Quisine Queen B

Reign in your kitchen.

  • About Me
  • Home
  • Recipes
    • Quick and Easy
    • Breakfast
    • Lunch
    • Dinner
    • Leftover Revivals
    • Vegan & Vegetarian
    • Fish
    • Pasta
    • Meat and Chicken
    • Side Dish
    • Sauces
    • Party Food
    • Dessert
  • Royal Oats
    • Gourmet Oatmeal Recipes
  • Simplify Your Life (SYL)
    • Store-Bought Winners
    • Tips ‘n Tricks
Breakfast, Eggs, Quick and Easy, Vegetarian

Egg White & Green Vegetable Frittata

by QuisineQueenB
69 shares
  • Share
  • Tweet
  • Email
Jump to Recipe

NOTE: This post contains affiliate links to products I regularly use and love. As an Amazon Associate I earn from qualifying purchases.

A light egg white frittata recipe loaded with spring green vegetables

Egg White Frittata Green Veg_topview

Create a quick and easy brunch dish in minutes! Do you have a stockpile of frozen vegetables that you’re not sure what to do with? Well, throw those frozen peas, kale, spinach, and/or broccoli into this light and healthy vegetable frittata made with egg whites.

As for the asparagus, fresh is best because frozen asparagus gets a little mushy when defrosted. But if you use the frozen kind be prepared to see a major difference in texture. On the other hand, you can always just leave it out.

Egg White Frittata Green Veg_slice closeup
Use both fresh and frozen vegetables in this easy and healthy frittata recipe.

The shining star of this dish is definitely those vibrant and delicious vegetables. And although this recipe calls for cheese, you can easily leave it out as well if you have any dietary restrictions. This recipe is totally customizable.

What is a frittata?

A frittata is a fancy Italian term for an open-faced omelet or crustless quiche. The process of cooking it begins on the stovetop, similar to how you would prepare an omelet. However, a frittata is cooked low and slow and finished in the oven to cook it through and brown the surface.

What you’ll need to make this healthy vegetable frittata

Fresh eggs and vegetables are always preferred, but this frittata highlights frozen veggies because sometimes we need more resourceful cooking options. I had frozen veggies available at the time, so that’s what I used and it turned out great!

Here’s the lineup:

Egg White Frittata Green Veg_ingredients

Ingredients

  • EGGS: Fresh beaten egg whites (about 6-8 eggs; save the yolks) OR liquid egg whites (8 fl oz)
  • VEGETABLES (Fresh or Frozen): Kale or spinach, peas, broccoli florets; (NOTE: Fresh asparagus is highly recommended)
  • HERBS: Scallions (green and white parts divided) and thyme and/or basil
  • SEASONINGS: An all-purpose seasoning of your choice (e.g., Ms. Dash, Adobo, Lawry’s, etc.) + salt and pepper
  • WHITE CHEESE (use at least 2 types): Mozzarella, Monterey Jack, parmesan, gruyere, provolone, Muenster, etc.
  • NON-STICK COOKING SPRAY (super important!)

Tools

  • Large skillet
  • Cutting board + sharp knife
  • Rubber spatula
  • Glass container with an airtight lid to store the egg yolks

How to make a vegetable frittata

Egg White Frittata Green Veg_bake in oven

1. Preheat the oven and prep the veggies

Start by preheating the oven to 400 degrees F.

Next, gather your veggies of choice, fresh or frozen ones. The idea is to cut the fresh veggies into similarly-sized pieces so that they all cook evenly in the frittata.

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.

2. Saute the veggies until tender but not mushy!

Since the vegetables will be cooked twice (on the stovetop and again in the oven), you only want to saute them in some oil on medium-high heat until the frozen veggies are defrosted and the fresh veggies are crisp-tender.

  • Egg White Frittata Green Veg_cook frozen veg

Start by sauteing the frozen veggies FIRST for about 2 minutes, then add the fresh veggies, herbs, and seasonings, and saute for another 2 minutes or so. We do not want mushy, watery vegetables because they will make for a soupy and poorly set frittata.

3. Pour in the egg whites & use a rubber spatula to create folds

Turn the heat down to low and lightly spray around the edges of the pan with cooking spray. Gently pour in the egg whites.

As the egg mixture cooks, use a rubber spatula to gently pull in the edges of the frittata toward the center, allowing the liquid to refill the area you just pulled in. Do this all the way around until most of the liquid has solidified.

  • Egg White Frittata Green Veg_spatula around edges
  • Egg White Frittata Green Veg_bake in oven

4. Bake to let it set and brown beautifully!

Now sprinkle some cheese onto your almost-finished-frittata and nestle the sliced florets on top. Pop your masterpiece into 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 cheese over the frittata right before serving for a bit more drama. Enjoy!

Pin this recipe

Egg White Frittata Veggies_Pin 4

FAQs

What else can I put in my vegetable frittata?

If you wish to keep your frittata with the green veggie theme, try these options:

FROZEN VEGGIES: Spinach can be used, but defrost it in the microwave first and then drain any excess liquid before sauteing. Riced cauliflower would also work well in this recipe

FRESH VEGGIES: Chard, broccolini, arugula, watercress, leeks, and green bell pepper are delicious alternatives. Zucchini can be great too, just cut the pieces into halved slices and sear them at a high temperature so they can become crisp-tender quickly but not become too watery or mushy.

