Egg White Frittata With Broccoli & Tomatoes – A Light, Satisfying Breakfast

A frittata is one of those easy wins in the kitchen: simple ingredients, quick prep, and a result that feels special. This egg white version keeps things light while still tasting rich and satisfying. Broccoli adds a tender bite, cherry tomatoes bring a juicy pop, and a little cheese ties it all together.

It’s perfect for busy mornings, weekend brunch, or a healthy lunch with a side salad.

Egg White Frittata With Broccoli & Tomatoes - A Light, Satisfying Breakfast

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Prep Time 10 minutes mins

Cook Time 20 minutes mins

Total Time 30 minutes mins

Servings: 4 servings

Ingredients Method

Ingredients

  

• 12 large egg whites (about 1 1/2 cups) or a carton of liquid egg whites
• 1 1/2 cups small broccoli florets (fresh or thawed if frozen)
• 1 cup cherry or grape tomatoes, halved
• 1/2 small yellow onion, finely chopped
• 1 garlic clove, minced
• 1/4 cup grated Parmesan or crumbled feta (optional but recommended)
• 2 tablespoons milk or unsweetened dairy-free milk (optional for tenderness)
• 2 teaspoons olive oil
• 1/2 teaspoon kosher salt
• 1/4 teaspoon black pepper
• 1/4 teaspoon red pepper flakes (optional)
• 1/2 teaspoon dried Italian seasoning or 1 tablespoon chopped fresh herbs (parsley, basil, or chives)
• Nonstick 10-inch oven-safe skillet (cast iron or nonstick)

Method

 

1. Preheat the oven: Set your oven to 375°F (190°C). Place an oven rack in the middle position.
2. Prep the vegetables: Halve the tomatoes and chop the onion. If your broccoli florets are large, cut them into small, bite-size pieces so they cook quickly.
3. Whisk the egg whites: In a medium bowl, whisk the egg whites with the milk (if using), salt, pepper, red pepper flakes, and herbs. Whisk until foamy on top. This helps the frittata bake up light and tender.
4. Cook the aromatics: Heat the olive oil in a 10-inch oven-safe skillet over medium heat. Add the onion and cook 2–3 minutes until translucent. Stir in the garlic and cook 30 seconds until fragrant.
5. Soften the broccoli: Add the broccoli florets to the skillet with a pinch of salt. Cook 3–4 minutes, stirring occasionally, until bright green and slightly tender. You want them crisp-tender, not mushy.
6. Add the tomatoes: Stir in the halved tomatoes and cook 1 minute. This releases some juices without making the frittata watery.
7. Pour in the egg mixture: Give the egg whites a quick whisk, then pour them evenly over the vegetables. Tilt the pan to distribute.
8. Top with cheese: Sprinkle the Parmesan or feta evenly over the surface. This adds savory flavor and a little richness.
9. Set on the stovetop: Reduce heat to medium-low. Let the frittata cook undisturbed for 2–3 minutes, just until the edges begin to set. Don’t stir.
10. Finish in the oven: Transfer the skillet to the preheated oven. Bake 8–12 minutes, or until the center is just set and a knife inserted near the middle comes out clean. Avoid overbaking to keep it tender.
11. Rest and slice: Remove from the oven and let it rest 3–5 minutes. Slice into wedges. Garnish with extra herbs or a light drizzle of olive oil if you like.

What Makes This Recipe So Good

• Light but filling: Egg whites provide plenty of protein without the heaviness of a full-egg frittata.
• Fresh, clean flavors: Broccoli and tomatoes keep it bright, while garlic and herbs add depth.
• Quick and convenient: Cooks on the stovetop and finishes in the oven in under 30 minutes.
• Flexible: Easy to swap in other veggies, herbs, or cheeses you have on hand.
• Great for meal prep: Holds up well in the fridge and reheats nicely for weekday breakfasts.

Shopping List

• 12 large egg whites (about 1 1/2 cups) or a carton of liquid egg whites
• 1 1/2 cups small broccoli florets (fresh or thawed if frozen)
• 1 cup cherry or grape tomatoes, halved
• 1/2 small yellow onion, finely chopped
• 1 garlic clove, minced
• 1/4 cup grated Parmesan or crumbled feta (optional but recommended)
• 2 tablespoons milk or unsweetened dairy-free milk (optional for tenderness)
• 2 teaspoons olive oil
• 1/2 teaspoon kosher salt
• 1/4 teaspoon black pepper
• 1/4 teaspoon red pepper flakes (optional)
• 1/2 teaspoon dried Italian seasoning or 1 tablespoon chopped fresh herbs (parsley, basil, or chives)
• Nonstick 10-inch oven-safe skillet (cast iron or nonstick)

Instructions

1. Preheat the oven: Set your oven to 375°F (190°C). Place an oven rack in the middle position.
2. Prep the vegetables: Halve the tomatoes and chop the onion. If your broccoli florets are large, cut them into small, bite-size pieces so they cook quickly.
3. Whisk the egg whites: In a medium bowl, whisk the egg whites with the milk (if using), salt, pepper, red pepper flakes, and herbs.

