Veggie Egg White Frittata
A Veggie Egg White Frittata is a light, open-faced Italian-inspired omelet made primarily with whipped egg whites and packed with colorful vegetables like spinach, bell peppers, onions, and mushrooms. Unlike a traditional omelet, it's often started on the stove and finished in the oven, creating a fluffy, custardy texture that's perfect for slicing. It's a versatile dish that can be served warm or at room temperature, making it ideal for breakfast, brunch, or a quick dinner.
🍽️ Nutrition at a glance
This dish is a high-protein, low-carb, and low-fat option, with a typical serving containing around 150-200 calories. It's an excellent source of lean protein from the egg whites and provides essential vitamins and minerals like Vitamin A, Vitamin C, and potassium from the assortment of vegetables.
Nutrition breakdown
| Calories | 120 kcal |
| Protein | 15 g |
| Carbs | 4 g |
| Fat | 5 g |
| Fiber | 1.5 g |
| Sugar | 2 g |
| Sodium | 350 mg |
| Potassium | 280 mg |
| Calcium | 80 mg |
| Iron | 1.5 mg |
| Vitamin A | 150 mcg |
| Vitamin C | 10 mg |
| Vitamin D | 1 mcg |
| Vitamin B12 | 0.8 mcg |
| Selenium | 12 mcg |
Per 1 slice (150 g) · estimated, varies by recipe
💡 What's interesting
Culturally, the frittata is a staple of Italian home cooking, valued for its simplicity and ability to use up leftover vegetables and cheeses. Nutritionally, using egg whites instead of whole eggs significantly reduces the fat and cholesterol content while maintaining a high protein level, making it a popular choice for health-conscious diets.
