Egg White Frittata with Vegetables
Egg White Frittata with Vegetables is a light, oven-finished Italian-inspired dish made primarily from whipped egg whites and a colorful mix of vegetables like bell peppers, spinach, onions, and mushrooms. It's a crustless, open-faced 'omelet' that's cooked slowly on the stovetop and then set under a broiler or in the oven. This version is a popular, protein-focused adaptation of the classic whole-egg frittata.
🍽️ Nutrition at a glance
This dish is exceptionally high in protein and very low in carbohydrates and fat, making it a lean, nutrient-dense meal. A typical serving provides a substantial amount of protein, vitamins A and C from the vegetables, and minerals like potassium, all for roughly 100-150 calories per serving depending on vegetable volume.
Nutrition breakdown
| Calories | 120 kcal |
| Protein | 12 g |
| Carbs | 5 g |
| Fat | 5 g |
| Fiber | 2 g |
| Sugar | 2 g |
| Sodium | 350 mg |
| Potassium | 300 mg |
| Vitamin A | 150 mcg RAE |
| Vitamin C | 15 mg |
| Calcium | 60 mg |
| Iron | 1.5 mg |
| Vitamin K | 40 mcg |
| Folate | 50 mcg |
| Phosphorus | 150 mg |
Per 1 slice (approx. 150 g) · estimated, varies by recipe
💡 What's interesting
Culturally, the frittata is a cornerstone of Italian home cooking, valued for its versatility and use of leftovers. Nutritionally, using only egg whites transforms it into a 'fitness food' staple, celebrated for maximizing protein while minimizing fats and calories, which aligns perfectly with modern dietary trends.
