Egg White Frittata
An egg white frittata is a light, protein-packed Italian-style omelette made primarily with egg whites, often mixed with vegetables, herbs, and a small amount of cheese. It's cooked slowly on the stovetop and then finished under the broiler for a fluffy, slightly puffy texture. This dish is a popular healthy breakfast or brunch option, especially for those looking to reduce fat and cholesterol while increasing protein intake.
🍽️ Nutrition at a glance
This dish is very high in protein and low in carbohydrates and fat, making it a lean, nutrient-dense meal. A typical serving provides around 150-200 calories, along with essential nutrients like selenium, riboflavin, and potassium from the egg whites and added vegetables.
Nutrition breakdown
| Calories | 150 kcal |
| Protein | 22 g |
| Carbs | 4 g |
| Fat | 5 g |
| Fiber | 1 g |
| Sugar | 2 g |
| Sodium | 400 mg |
| Potassium | 320 mg |
| Calcium | 80 mg |
| Iron | 2 mg |
| Vitamin A | 150 mcg |
| Vitamin D | 1.5 mcg |
| Vitamin B12 | 1.2 mcg |
| Phosphorus | 250 mg |
| Selenium | 20 mcg |
Per 1 serving (approximately 200 g) · estimated, varies by recipe
💡 What's interesting
Culturally, the frittata is a cornerstone of Italian home cooking, valued for its versatility and ability to use up leftovers. Nutritionally, using egg whites transforms it into a high-protein, low-cholesterol alternative to the traditional whole-egg version, making it a favorite among fitness enthusiasts and those managing dietary fat intake.
