Are you looking for a quick, healthy, and incredibly delicious meal that’s also perfect for meal prepping? Look no further! This egg white frittata recipe is your answer. Packed with protein and bursting with flavor, it's a versatile dish that can be customized to your liking. Whether you're a busy professional, a health-conscious foodie, or simply someone who appreciates easy recipes, this frittata is a game-changer. It's a fantastic addition to your repertoire of healthy meals and quick dinner ideas.
Ingredients:
- 12 large egg whites
- 1/4 cup milk (dairy or non-dairy)
- 1/4 teaspoon salt
- 1/4 teaspoon black pepper
- 1/4 cup chopped onion
- 1/2 cup chopped bell pepper (any color)
- 1/2 cup chopped spinach
- 1/4 cup chopped mushrooms
- 1/4 cup crumbled feta cheese (optional)
Instructions:
Step 1: Prep the Vegetables
Start by prepping your vegetables. Finely chop the onion, bell pepper, spinach, and mushrooms. This ensures even cooking and a pleasant texture in your final dish.
Step 2: Whisk the Egg Whites
In a large bowl, whisk together the egg whites, milk, salt, and pepper until light and frothy. A fork works perfectly for this, but a whisk will give you an even smoother texture.
Step 3: Combine Ingredients
Add the chopped vegetables and feta cheese (if using) to the egg white mixture. Gently stir to combine everything evenly.
Step 4: Bake the Frittata
Preheat your oven to 350°F (175°C). Grease a small oven-safe skillet (8-inch or 9-inch) or baking dish with cooking spray. Pour the egg white mixture into the prepared skillet.
Step 5: Oven Time
Bake for 20-25 minutes, or until the frittata is set and lightly golden brown. The cooking time might vary depending on your oven, so keep an eye on it towards the end. A toothpick inserted into the center should come out clean.
Step 6: Cool and Serve
Let the frittata cool slightly before slicing and serving. This allows it to firm up and makes it easier to cut into neat slices.
Tips for the Best Egg White Frittata:
- Don't overcook: Overcooked frittatas can become dry. Keep an eye on them in the oven to prevent this.
- Customize your veggies: Feel free to add your favorite vegetables – zucchini, tomatoes, broccoli, or asparagus would all be delicious additions.
- Add protein: Consider adding cooked chicken, sausage, or ham for a heartier frittata. This is a great way to boost the protein content even further.
- Spice it up: Add a pinch of red pepper flakes for a little kick.
Variations:
- Mediterranean Frittata: Add Kalamata olives, sun-dried tomatoes, and artichoke hearts.
- Cheesy Frittata: Experiment with different cheeses like cheddar, mozzarella, or parmesan.
- Spicy Frittata: Add jalapenos or a dash of hot sauce for some heat.
Nutritional Information (per serving, approximate):
- Calories: Approximately 100-150 (depending on additions)
- Protein: Approximately 15-20g
- Fat: Approximately 3-5g
- Carbohydrates: Approximately 2-4g
This recipe provides a fantastic base for numerous delicious and healthy meals. Enjoy the versatility of this easy recipe and the satisfaction of creating a homemade cooking masterpiece! It’s a true champion of quick dinner ideas and delicious dishes for a healthy lifestyle.