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Egg White Frittata With Tomatoes and Spinach – Light, Fresh, and Satisfying

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Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Servings: 4 servings
Ingredients Method

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

Method
 

  1. Preheat the oven. Set it to 375°F (190°C). Place a rack in the middle.
  2. 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.
  3. 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.
  4. 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.
  5. 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.
  6. 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.
  7. 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.
  8. 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.
  9. 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.