   Whisk until foamy on top. This helps the frittata bake up light and tender.

4. Cook the aromatics: Heat the olive oil in a 10-inch oven-safe skillet over medium heat. Add the onion and cook 2–3 minutes until translucent.

   Stir in the garlic and cook 30 seconds until fragrant.

5. Soften the broccoli: Add the broccoli florets to the skillet with a pinch of salt. Cook 3–4 minutes, stirring occasionally, until bright green and slightly tender. You want them crisp-tender, not mushy.
6. Add the tomatoes: Stir in the halved tomatoes and cook 1 minute.

   This releases some juices without making the frittata watery.

7. Pour in the egg mixture: Give the egg whites a quick whisk, then pour them evenly over the vegetables. Tilt the pan to distribute.
8. Top with cheese: Sprinkle the Parmesan or feta evenly over the surface. This adds savory flavor and a little richness.
9. Set on the stovetop: Reduce heat to medium-low.

   Let the frittata cook undisturbed for 2–3 minutes, just until the edges begin to set. Don’t stir.

10. Finish in the oven: Transfer the skillet to the preheated oven. Bake 8–12 minutes, or until the center is just set and a knife inserted near the middle comes out clean.

    Avoid overbaking to keep it tender.

11. Rest and slice: Remove from the oven and let it rest 3–5 minutes. Slice into wedges. Garnish with extra herbs or a light drizzle of olive oil if you like.

How to Store

• Refrigerate: Cool completely, then store slices in an airtight container for up to 4 days.
• Reheat: Warm in a 300°F (150°C) oven for 8–10 minutes, or microwave in 20–30 second bursts until heated through.

  Avoid overheating to prevent rubbery texture.

• Freeze: You can freeze slices for up to 2 months. Wrap tightly and thaw overnight in the fridge before reheating. The texture is best when eaten fresh or within a few days.

Why This is Good for You

• High in protein, low in fat: Egg whites deliver lean protein that supports muscle repair and keeps you full.
• Vegetable-forward: Broccoli brings fiber, vitamin C, vitamin K, and folate.

  Tomatoes add lycopene and antioxidants.

• Smart energy: With minimal added fat and no refined carbs, this frittata gives steady energy without a crash.
• Flexible portions: A slice makes a light breakfast; two slices make a solid post-workout meal.

What Not to Do

• Don’t overcook: Overbaking dries out egg whites and makes them squeaky. Pull the frittata as soon as the center sets.
• Don’t skip seasoning: Egg whites are mild. Salt, pepper, and herbs are essential for flavor.
• Don’t overload with watery veggies: Too many tomatoes or uncooked watery vegetables can make the frittata soggy.

  Keep a good balance and sauté first.

• Don’t use a too-large pan: A wider skillet thins the frittata and can lead to overcooking. Aim for a 10-inch pan.

Alternatives

• Veggie swaps: Try spinach, zucchini, mushrooms, bell peppers, or asparagus. Sauté until moisture cooks off before adding eggs.
• Cheese options: Goat cheese, cheddar, or mozzarella all work.

  For dairy-free, skip the cheese or use a dairy-free crumble.

• Herb upgrades: Fresh basil, dill, chives, or thyme add brightness. Stir some into the eggs and save a little for garnish.
• Add-ins for heartiness: Diced turkey bacon, chicken sausage, or smoked salmon boost protein. Cook meats first, then proceed.
• Make it whole-egg: If you prefer, use 6 whole eggs instead of egg whites.

  Reduce the salt slightly and keep the bake time similar.

FAQ

Can I make this without an oven-safe skillet?

Yes. Start on the stovetop in a regular skillet, then transfer the mixture to a lightly greased baking dish. Bake at 375°F (190°C) until set, about 12–15 minutes depending on thickness.

How do I prevent the frittata from sticking?

Use a well-seasoned cast iron or a true nonstick skillet, and warm the oil before adding ingredients.

Make sure the edges have set slightly on the stovetop before moving to the oven.

What if I only have whole eggs?

Use 6 whole eggs whisked well. The frittata will be richer and slightly more tender. Adjust salt to taste and keep an eye on baking time, which should be similar.

Can I use frozen broccoli?

Yes.

Thaw and pat dry first to remove excess moisture. Sauté briefly with the onions to rewarm and drive off water before adding the egg whites.

How do I know when it’s done?

The center should be set but still moist, with no visible liquid. A knife inserted near the center should come out clean, and the surface will look slightly puffed.

Is this good for meal prep?

Absolutely.

Slice into portions after cooling and store in containers for grab-and-go breakfasts. Reheat gently to maintain a soft texture.

Can I double the recipe?

Yes, bake it in a 9×13-inch dish. The cook time will increase slightly; start checking around 15 minutes and pull when the center sets.

Final Thoughts

This Egg White Frittata with Broccoli & Tomatoes hits that sweet spot between healthy and genuinely satisfying.

It’s quick to make, easy to customize, and perfect for feeding yourself or a small crowd. Keep the technique simple, don’t overbake, and season well. With a few pantry staples and fresh produce, you’ve got a go-to meal any day of the week.