Egg White Frittata


Get your morning started the right way with this Egg-White Frittata—a health-conscious version of an Italian classic.

Egg White Frittata

When you think of Italian cuisine, what comes to mind? Pasta? Pizza? Sure. But those are dinner dishes. What about something to wake you up in the morning? Has your mind gone blank?

If that’s the case then let me introduce you to the frittata. Think of it as a cross between a quiche and an omelet (more on that below) that starts on the stove but is finished in the oven. With an infusion of vegetables like tomatoes, onion, and spinach, it’s the Italian way to start your day.

For today’s recipe, though, we are doing it all without yolk. You still get to enjoy the same fluffy texture and flavor but you get to make a healthier version, which makes a healthier you!

Is This Egg-White Frittata Healthy?

There’s a lot to like about this frittata, even if you overlooked the removal of the yolk for a second. It contains veggies like tomatoes, onions, and baby spinach, which pack vitamins, fiber, and minerals. The cottage cheese, meanwhile, is an excellent vegetarian-friendly method to get protein into your diet. But by cutting out the yolk, you reduce the amount of fat, calories, and cholesterol, which will endear this frittata to many of you who try to eat as healthfully as possible. It fits with vegetarian, gluten-free, and Mediterranean diets, though you could make it paleo and keto by replacing the cottage cheese with chicken or some other approved meat.

Is a Frittata Like a Quiche or Omelet?

All three dishes are comparable, though there are differences. For starters, a quiche features a crust, whereas the other two do not. A quiche has a custard-like consistency, thanks to its mix of milk/cream and egg; the frittata and omelet are more egg-based and that’s shown in the less-than-creamy texture. Where the omelet and frittata differ in how it’s cooked. An omelet is poured into a frying pan then folded to form a half moon. The frittata is usually done in a skillet where it is initially fried. It’s then moved to the oven to be baked. You don’t flip it; you let it do its thing as it assumes the shape of whatever you’re baking it in.


  • 2 tbsp olive oil
  • 1 (17 oz.) carton egg whites
  • 1 cup cherry tomatoes, halved
  • 1 red onion, thinly sliced
  • 1 cup baby spinach, chopped
  • 1/2 tsp salt
  • 1/2 tsp black pepper
  • 1/2 cup cottage cheese
  • 2 cloves garlic, minced
  • 1 tsp Italian seasoning
Egg White Frittata



Preheat the oven and grease your baking dish for a non-stick breakfast experience.


Combine all ingredients in a bowl for a flavorful and nutritious egg mixture.


Transfer the mixture to the dish and bake, using a lined baking sheet for an easy clean-up.

Cool & Serve 

Allow the frittata to cool, then slice it up for a week’s worth of healthy breakfasts.


Egg White Frittata

FAQs & Tips

How do I store this frittata?

Once you’ve let it cool completely, this frittata can be covered then stored in the fridge for up to four days. You can also freeze the frittata, though the eggs could get soggy during the thawing process, so take this step with knowledge it may not be the same frittata you put into the freezer. It should last for three months. If you do freeze it, I recommend cutting it up and freezing the portions separately to make life easier when you want some. You can reheat it in the microwave, just make sure it attains an internal temperature of 165°F.

What is in Italian seasoning?

Italian seasoning is a prepackaged blend of dried herbs and spices. While the exact ingredients may vary, you can rely on the usual suspects: oregano, thyme, sage, basil, rosemary, and marjoram. You may find some brands that include red pepper flakes, onion powder, black pepper, and/or garlic powder, so I advise you to inspect that ingredients list to ensure you’re okay with their definition of ‘Italian seasoning’.

Should I use liquid egg whites or do it myself?

This is entirely up to you, though it could come down to convenience and time. Doing it yourself involves cracking open each egg over a bowl then letting the egg whites drip down while the yolk remains in the shell. To make a frittata, you would need to do this for quite a while to amass the amount of egg whites. What’s more, you’d be left with a lot of yolk. If you are making an egg-white frittata for health reasons, you probably will have no use for the yolks, which kinda feels like a big waste. In light of all this, it might be wiser to just buy the egg whites as laid out in the recipe.

Egg White Frittata

Serving Suggestions

If you are making this frittata for breakfast, you have a long list of other dishes to accompany it. Blueberry Oatmeal with Cheesecake Swirl is a hearty option, as are these Delicious Cottage-Cheese Pancakes, which will make use of any remaining cottage cheese you may have. Prefer waffles but still want protein? These Protein Waffles will be just what you’re after.

Egg White Frittata
Egg White Frittata


5-Ingredient Egg White Frittata

Get your morning started the right way with this Egg-White Frittata—a health-conscious version of an Italian classic.
Course Breakfast
Cuisine American
Prep Time 10 minutes
Cook Time 30 minutes
Total Time 40 minutes
Servings 4 servings
Calories 178kcal
Author FoodFaithFitness


  • 2 tbsp olive oil
  • 1 (17 oz.) carton egg whites
  • 1 cup cherry tomatoes halved
  • 1 red onion thinly sliced
  • 1 cup baby spinach chopped
  • 1/2 tsp salt
  • 1/2 tsp black pepper
  • 1/2 cup cottage cheese
  • 2 cloves garlic minced
  • 1 tsp Italian seasoning


  • Preheat your oven to 400°F. Grease a 9×9-inch round baking dish with olive oil, ensuring the sides are well-coated to prevent sticking.
    Egg White Frittata
  • In a large bowl, whisk together the egg whites, cherry tomatoes, red onion, baby spinach, salt, pepper, blended cottage cheese, minced garlic, and Italian seasoning until well combined.
    Egg White Frittata
  • Pour the egg white mixture into the greased baking dish. Place the dish on a baking sheet lined with parchment paper to catch any drips and make cleanup easier.
    Egg White Frittata
  • Bake in the preheated oven for 30 minutes or until the egg whites are set and the top is lightly golden. Let the frittata cool before slicing into portions.


Calories: 178kcal | Carbohydrates: 7g | Protein: 18g | Fat: 8g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 5g | Cholesterol: 4mg | Sodium: 598mg | Potassium: 416mg | Fiber: 1g | Sugar: 4g | Vitamin A: 933IU | Vitamin C: 13mg | Calcium: 61mg | Iron: 1mg

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