Description
This healthy vegetable frittata is a light, protein-packed breakfast or brunch option made with egg whites, fresh vegetables, and Parmesan cheese. Sautéed red onions, bell peppers, and spinach create a flavorful base, while baking it in the oven ensures a perfectly set and fluffy texture. It’s a quick, nutritious dish perfect for any time of day.
Ingredients
Scale
Vegetables
- 1 tablespoon olive oil
- 1/4 cup diced red onion
- 1/2 cup diced red bell pepper
- 2 cups baby spinach, roughly chopped
Egg Mixture
- 10 egg whites (1 carton)
- ¼ cup grated Parmesan cheese
- ½ teaspoon garlic powder
- ¼ teaspoon baking powder
- â…› teaspoon sea salt
- â…› teaspoon ground black pepper
Garnish
- 2 tablespoons fresh chopped parsley
- Additional Parmesan cheese, optional
Instructions
- Preheat Oven: Preheat the oven to 375 degrees Fahrenheit to prepare for baking the frittata after sautéing the vegetables.
- Sauté Vegetables: In an oven-safe skillet, heat the olive oil over medium heat. Add the diced red onion and red bell pepper, sautéing for 3-5 minutes until the onion becomes translucent. Then add the roughly chopped spinach and cook for an additional 1-2 minutes until the spinach wilts.
- Prepare Egg Mixture: In a mixing bowl, whisk the egg whites until they start to become frothy. Stir in the grated Parmesan cheese, baking powder, garlic powder, sea salt, and ground black pepper, mixing until all ingredients are well combined.
- Combine and Cook on Stovetop: Pour the egg mixture evenly over the sautéed vegetables in the skillet. Cook over medium heat for about 2-3 minutes until the bottom begins to set, forming a base for the frittata.
- Bake the Frittata: Transfer the skillet to the preheated oven and bake for 5-8 minutes, or until the top of the frittata is fully set and cooked through.
- Garnish and Serve: Remove the frittata from the oven and sprinkle with fresh chopped parsley and more Parmesan cheese if desired. Cut into 6 equal pieces and serve warm.
Notes
- Use an oven-safe skillet to smoothly transfer the frittata from stovetop to oven.
- For a richer flavor, you can use whole eggs or a mixture of whole eggs and egg whites instead of just egg whites.
- Add other vegetables like mushrooms, zucchini, or tomatoes to customize the frittata.
- This recipe is low in calories and fat, making it ideal for a healthy breakfast or brunch.
- Make sure not to overcook the frittata to avoid dryness; it should be just set and slightly moist inside.
