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A light egg white frittata loaded with spring green veggies
Do you have a stockpile of frozen vegetables that you’re not sure what to do with? Well, I recommend that you throw those frozen peas, kale, spinach, and/or broccoli into this light and healthy egg white frittata.
As for asparagus, I prefer it fresh because frozen asparagus gets a little mushy when defrosted. But if you don’t have any fresh asparagus, you could use the frozen (just be prepared for a major difference in texture) or just leave it out. In fact, this recipe also calls for cheese, but you can just as easily leave it out as well if you like. The star of this dish is definitely those vibrant and delicious vegetables.
Use the egg whites and save the yolks
This is an egg white frittata because I used half of a small carton of liquid egg whites to make it. However, you can also separate the egg whites from the yolks, about 6-8 of them, and just be sure to SAVE THE YOLKS in an airtight container to make other dishes. You can use the yolks to:
- Make homemade mayonnaise
- Add to cake or pancake batter to make it rich and super moist
- Moisten up some meatballs
- Add to scrambled eggs, quiche, or an omelet
No food-wasting here!
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More fantastic frittata recipes (click the links below!)
Egg White Frittata with Green Veggies & Cheese
Do you have a stockpile of frozen veggies that you're not sure what to do with? Throw those vibrant greens into this light and healthy vegetable frittata. And the cheese is totally optional.
Ingredients
- 6 - 8 egg whites (beaten) or 8 fl oz liquid egg whites
- 2 scallions, sliced (separate white and green parts)
- 1/2 c kale or spinach, fresh or frozen
- 1/4 c peas, fresh or frozen
- 1 c broccoli florets, fresh or frozen
- 1 c fresh asparagus, sliced
- 1/2 tsp dried thyme (or 2 sprigs)
- 1 tsp all-purpose seasoning of your choice
- 1/4 tsp sea salt
- 1/8 ground black pepper
- 1/3 c mozzarella or Monterey Jack
- 1 TB grated parmesan
- cooking spray or oil
Instructions
- Preheat and prep. Gather the ingredients to make the frittata. Preheat the oven to 400 degrees F. (When prepping the asparagus, remove the tough ends. Then slice them about 1 inch long, up to the floret of the asparagus. Cut the floret lengthwise to create pretty pieces to place on top of the frittata right before baking.)
- Saute away! In a medium-sized (oven-safe) skillet on med heat, add some oil or cooking spray and sauté the white parts of the scallion until lightly browned. Throw in any frozen veggies you’re using and cook until defrosted, stirring as you go. Next, add your fresh veggies and seasonings. Sauté until heated through, but do not overcook to avoid the vegetables from becoming mushy.
- Add the eggs. Turn the heat down to low and lightly spray around the edges of the pan with cooking spray. Pour in the egg whites. Using a rubber spatula, gently bring in the edges of the frittata, allowing the liquid to refill the area you just pulled in. Do this all the way around until most of the liquid has solidified.
- Bake it. Top the frittata with cheese and the sliced florets. Then, put it in the oven uncovered and bake for about 6-8 minutes or until all of the egg has set and the cheese has lightly browned on top.
- Grate a little more over the frittata before serving, if desired.
Notes
Frozen or Fresh Veggies
- The best frozen green veggies to use in this recipe would be ones with lower water content, such as peas, kale, and broccoli. Spinach can be used, but be sure to remove any excess liquid before adding the egg to the skillet. Riced cauliflower would also work well in this recipe.
- Fresh veggies are always welcomed as additions or alternatives to frozen ones. And fresh herbs provide the best flavor and presentation.
All-Purpose Seasoning
- Using an all-purpose seasoning saves you time. I used steak seasoning, but Adobo, Lawry’s, Ms. Dash, or another all-purpose seasoning with a 1/2 tsp of salt will work great as well.
Nutrition Information:
Yield: 4 Serving Size: 1Amount Per Serving: Calories: 113Total Fat: 5gSaturated Fat: 2gTrans Fat: 0gUnsaturated Fat: 10gCholesterol: 10mgSodium: 731mgCarbohydrates: 6gFiber: 3gSugar: 2gProtein: 12g
The nutrition information provided is an estimate and will vary based on cooking methods and brands of ingredients used. I am not a doctor, nor a certified nutritionist and make no claims to the contrary. Each individual’s dietary needs and restrictions are unique to the individual. You are ultimately responsible for all decisions pertaining to your health. Please consult your personal physician with any questions you may have regarding your own health and diet.
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