High-Volume Veggie Egg White (Print Version)

A light, protein-rich egg white dish loaded with colorful veggies for a filling low-calorie meal.

# Ingredient List:

→ Vegetables

01 - 1 cup baby spinach, chopped
02 - 1 cup broccoli florets, finely chopped
03 - 1 cup red bell pepper, diced
04 - 1 cup zucchini, diced
05 - 1 small red onion, finely diced
06 - 1/2 cup cherry tomatoes, halved

→ Dairy & Protein

07 - 2 cups liquid egg whites
08 - 1/4 cup low-fat feta cheese, crumbled (optional)

→ Herbs & Seasonings

09 - 2 tablespoons fresh parsley, chopped
10 - 1 teaspoon dried oregano
11 - 1/2 teaspoon garlic powder
12 - 1/2 teaspoon black pepper
13 - 1/2 teaspoon salt
14 - Nonstick cooking spray or 1 teaspoon olive oil

# How-To Steps:

01 - Preheat your oven to 375°F.
02 - Lightly coat a 9-inch oven-safe skillet or baking dish with nonstick spray or olive oil.
03 - Heat the skillet over medium heat and add onions, bell pepper, and broccoli. Sauté for 3 to 4 minutes until slightly softened.
04 - Add zucchini and spinach, cooking for 2 to 3 minutes until the spinach wilts. Remove from heat.
05 - In a large bowl, whisk together egg whites, garlic powder, oregano, black pepper, salt, and parsley.
06 - Stir the sautéed vegetables into the egg white mixture.
07 - Pour the mixture evenly into the prepared skillet or baking dish.
08 - Scatter cherry tomatoes and feta cheese over the top if using.
09 - Bake for 20 to 25 minutes, or until the center is set and the top is lightly golden.
10 - Let cool for 5 minutes before slicing. Serve warm.

# Helpful Tips:

01 -
  • It's genuinely filling despite being low-calorie, which means you won't feel deprived an hour later.
  • The veggie-to-egg ratio is so generous that you're basically eating a garden that happens to be held together with protein.
  • One pan, minimal cleanup, and it scales beautifully if you're feeding a crowd or meal-prepping for the week.
02 -
  • Don't skip preheating the oven; a cold oven means the bottom won't cook evenly and you'll end up with a custard-like mess in the center.
  • The frittata will continue cooking slightly after you pull it out, so pull it when the very center is just barely set rather than waiting until it's completely firm—it'll carry over to perfection.
  • If your vegetables release a lot of liquid during cooking, drain the pan before adding the egg whites, or your frittata will be watery and won't set properly.
03 -
  • Use an oven-safe skillet with a metal handle rather than a glass baking dish if you can; the metal conducts heat more evenly and gives you a nicely browned bottom.
  • If your oven runs hot, start checking at 18 minutes rather than waiting the full 25—it's much easier to bake something a few more minutes than to fix an overcooked frittata.
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