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Nutritional Info
  • Servings Per Recipe: 4
  • Amount Per Serving
  • Calories: 95.2
  • Total Fat: 0.4 g
  • Cholesterol: 0.0 mg
  • Sodium: 301.5 mg
  • Total Carbs: 11.4 g
  • Dietary Fiber: 2.3 g
  • Protein: 12.4 g

View full nutritional breakdown of EGG WHITE BAKE VEGETARIAN calories by ingredient
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Submitted by: MURKOV


lactose free filling breakfast, low fat high protein
adapted from a South beach diet reciope
lactose free filling breakfast, low fat high protein
adapted from a South beach diet reciope

Number of Servings: 4


    10 egg whites, beaten
    1/4 cup FAT FREE) milk
    1/4 teaspoon freshly ground black pepper
    Cooking spray
    1 large onion, diced
    2 cups tomatoes, chopped
    1 cup fresh spinach
    1/2 cup mushrooms sliced
    1/2 cup salsa


Preheat oven to 300 degrees F. Combine egg whites, milk, and pepper in a large bowl and set aside.

Spray a large, heavy skillet with cooking spray and heat over medium heat. Sauté onion 5 minutes. Add spinach and sauté another 10 minutes, stirring frequently.

Transfer vegetables AND TOMATO to egg mixture and combine thoroughly. Pour into a lightly oiled glass pie plate and bake 15 minutes or until eggs are set. Do not overcook.

Cut into wedges and serve at room temperature with salsa.

Makes 4 servings 95 calories each

Number of Servings: 4

Recipe submitted by SparkPeople user MURKOV.


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Member Ratings For This Recipe

  • I hate to say it... but this is not lactose-free. Lactose is the sugars found in dairy products; fat-free milk has even more lactose than full-fat milk. Cheese has very little lactose, conversely. Would this recipe work with almond milk or soymilk? - 7/14/10

    Reply from MURKOV (4/2/12)
    I actually used fat free lactaid..No lactose in it.

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