Description
This Healthy Vegetable Frittata is a light and nutritious dish perfect for breakfast, brunch, or a quick dinner. Made with egg whites, fresh vegetables, and a touch of Parmesan cheese, it offers a protein-rich and flavorful meal that is easy to prepare and bake in one skillet.
Ingredients
Scale
Vegetables and Oil
- 1 tablespoon olive oil
- 1/4 cup diced red onion
- 1/2 cup diced red bell pepper
- 2 cups baby spinach, roughly chopped
Egg Mixture
- 10 egg whites (1 carton)
- 1/4 cup grated Parmesan cheese
- 1/2 teaspoon garlic powder
- 1/4 teaspoon baking powder
- 1/8 teaspoon sea salt
- 1/8 teaspoon ground black pepper
Garnish
- 2 tablespoons fresh chopped parsley
- Additional Parmesan cheese (optional)
Instructions
- Preheat Oven: Preheat your oven to 375 degrees Fahrenheit (190 degrees Celsius) to ensure it reaches the right temperature while you prepare the frittata.
- Sauté Vegetables: Heat 1 tablespoon of olive oil in an oven-safe skillet over medium heat. Add the diced red onion and red bell pepper, sautéing for 3-5 minutes until the onion becomes translucent. Then, add the chopped baby spinach and cook for another 1-2 minutes until it wilts.
- Prepare Egg Mixture: In a mixing bowl, whisk the egg whites vigorously until they become frothy. Stir in the Parmesan cheese, garlic powder, baking powder, sea salt, and ground black pepper to combine all the flavors.
- Combine and Cook: Pour the egg white mixture evenly over the sautéed vegetables in the skillet. Cook on the stovetop for 2-3 minutes over medium heat until the bottom starts to set but the top remains runny.
- Bake the Frittata: Transfer the skillet to the preheated oven. Bake for 5-8 minutes or until the top is fully set and slightly golden. Remove from the oven and sprinkle the fresh chopped parsley and additional Parmesan cheese if desired.
- Serve: Cut the frittata into 6 equal portions and serve warm. Enjoy this healthy and delicious meal!
Notes
- Use an oven-safe non-stick skillet or cast iron pan for best results.
- Egg whites reduce fat and cholesterol while keeping the dish high in protein.
- You can add other vegetables such as mushrooms or zucchini based on preference.
- If you prefer a richer flavor, add a whole egg or two along with the egg whites.
- Leftovers can be refrigerated for up to 3 days and reheated gently.
- Prep Time: 10 minutes
- Cook Time: 15 minutes
- Category: Breakfast
- Method: Stovetop
- Cuisine: American
