5-Ingredient Egg White Frittata {Meal Prep}

Why You’ll Love This Recipe

I love this recipe because it’s versatile and customizable. The egg whites make it low in fat but high in protein, and the veggies add freshness and color. I can keep it simple with just five ingredients or boost the flavor with optional add-ins like cottage cheese, garlic, or Italian seasoning. It’s easy to prep ahead and portion for the week, which saves me time in the mornings.

Ingredients

(Note: All ingredient amounts are listed in the recipe card below.)

2 tbsp olive oil or butter
1 500mL carton egg whites
1 cup cherry tomatoes, sliced in half or 1 red pepper, chopped
1 red onion, thinly sliced
1 cup baby spinach, chopped
1/2 tsp each Salt & pepper

Optional add-ins for extra flavour
1/2 cup cottage cheese blended with an immersion blender
2 cloves garlic, minced
1 tsp Italian seasoning

Directions

1. I preheat the oven to 375°F and grease a baking dish or oven-safe skillet with olive oil or butter.
2. I heat a little oil in a skillet over medium heat, then sauté the red onion until softened, about 3–4 minutes.
3. I add the cherry tomatoes (or red pepper) and cook for another 2 minutes.
4. I stir in the chopped spinach and cook just until wilted.
5. In a large bowl, I whisk the egg whites with salt and pepper (and optional cottage cheese, garlic, and Italian seasoning if using).
6. I pour the egg white mixture over the sautéed veggies in the baking dish or skillet.
7. I bake for 25–30 minutes, or until the frittata is set and lightly golden on top.
8. I let it cool slightly before slicing into portions for meal prep.

Servings and Timing

This recipe makes about 4 servings. Prep takes me around 10 minutes, and baking takes 30 minutes, so it’s ready in about 40 minutes total.

Variations

Sometimes I add mushrooms, zucchini, or broccoli for more veggies. I’ve also sprinkled feta or goat cheese on top for extra flavor. For a heartier version, I stir in cooked chicken sausage or turkey bacon. If I want a spice kick, I add red pepper flakes or a dash of hot sauce.

Storage/Reheating

I store portions in airtight containers in the fridge for up to 4 days. To reheat, I microwave each slice for about 1–2 minutes or warm it in the oven at 325°F for 8–10 minutes. This frittata also freezes well I wrap slices individually and freeze for up to 2 months, reheating directly from frozen.

FAQs

Can I use whole eggs instead of egg whites?

Yes, I substitute whole eggs or a mix of eggs and egg whites for a richer texture.

Do I need to sauté the veggies first?

Yes, cooking them beforehand removes excess moisture and adds flavor.

Can I make this frittata on the stovetop instead of baking?

Yes, I cook it on low heat with a lid until the eggs set, then broil briefly to finish the top.

Can I use frozen spinach?

Yes, but I thaw and squeeze out excess liquid before adding.

How do I know when the frittata is done?

It’s ready when the center is firm and no longer jiggly.

Can I make muffins instead of a large frittata?

Yes, I bake the mixture in a greased muffin tin at 375°F for 18–20 minutes.

What’s the benefit of adding cottage cheese?

It makes the frittata creamier and adds extra protein.

Can I make this dairy-free?

Yes, I use olive oil instead of butter and skip the cottage cheese.

How long does it last in the fridge?

It stays fresh for about 4 days when stored in airtight containers.

Can I eat it cold?

Yes, I often enjoy it chilled straight from the fridge for a quick snack.

Conclusion

5-Ingredient Egg White Frittata is one of my favorite meal prep recipes because it’s healthy, customizable, and easy to make. I love how it packs in protein and vegetables while staying light and fresh. Whether I enjoy it hot for breakfast or cold as a quick snack, it always keeps me satisfied and ready for the day.

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