For a quick and healthy meal that is low in carbs and rich in protein try my egg white frittata. Easy to make and packed with healthy vegetables.

I really feel healthy eating does not have to feel like a drag. With plenty of exciting colorful toppings like bell pepper, zucchini and jalapenos, this Egg White Frittata will add excitement to your healthy meal plan. 

What is a frittata? 

The word frittata is Italian and roughly translates to “fried”. Frittata is a simple, egg-based Italian dish similar to an omelette, enriched with additional ingredients such as veggies, meats, or cheeses. 

So Fritattas are basically a healthier version of quiche, and although sadly they don’t include that wonderfully indulgent buttery crust they can still be just as satisfying.

I love making fritattas at the beginning of the week to have on hand for a quick breakfast, light lunch or even a simple dinner- you gotta love that! This time I thought I would try an uberhealthy  protein-rich fritatta using only egg whites, and the result was delightful.

 

Recipe variations: 

• Adding a bit of cooked orzo pasta is an amazing way to make this more filling and to use up leftover pasta.
• To up the flavor, use roasted red bell peppers.
• Adding 1/4 cup of Goat cheese is a wonderful way to impart heartiness and richness.
• Don’t skimp on the toppings. A dash of hot sauce or salsa, scoop of guac, or simple handful of whatever fresh herbs you have sitting in your fridge will elevate your frittata to new heights.

Make mini egg white frittatas

More healthy recipes to try: 

• Healthy Breakfast Cookies 
• Winter Citrus Salad
• Grilled Swordfish
• Healthy Ceasar Dressing 

Print

Mini Egg White Frittatas

For a quick and healthy meal that is low in carbs and rich in protein try my egg white frittata. Easy to make and packed with healthy vegetables.

Course brunch, lunch

Cuisine Italian

Keyword egg white frittata

Prep Time 5 minutes

Cook Time 10 minutes

Total Time 15 minutes

Servings 2

Calories 300 kcal

Ingredients

• 2 tsp olive oil
• 1 small jalapeño seeded and diced
• 1/2 zucchini diced
• 1/2 red pepper diced
• 1/2 yellow pepper diced
• 8 egg whites
• 1/2 tsp freshly ground pepper
• 1/4 tsp sea salt
• 2 tbsp parsley chopped
• 1/2 avocado sliced

Instructions

1. Preheat broiler. Warm the olive oil in a medium sized oven-safe pan. Add the jalapeño, zucchini, red and yellow peppers and cook, stirring occasionally, for about 2 minutes.
2. Whisk together the egg whites, pepper and salt and pour over the vegetables and cook gently until the egg whites are set.
3. Transfer pan to broiler and broil until the top is nicely browned. Sprinkle with parsley and top with avocado before serving.

Recipe Notes

Try baking them in muffin tins for cute little individual portions!