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Healthy High Protein Egg White Vegetable Frittata

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A light, fluffy, and protein-packed egg white frittata loaded with fresh vegetables, perfect for easy weight loss meals and quick nutritious breakfasts or brunches.

Ingredients

Scale
  • 8 large egg whites (about 1 cup or 240 ml)
  • 1 cup chopped fresh spinach
  • ½ cup diced bell peppers (red or yellow)
  • ½ cup chopped onions (white or red)
  • ½ cup sliced mushrooms (optional)
  • 1 clove garlic, minced
  • Salt and freshly cracked black pepper, to taste
  • 1 tablespoon olive oil or avocado oil
  • 1 tablespoon chopped fresh parsley or chives (optional)
  • ¼ cup shredded part-skim mozzarella or feta cheese (optional)

Instructions

  1. Preheat your oven to 375°F (190°C) and lightly grease your oven-safe skillet or baking dish with oil.
  2. Chop spinach, bell peppers, onions, and mushrooms into bite-sized pieces. Mince the garlic finely.
  3. Heat 1 tablespoon olive or avocado oil over medium heat. Sauté onions and garlic for 3-4 minutes until translucent and fragrant.
  4. Add bell peppers and mushrooms and sauté for another 4-5 minutes until softened but not mushy.
  5. Stir in spinach and cook until wilted, about 1-2 minutes. Season lightly with salt and pepper. Remove from heat and let cool slightly.
  6. In a medium bowl, whisk the egg whites with a pinch of salt and pepper until frothy and slightly thickened.
  7. Fold the sautéed vegetables gently into the egg whites. Add cheese and herbs if using, and stir just to combine.
  8. Pour the mixture evenly into the prepared skillet or baking dish.
  9. Bake for 20-25 minutes until edges are set and golden, and the center is firm but not dry. A toothpick inserted should come out clean.
  10. Let the frittata rest for 5 minutes before slicing and serving.

Notes

Sauté vegetables well to avoid watery frittata. Whisk egg whites until frothy to incorporate air for fluffiness. Let frittata rest 5 minutes before slicing to prevent crumbling. Can be cooked entirely on stovetop by covering skillet and cooking on low heat, flipping halfway through.

Nutrition

Keywords: egg white frittata, high protein breakfast, healthy frittata, vegetable frittata, weight loss meal, low fat, gluten free

Find it online: https://zorbmeal.com/healthy-high-protein-egg-white-vegetable-frittata-recipe-for-easy-weight-loss-meals/