This egg white frittata makes a great meal for breakfast, lunch or dinner. Make any variation you want as long as you have egg whites or egg makers. Feel free to add an egg on top for the extra health benefit eggs provide. I vary these based on what I am focusing on in my diet at the time. When I’m preparing for a race, I add lower fiber ingredients. Otherwise, I add more fiber and iron choices like spinach, kale or bell peppers. Essentially, add to this what you would an omelet. While this takes a bit longer than an omelet to make, I prefer the texture. I usually have a piece of toast on the side and top it with some salsa.
You need an oven safe fry pan. I use a 6-inch cast iron skillet, which makes a single meal.
Base Ingredients
- 1/2 cup potato (russet, red or sweet, peeled for lower fiber, unpeeled is fine)
- 1/2 cup egg whites or egg makers
- Top with 1/4 cup cheese of your choice (I use reduced fat or non-fat)
- 1 large egg (optional)
- sprinkle with black pepper and salt to taste
Optional ingredients
- 1/2 cup bell peppers or onions or combined
- 2 slices of bacon or deli meat
- 1/2 cup chopped spinach or kale
- Anything you would add to an omelet or scramble
Directions
Preheat oven to 375 degrees.
Heat an oven safe skillet on the stovetop. Spray the pan with cooking spray (I use olive oil). Then, add potatoes and cook until they are golden brown and soft. If you’re adding meat, cook the meat before adding it to the potatoes Add vegetables like bell peppers with the potatoes when their almost done. Turn off the burner and add the rest of your ingredients. Pour the egg whites overtop until everything is covered. If you choose, crack an egg on top, break the yoke and mix it in with the salt and pepper. Sprinkle the cheese on top.
Place the skillet in the oven and bake for 10-15 minutes or until the edges are slightly crisp. You can cook it longer or shorter depending on how you like your eggs. When finished cooking, take the egg white frittata out of the skillet and place on a plate. Eat it as is or you can add toppings that you like, such as salsa.
Enjoy!