Egg White Frittata



While in Italy a few weeks ago, I was kicking every morning off with some form of bread (croissants, rolls, toast, pastry…) often covered with Nutella, maybe a bowl of muesli, and a doppio espresso.


Don’t get me wrong, I loved every second of it, but I also was really craving my typical breakfast of eggs/egg whites. You can take the girl out of America, but you can’t take America out of the girl, I guess ;)


So, in honor of our homecoming back to the States, I was anxious to whip up a quick and easy egg dish for weekly breakfasts. Rather than go with a form of egg muffin, I opted for another common breakfast in this household: egg white frittata.


Coincidentally enough, I just learned that a frittata is actually a typical egg-based Italian dish! …where it was while I was in Italy, I’m not sure, but I digress…


I posted this dish on my Instagram and many of you expressed interest in the recipe, and I don’t blame you! It’s delicious, super simple, and a perfect breakfast option for weekly meal prep. Not to mention, it’s incredibly adaptable, so consider this your jumping-off point for frittatas.


Buon appetito!

 

Egg White & Veggie Frittata

Serving size: 8 slices




Ingredients:

550g egg whites (12 servings from carton egg whites)

Sliced white mushrooms

Spinach

1 clove chopped garlic

¼ red bell pepper (more or less depending on your liking)

½ red tomato

Salt/pepper

Italian spices (oregano, red pepper, garlic, parsley…any or all of them!)

Crumbled feta cheese


Directions:

1. Preheat oven to 400 degrees F


2. “Sauté” a handful-or-so of white mushrooms, 1 clove of chopped garlic, and ¼ diced bell pepper in a pan on medium heat using a spray of nonstick spray (I use this one) and a little bit of broth* (vegetable, beef, chicken, miso, bone…) to cover the bottom of the pan


*You can use broth as a way to sauté without oil/fat! While you're sautéing, add extra liquid as it evaporates in order to prevent things from sticking to the bottom of the pan. Vegetable broth will impart a sweetness that is similar to the "caramelized" flavor that you typically taste when cooking with oil. **Other option, sauté everything with all-natural, grass-fed butter (fat for this option not accounted for in final macro breakdown)


3. Add 2 handfuls of spinach to the pan once bell peppers and mushrooms are almost fully cooked down (may need to add more broth depending on how much has evaporated). Spinach will cook down to practically nothing, so keep adding until you are at your desired amount of cooked spinach



4. Whisk together egg whites, a dash of milk (almond, soy, skim, whole…) and a few sprinkles of seasonings

(I used some garlic powder, a shake of parsley, a few shakes of oregano and red pepper…wish I could give you exact measurements, but this changes every time I make it depending on what I’m feeling or what herbs are in the cabinet)


5. Pour whisked egg whites into a sprayed/well-greased 9-inch round baking pan and add in spinach/pepper/mushroom mixture (spreading it out over the eggs)


Other add-in ideas:

Diced potatoes or hash brown potatoes

Breakfast meat of your choosing

Cheese of your choosing

Hot sauce

Different seasonings

Different vegetables


6. Once spinach/pepper/mushrooms are evenly distributed around the pan, top everything with sliced tomato (roughy 5-6 slices)


7. Bake in the oven for 30 minutes




8. Let cool slightly, then cut into 8 pieces and enjoy!

I choose to top it with some crumbled feta before serving, but you could also bake cheese into it.



*Nutritional information will vary based on ingredient choices, but roughly around 40 calories, 0g fat, 2g, carbs, 8g protein, per slice*




Store in an airtight container in the fridge for up to 5 days. I like to put slices (typically 1-2 per container) into individual containers for a quick grab in the mornings- just zap in the microwave for about a minute and you’re ready to take the morning by storm!

 

Trying this recipe out? Tell me how it goes! Reach out via email or Instagram and let me see what you come up with :)



MARIA'S FITNESS TIPS

#1 

Set goals! Set both long and short-range goals to keep yourself motivated. Be sure that the short-range goals will eventually lead you to your big-picture, long-range ones. Consider them stepping stones on the path towards something bigger.

 

#2

Do what you like to do. Don't just start doing something because everyone else is; find what you truly enjoy and do that. In the end, if you don't have a genuine interest in your workouts and lifestyle, you're going to hinder your progress.

 

#3

Switch things up! I know this may sound kind of funny after just reading #2, but as humans, we can get bored of doing the same thing over and over. As well, our muscles can get "bored" and we can plateau. Do not be afraid to try new things and incorporate change to keep you entertained and your muscles guessing!