5-Ingredient Egg White Frittata {Meal Prep}
5-Ingredient Egg White Frittata is a light, protein-packed meal made with egg whites, fresh vegetables, and simple seasonings. It’s perfect for meal prep and works for breakfast, lunch, or dinner.
- Prep Time: 10 minutes
- Cook Time: 30 minutes
- Total Time: 40 minutes
- Yield: 4 servings
- Category: Breakfast, Meal Prep
- Method: Baking
- Cuisine: American
- Diet: Low Fat
Ingredients
2 tbsp olive oil or butter
1 (500mL) carton egg whites
1 cup cherry tomatoes, halved (or 1 red pepper, chopped)
1 red onion, thinly sliced
1 cup baby spinach, chopped
1/2 tsp salt
1/2 tsp black pepper
Optional add-ins:
1/2 cup cottage cheese (blended)
2 cloves garlic, minced
1 tsp Italian seasoning
Instructions
- Preheat oven to 375°F. Grease a baking dish or oven-safe skillet with olive oil or butter.
- Sauté red onion in a skillet over medium heat until softened, about 3–4 minutes.
- Add cherry tomatoes (or red pepper) and cook for 2 minutes.
- Stir in spinach and cook until just wilted.
- Whisk egg whites with salt, pepper, and optional add-ins.
- Pour egg white mixture over sautéed veggies in prepared dish or skillet.
- Bake 25–30 minutes, until set and lightly golden on top.
- Cool slightly, then slice into portions for meal prep.
Notes
Add mushrooms, zucchini, or broccoli for more veggies.
Sprinkle with feta or goat cheese for extra flavor.
Mix in chicken sausage or turkey bacon for a heartier version.
Add red pepper flakes or hot sauce for spice.
Can also be baked in muffin tins for individual portions.
Nutrition
- Serving Size: 1 slice
- Calories: 130
- Sugar: 3g
- Sodium: 320mg
- Fat: 7g
- Saturated Fat: 1.5g
- Unsaturated Fat: 5g
- Trans Fat: 0g
- Carbohydrates: 6g
- Fiber: 2g
- Protein: 11g
- Cholesterol: 0mg
