Egg White Frittata with Vegetables
ContinentalGym & High-ProteinGolden eggsMedium
A baked egg-white frittata with capsicum, mushroom and spinach — light, high in protein and easy to slice for meal prep.
Prep time10 min
Cook time25 min
Total time35 min
Servings2
Ingredients
- 6 egg whites
- 1 whole egg
- 1/2 cup capsicum, diced
- 1/2 cup mushrooms, sliced
- 1/2 cup spinach, chopped
- 1 small onion, diced
- 1/4 tsp salt
- 1/4 tsp black pepper
- 1/2 tsp dried oregano
- 1 tsp cooking oil
Method
- Heat the oven to 180°C and grease a small baking dish.
- Heat oil in a pan and cook onion, capsicum and mushrooms for 3 minutes.
- Add spinach and cook until wilted.
- Whisk egg whites, whole egg, salt, pepper and oregano.
- Stir the cooked vegetables into the egg mixture.
- Pour into the baking dish and bake for 18–20 minutes until set.
- Cool for 5 minutes, slice and serve.
Nutrition — estimated per serving
Calories (estimate)110 kcal
Protein (estimate)14 g
Fat (estimate)3 g
Carbs (estimate)4 g
Nutrition values are estimates based on standard per-egg values (about 72 kcal, 6.3 g protein, 4.8 g fat, 0.4 g carbs per large egg).
Tips, food safety & substitutions
Nutrition is an estimate only. Bake until the centre is fully set — a knife should come out clean. Allergic to eggs? This recipe is not suitable. The frittata keeps in the fridge for 1 day; reheat gently. Use any leftover vegetables from your fridge.