What else are egg yolks good for?

Store the yolks in an airtight container in the refrigerator for up to 1 week to make other dishes. 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, fam!


Continue to Content
Egg White Frittata Green Veg_slice topview 1200px

Egg White Frittata with Green Veggies & Cheese

Yield: 4 servings
Prep Time: 10 minutes
Cook Time: 15 minutes
Total Time: 25 minutes

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

  1. Preheat and prep. 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.
  2. Saute away! In a medium-sized (oven-safe) skillet on med-hi 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.
  3. 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.
  4. 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.
  5. 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.

Recommended Products

As an Amazon Associate and member of other affiliate programs, I earn from qualifying purchases.

  • Bamboo Cutting Board w/ Dividers
    Bamboo Cutting Board w/ Dividers
  • Stainless Steel Cookware 13 Piece 
    Stainless Steel Cookware 13 Piece 
Nutrition Information:
Yield: 4 Serving Size: 1
Amount Per Serving: Calories: 113Total Fat: 5gSaturated Fat: 2gTrans Fat: 0gUnsaturated Fat: 10gCholesterol: 10mgSodium: 331mgCarbohydrates: 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.

Did you make this recipe?

Tag @quisinequeenb on Instagram and hashtag it #reigninyourkitchen

© Brittny | Quisine Queen B
Cuisine: Italian / Category: Breakfast
69 shares
  • Share
  • Tweet
  • Email

Post navigation

Ginger Chicken Wonton Soup with Bok Choy
Cast Iron Chicken Piccata

Related posts

Arroz Verde (Mexican Green Rice)
Quick and Easy, Side Dish, Vegan, Vegetarian
by QuisineQueenB  /  4 Comments

Arroz Verde (Mexican Green Rice)

Pasta with Spinach Cream Cheese Sauce
Dinner, Pasta, Quick and Easy, Sauces, Vegetarian
by QuisineQueenB  /  4 Comments

Pasta with Spinach Cream Cheese Sauce

Cilantro Pepper Green Beans
Dinner, Side Dish, Vegan, Vegetables, Vegetarian
by QuisineQueenB  /  2 Comments

Cilantro Pepper Green Beans

1 comment

  • Savory Oatmeal: Parmesan, Kale & Microwave Poached Egg – Ability Kings
    October 11, 2020

    […] ways to eat this hearty grain is as savory oatmeal with creamy half and half, pungent cheese, hearty kale, and a sunny and runny poached egg made in the […]

    Loading...
    Reply

Leave a Comment Cancel reply

About Me

Brittny C Lyle_Quisine Queen B

I am the creator, author, photographer, and homecook behind Quisine Queen B. As a busy wife, SAHM, new blogger, and entrepreneur, I practice self-care through food--my love language. I call my recipes "gourmet-on-demand" because they are practical, nutritious, and beautiful. Fit for a queen, I think! I also believe in nourishing the crown (mind), so you'll see some tokens of wisdom lying around. So, come to reign in your kitchen with me. After all, we deserve it!

Follow Me

  • Facebook
  • Instagram
  • Pinterest
  • Twitter
  • YouTube

SIGN-UP for the Newsletter

Get the latest nutritious recipes, cooking tips, and more, sent to your inbox!

Recent Posts

  • Arroz Verde (Mexican Green Rice)
  • Mediterranean Chicken, Chickpea & Zucchini Soup
  • Simple, Succulent, Roasted & Braised Lamb Shanks
  • Mean Green Vegetable Lasagna (No-boil Noodles)
  • Pasta with Spinach Cream Cheese Sauce

Categories

my healthy aperture gallery

Meta

  • Log in
  • Entries feed
  • Comments feed
  • WordPress.org
  • YouTube
  • Facebook
  • Instagram
  • Twitter
  • Pinterest
  • Elara Pro by LyraThemes.com
  • Copyright © 2019-2020 Quisine Queen B | Brittny C. Lyle | All rights reserved. No reproduction without permission | Background art by Lisa Audit
This website uses cookies to improve your experience. We'll assume you're ok with this, but you can opt-out if you wish. Cookie settingsACCEPT
Privacy & Cookies Policy

Privacy Overview

This website uses cookies to improve your experience while you navigate through the website. Out of these cookies, the cookies that are categorized as necessary are stored on your browser as they are essential for the working of basic functionalities of the website. We also use third-party cookies that help us analyze and understand how you use this website. These cookies will be stored in your browser only with your consent. You also have the option to opt-out of these cookies. But opting out of some of these cookies may have an effect on your browsing experience.
Necessary
Always Enabled
Necessary cookies are absolutely essential for the website to function properly. This category only includes cookies that ensures basic functionalities and security features of the website. These cookies do not store any personal information.
Non-necessary
Any cookies that may not be particularly necessary for the website to function and is used specifically to collect user personal data via analytics, ads, other embedded contents are termed as non-necessary cookies. It is mandatory to procure user consent prior to running these cookies on your website.
SAVE & ACCEPT
Skip to Recipe
69 shares
%d bloggers like this:

    Terms and Conditions | Privacy & Cookies Policy