High-Protein Egg White Frittata with Chicken and Veggies
A high-protein, low-carb egg white frittata packed with roasted chicken, spinach, and bell peppers. Perfect for a healthy breakfast, brunch, or meal prep.
Equipment
- Oven-safe skillet (10-12 inches / 25-30 cm)
- Whisk or fork
Ingredients
- 12 egg whites
- ½ cup red bell pepper diced
- ½ cup onion finely chopped
- 2 cups fresh spinach
- 3.5 oz roasted chicken chopped
- 1 tbsp olive oil or butter
- Salt and pepper to taste
- ½ tsp dried oregano or thyme
- ¼ cup shredded cheese Gouda, Cheddar, Grana Padano…
Instructions
- Heat oil in a skillet over medium heat. Add the chopped onion and sauté until translucent.
- Stir in the diced bell pepper and cook for 2-3 minutes until slightly softened.
- Toss in the roasted chicken and fresh spinach, stirring until the spinach wilts.
- In a separate bowl, whisk the egg whites lightly with salt, pepper, and oregano. Pour them over the veggies and chicken in the skillet.
- Let it cook over low heat for about 3-4 minutes, until the edges start to set.
- Once the frittata begins to firm up, sprinkle shredded cheese evenly on top.
- If using an oven-safe skillet, transfer it under the broiler at 400°F (200°C) for about 5 minutes, until the frittata is fully set and the cheese melts. If not, cover the skillet and continue cooking on low heat until the egg whites are completely set.
- Cut into wedges or squares and serve warm.
Notes
Use a non-stick oven-safe skillet for best results.
For a fluffier frittata, lightly whisk the egg whites until frothy before adding them to the pan.
If you're not using the oven, covering the skillet while cooking on the stovetop can help the frittata set evenly.
Nutrition
Serving: 200gCalories: 157kcalCarbohydrates: 5gProtein: 18gFat: 7gSaturated Fat: 2gPolyunsaturated Fat: 1gMonounsaturated Fat: 4gCholesterol: 24mgSodium: 225mgPotassium: 364mgFiber: 1gSugar: 2gVitamin A: 2052IUVitamin C: 30mgCalcium: 69mgIron: 1mg
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