Egg White Frittata With Tomatoes and Spinach – Light, Fresh, and Satisfying
This egg white frittata is the kind of breakfast that makes you feel good right away. It’s light but filling, packed with fresh spinach and juicy tomatoes, and it comes together in one pan. You get a clean, savory flavor without feeling weighed down.
It’s perfect for busy mornings, lazy weekends, or a simple dinner with a salad on the side. If you want a wholesome meal that still tastes great, this one hits the mark.
Ingredients
Method
- Preheat the oven. Set it to 375°F (190°C). Place a rack in the middle.
- Prep your ingredients. Halve the tomatoes, chop the spinach, and finely dice the onion. Crack and separate eggs if using whole eggs. Season the egg whites with a pinch of salt and pepper in a bowl.
- Warm the skillet. Add 1 tablespoon olive oil over medium heat. Sauté the onion with a small pinch of salt until translucent, 3–4 minutes.
- Add garlic and tomatoes. Stir in the garlic for 30 seconds. Add the tomatoes and cook 2–3 minutes, just until they soften and release a bit of juice. If there’s a lot of liquid, let some evaporate so the frittata isn’t watery.
- Wilt the spinach. Add the spinach and cook 1–2 minutes until just wilted. Sprinkle in crushed red pepper if using. Taste and season lightly.
- Add the egg whites. Reduce heat to medium-low. Drizzle the remaining 1 tablespoon olive oil around the pan. Pour in the egg whites and gently shake the pan to distribute the vegetables evenly. Sprinkle cheese and herbs on top.
- Set the edges on the stovetop. Cook without stirring for 2–3 minutes until the edges begin to set. Use a spatula to gently lift the sides and tilt the pan so uncooked egg flows underneath.
- Finish in the oven. Transfer the skillet to the oven and bake 8–12 minutes, until the center is just set and slightly springy. Avoid overbaking; egg whites turn rubbery if cooked too long.
- Rest and serve. Let the frittata rest 2–3 minutes. Slice into wedges and serve warm. Add extra herbs, a little more cheese, or a drizzle of olive oil if you like.
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Get Your Program TodayWhat Makes This Recipe So Good
- High-protein, low-fat: Using only egg whites gives you plenty of protein with minimal fat, making it a smart choice for a light meal.
- Fresh, clean flavors: Spinach and tomatoes bring brightness and a gentle sweetness that pairs well with herbs and a touch of cheese.
- One-pan convenience: Start on the stove, finish in the oven—less cleanup, more flavor.
- Quick and adaptable: Ready in about 20–25 minutes, and easy to customize with herbs, vegetables, or cheese.
- Great for meal prep: Keeps well and reheats nicely for breakfast or lunch during the week.
Ingredients
- 10–12 egg whites (about 1 1/4 to 1 1/2 cups), or liquid egg whites
- 1 cup cherry or grape tomatoes, halved (or 1 medium tomato, diced and drained)
- 2 cups fresh baby spinach, roughly chopped
- 1/3 cup finely chopped onion or shallot
- 1 clove garlic, minced
- 2 tablespoons extra-virgin olive oil (divided)
- 1/4 cup crumbled feta or grated Parmesan (optional but recommended)
- 2 tablespoons chopped fresh herbs (basil, parsley, or chives)
- 1/4 teaspoon crushed red pepper flakes (optional)
- Salt and black pepper, to taste
- Nonstick 8–10 inch oven-safe skillet
How to Make It
- Preheat the oven. Set it to 375°F (190°C). Place a rack in the middle.
- Prep your ingredients. Halve the tomatoes, chop the spinach, and finely dice the onion.
Crack and separate eggs if using whole eggs. Season the egg whites with a pinch of salt and pepper in a bowl.
- Warm the skillet. Add 1 tablespoon olive oil over medium heat. Sauté the onion with a small pinch of salt until translucent, 3–4 minutes.
- Add garlic and tomatoes. Stir in the garlic for 30 seconds.
Add the tomatoes and cook 2–3 minutes, just until they soften and release a bit of juice. If there’s a lot of liquid, let some evaporate so the frittata isn’t watery.
- Wilt the spinach. Add the spinach and cook 1–2 minutes until just wilted. Sprinkle in crushed red pepper if using.
Taste and season lightly.
- Add the egg whites. Reduce heat to medium-low. Drizzle the remaining 1 tablespoon olive oil around the pan. Pour in the egg whites and gently shake the pan to distribute the vegetables evenly.
Sprinkle cheese and herbs on top.
