I almost feel silly for posting this vegetable egg white fritatta as a "recipe" on my blog since it is SO easy, but every time I post a picture of it on my instagram page I get tons of DMs asking for the recipe! I figured it was finally time I posted about my favorite easy to make, low carb and fat, high protein breakfast I make for mornings where I don't have time to cook breakfast at home.
There is some prep work involved to make this frittata, but it's pretty easy, hands off work and you can easily prep it the night before/morning of while you are doing other things. I've done both options: I normally make this for mornings where I get up early to exercise before work and want to squeeze in a longer workout. Instead of leaving time to cook & eat breakfast at home I just package this up and take it to work to eat at my desk.
Sometimes I sauté the veggies and bake the the frittata all the night before, other times I sauté extra veggies when I am cooking them for something else and keep them in the refridgerator until the next morning when I add the veggies to a cast iron skillet with egg whites and let it bake while I'm down in the basement getting my workout on! After it's done baking I let it cool while I shower, and then by the time I'm ready to drive into work it's ready to be sliced in half, packed into Tupperware and brought to the office!
I do recommend using a cast iron skillet to bake this, but I do remove it from the skillet prior to eating. I use a 8 inch skillet from amazon (affiliate link) which seems to be the perfect size for a single serving frittata.
I love this breakfast because it is so versatile: you can honestly throw whatever type of veggies into it that you have on hand. I've used onions, broccoli, cabbage, zucchini, and brussels sprouts in mine, just to name a few! It's also the BEST breakfast to start your day with if you have an event later in the day where you will be consuming more calories than normal because this is SUPER low calorie, but it's actually a really large serving and very high protein so it keeps you full and satisfied for only about 160 calories. Say whattttt??? Yes! This entire frittata shown below is only 158 calories with 31 grams of protein!
That's the best part about veggies and egg whites: while they are full of fiber and protein to keep you satisfied, they are also super low calorie so you get a lot of "bang" for your calorie "buck." I make this breakfast whenever I'm going to a happy hour or planning for some wine later in the evening because it is low in carb and fat, but still full of nutrients and protein that keeps me full until lunch. PRO TIP: if you want this to really taste good I recommend smearing one or two blocks of laughing cow cheese (affiliate link) on top to really bump up the flavor. Each light cheese wedge is only 35 calories, so when I get to work I normally cut the fritatta in half and spread one wedge on each half, microwave for about 2 minutes, and then cut each half info slices and eat!
Nutritional Information
One frittata comes out to 158 calories with 15 grams of carbs, 1 gram of fat, and 31 grams of protein. If you serve it topped with two light laughing cow cheese wedges, the breakfast would only increase to 228 calories with 17 grams of carbs, 4 grams of fat, and 35 grams of protein.
Veggie Egg White Frittata
A low calorie, high protein breakfast that is easy to prep and you can easily substitute whatever vegetables you have on hand into the fritatta
- 220ml of Carton Egg Whites
- About 1.5 Cups of Various Chopped Veggies. I used:
- 100 grams of Chopped Napa Cabbage
- 150 grams of Chopped Zuchinni
- 1 Cup of Spinach
- 1 tsp Minced Garlic
- Salt & Pepper to Taste
Ingredients
Instructions
Preheat oven to 375 degrees FahrenheitChop zucchini into quarter size pieces, and chop cabbage into thin slicesSpray a skillet with non-stick cooking spray and bring to medium heat. Add diced veggies and minced garlic and cover, letting cook for about 6-8 minutes stirring occasionallyAdd a handful of spinach and cover again, letting cook until spinach is wilted and veggies are soft, about 3-6 more minutesSpray an 8-inch cast iron skillet with non-stick cooking spray, and then add cooked veggies and spinach to the skilletPour liquid egg whites into skillet and season generously with salt and pepperBake for about 27-30 minutes, until eggs are fully set
Details
Prep time: Total time: 40 Minutes Yield: 1 Serving
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