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

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Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
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.