High-Volume Veggie Egg White

Start your day with a vibrant, nutrient-dense breakfast that doesn't compromise on flavor. This High-Volume Veggie-Packed Egg White Frittata is a colorful masterpiece designed for anyone looking for a light yet incredibly satisfying meal that aligns perfectly with health and weight loss goals.

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By using liquid egg whites as the base, this recipe maximizes volume and protein while keeping the fat content to a minimum. It is an ideal dish for meal prepping or hosting a healthy weekend brunch with friends and family.

Ingredients

• 1 cup baby spinach, chopped
• 1 cup broccoli florets, finely chopped
• 1 cup red bell pepper, diced
• 1 cup zucchini, diced
• 1 small red onion, finely diced
• 1/2 cup cherry tomatoes, halved
• 2 cups liquid egg whites (about 12 large egg whites)
• 1/4 cup low-fat feta cheese, crumbled (optional)
• 2 tablespoons fresh parsley, chopped
• 1 teaspoon dried oregano
• 1/2 teaspoon garlic powder
• 1/2 teaspoon black pepper
• 1/2 teaspoon salt (adjust to taste)
• Nonstick cooking spray or 1 teaspoon olive oil

Instructions

Step 1

Preheat your oven to 375°F (190°C).

Step 2

Lightly coat a 9-inch oven-safe skillet or baking dish with nonstick spray or olive oil.

Step 3

Heat the skillet over medium heat and add onions, bell pepper, and broccoli. Sauté for 3–4 minutes until slightly softened.

Step 4

Add zucchini and spinach, cooking for 2–3 minutes until the spinach wilts. Remove from heat.

Step 5

In a large bowl, whisk together egg whites, garlic powder, oregano, black pepper, salt, and parsley.

Step 6

Stir the sautéed vegetables into the egg white mixture.

Step 7

Pour the mixture evenly into the prepared skillet or baking dish.

Step 8

Scatter cherry tomatoes and feta cheese (if using) over the top.

Step 9

Bake for 20–25 minutes, or until the center is set and the top is lightly golden.

Step 10

Let cool for 5 minutes before slicing. Serve warm.

Zusatztipps für die Zubereitung

For the best texture, ensure the vegetables are chopped finely so they distribute evenly throughout the egg whites. Using an oven-safe skillet allows you to move directly from the stovetop to the oven, which helps the bottom of the frittata set perfectly.

Varianten und Anpassungen

This recipe is highly customizable; you can swap in any favorite vegetables like mushrooms, asparagus, or kale. To make the dish dairy-free, simply omit the feta cheese. For an extra kick of flavor, consider adding a pinch of smoked paprika or chili flakes to the egg mixture.

Serviervorschläge

Serve this frittata alongside a fresh green side salad or a slice of toasted whole grain bread for a more substantial meal. It is equally delicious served warm, at room temperature, or even chilled the next day.

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Enjoy this wholesome and colorful frittata as part of your balanced lifestyle. It's a simple, delicious way to fuel your body with protein and vegetables while keeping your calorie intake in check.

Recipe FAQs

→ Can I use whole eggs instead of egg whites?

Yes, whole eggs can be used for a richer texture, but the dish will be higher in fat and calories.

→ What vegetables work best in this dish?

Spinach, broccoli, bell pepper, zucchini, red onion, and cherry tomatoes provide the best texture and flavor balance.

→ Is feta cheese necessary?

Feta cheese is optional and adds a tangy flavor, but the frittata is delicious even without it.

→ How do I prevent sticking during cooking?

Use a nonstick spray or lightly coat the baking dish with olive oil to ensure easy release after baking.

→ Can I prepare this ahead of time?

The frittata can be made in advance and refrigerated; reheat gently before serving for best results.