Description
This egg white frittata offers a light, fluffy texture with vibrant, savory notes, perfect for a quick, healthy meal or a leisurely brunch. It’s incredibly versatile, packed with flavor, and easy to prepare from simple egg whites and fresh produce.
Ingredients
Scale
- 1.5 cups egg whites, lightly whisked
- 1 tablespoon olive oil
- 0.5 cup red onion, finely diced
- 0.75 cup red bell pepper, finely diced
- 5 oz baby spinach
- 1 teaspoon sumac, plus more for garnish
- 1 teaspoon za’atar
- 0.5 teaspoon garlic powder
- 0.5 teaspoon fine sea salt
- 0.25 teaspoon freshly ground black pepper
- 0.5 cup crumbled feta cheese
- 1 tablespoon pomegranate molasses
- 0.25 cup fresh mint leaves, finely chopped
- 0.25 cup fresh pomegranate arils
Instructions
- Preheat Oven & Prepare Skillet: Preheat your oven to 350°F (180°C) and lightly grease an 8-inch (20 cm) oven-safe non-stick skillet.
- Sauté Vegetables: Heat the olive oil in the prepared skillet over medium heat until it shimmers. Add diced red onion and red bell pepper, sautéing for 5-7 minutes until softened and fragrant. Stir in baby spinach until it wilts completely, about 2-3 minutes. Remove skillet from heat.
- Season Vegetables: Season the cooked vegetables directly in the skillet with sumac, za’atar, garlic powder, salt, and black pepper, tossing to combine.
- Whisk Egg Whites: In a medium bowl, lightly whisk egg whites until slightly frothy. Gently fold in crumbled feta cheese.
- Combine & Pour: Add the seasoned vegetables to the egg white mixture, ensuring even distribution. Pour this vibrant mixture back into your prepared 8-inch skillet, spreading vegetables evenly.
- Stovetop Cook: Cook frittata on stovetop over medium-low heat for 3-5 minutes, until edges begin to set and appear opaque.
- Bake & Rest: Transfer skillet to preheated oven; bake 15-20 minutes until fully set and lightly golden on top (a clean knife inserted should come out clean). Remove from oven; let rest in skillet for 5 minutes before serving.
Notes
For extra protein, consider cooked lean chicken sausage or diced firm tofu. You can also boost flavors with sun-dried tomatoes or a pinch of red pepper flakes. Use seasonal ingredients like asparagus in spring or zucchini in summer. Ensure your pan is well-greased or use a good quality non-stick skillet to prevent sticking.
- Prep Time: 20 minutes
- Cook Time: 30 minutes
- Category: Breakfast & Brunch
- Method: Sautéing, Baking
- Cuisine: Mediterranean
Nutrition
- Serving Size: 1 slice (approx. 180 g)
- Calories: 180 calories
- Sugar: 5 g
- Sodium: 350 mg
- Fat: 8 g
- Saturated Fat: 4 g
- Unsaturated Fat: 3 g
- Trans Fat: 0 g
- Carbohydrates: 10 g
- Fiber: 3 g
- Protein: 18 g
- Cholesterol: 15 mg
Keywords: egg white frittata, healthy, quick meal, Mediterranean, versatile, easy, vegetables, feta, brunch, dinner