw in the fridge, then follow reheating instructions.
Nutrition
Serving: 1 slice | Calories: 141 kcal | Carbohydrates: 4 g | Protein: 14 g | Fat: 7 g | Saturated Fat: 1 g | Polyunsaturated Fat: 1 g | Monounsaturated Fat: 5 g | Sodium: 799 mg | Potassium: 412 mg | Fiber: 1 g | Sugar: 2 g | Vitamin A: 1681 IU | Vitamin C: 18 mg | Calcium: 34 mg | Iron: 1 mg | Net Carbs: 3 g
Nutritional info is an estimate and provided as courtesy. Values may vary according to the ingredients and tools used. Please use your preferred nutritional calculator for more detailed info.