High-Volume Veggie Egg White (Printable View)

Light, protein-rich frittata loaded with colorful vegetables, perfect for a filling low-calorie brunch.

# 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 Make:

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
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

# Expert Tips:

01 -
  • It's genuinely filling without leaving you sluggish for the rest of the day.
  • Your leftovers taste just as good cold straight from the fridge the next morning.
  • You can prep it in under 20 minutes and then walk away while the oven does everything.
02 -
  • Overcrowding the skillet with vegetables is actually fine; they shrink down significantly as they cook.
  • The difference between a creamy, tender frittata and a dry one comes down to not overbaking—pull it out when the center still has a tiny jiggle.
03 -
  • An oven-safe nonstick skillet is genuinely worth the investment because it makes both cooking and cleanup feel effortless.
  • If you don't have liquid egg whites, you can separate whole eggs, but the flavor and texture won't be quite as light.
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