- Set the edges on the stovetop. Cook without stirring for 2–3 minutes until the edges begin to set. Use a spatula to gently lift the sides and tilt the pan so uncooked egg flows underneath.
- Finish in the oven. Transfer the skillet to the oven and bake 8–12 minutes, until the center is just set and slightly springy. Avoid overbaking; egg whites turn rubbery if cooked too long.
- Rest and serve. Let the frittata rest 2–3 minutes.
Slice into wedges and serve warm. Add extra herbs, a little more cheese, or a drizzle of olive oil if you like.
Storage Instructions
- Refrigerate: Cool completely, then store slices in an airtight container for up to 4 days.
- Reheat: Warm gently in a skillet over low heat or in the microwave at 50% power for 45–60 seconds per slice. Avoid high heat to keep it tender.
- Freeze: You can freeze individual portions tightly wrapped for up to 2 months.
Thaw overnight in the fridge, then reheat as above.
Benefits of This Recipe
- Lean protein: Egg whites deliver protein without the added fat and cholesterol from yolks.
- Vegetable boost: Spinach provides iron and folate; tomatoes add vitamin C, lycopene, and a fresh tang.
- Balanced and satisfying: The combination of protein and fiber helps keep you full longer.
- Budget-friendly: Simple ingredients, minimal equipment, and quick cook time.
- Gluten-free and flexible: Naturally gluten-free and easy to adapt for different preferences.
What Not to Do
- Don’t skip seasoning. Egg whites need salt, pepper, and herbs to shine. Taste as you cook the vegetables and season the whites before baking.
- Don’t add wet tomatoes. If using regular tomatoes, seed and drain them. Excess liquid makes a soggy frittata.
- Don’t overcook. Pull it from the oven when the center is just set.
Overbaked egg whites turn dry and spongy.
- Don’t use a pan that sticks. A well-seasoned skillet or nonstick pan is key for clean slices.
- Don’t overload with fillings. Too many vegetables or cheese can keep the frittata from setting evenly.
Variations You Can Try
- Mediterranean: Add olives, sun-dried tomatoes, and feta with oregano.
- Herb garden: Use dill, chives, parsley, and a squeeze of lemon at the end.
- Spicy kick: Stir in jalapeño or a pinch of smoked paprika and cayenne.
- Mushroom and spinach: Sauté sliced mushrooms first until browned, then proceed.
- Caprese twist: Add a few torn pieces of fresh mozzarella and basil, then finish with a drizzle of balsamic glaze.
- Protein boost: Fold in diced turkey or chicken sausage (pre-cooked) before baking.
- Dairy-free: Skip the cheese and add nutritional yeast for a savory note.
FAQ
Can I use whole eggs instead of egg whites?
Yes. Use 6–8 whole eggs and skip the separate whites. The texture will be richer and slightly creamier, and you may need an extra minute or two in the oven.
Do I need to cook it in the oven?
Finishing in the oven gives even cooking and a tender texture.
If you don’t have an oven-safe skillet, cook covered on low heat on the stovetop until set, then briefly place under a broiler-safe lid or turn carefully to finish. Oven is easier and more reliable.
What’s the best pan size?
An 8–10 inch oven-safe nonstick or well-seasoned cast-iron skillet works best. Smaller pans give a thicker frittata; larger pans make it thinner and faster to cook.
How do I keep the frittata from sticking?
Use enough oil to coat the pan, preheat it well, and avoid moving the eggs too much once they’re in.
A quality nonstick surface or a well-seasoned skillet makes all the difference.
Can I make this ahead?
Absolutely. Bake, cool, slice, and store. Reheat gently as needed.
It’s ideal for quick weekday breakfasts or a grab-and-go lunch.
What herbs go best with tomatoes and spinach?
Basil, parsley, chives, and oregano pair beautifully. Fresh herbs brighten the dish, but dried herbs work too—use about one-third the amount of dried.
Can I add dairy for creaminess?
Yes. Stir in 2 tablespoons of milk or half-and-half with the egg whites, or add a small handful of cheese.
Keep it modest so the frittata sets properly.
Why is my frittata watery?
Likely too much moisture from tomatoes or under-sautéed vegetables. Cook off excess liquid before adding the egg whites, and seed or drain juicy tomatoes.
Final Thoughts
This Egg White Frittata With Tomatoes and Spinach is simple, bright, and genuinely satisfying. It uses everyday ingredients and turns them into a meal you’ll want on repeat.
Keep the technique gentle, season well, and don’t overbake. With those basics, you can tweak it to match your mood, your fridge, or the season—and it’ll still taste fresh and feel good every time.
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