Egg White & Veggie Frittata

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Nutritional Info
  • Servings Per Recipe: 15
  • Amount Per Serving
  • Calories: 31.4
  • Total Fat: 0.7 g
  • Cholesterol: 1.8 mg
  • Sodium: 312.7 mg
  • Total Carbs: 2.7 g
  • Dietary Fiber: 0.4 g
  • Protein: 3.9 g

View full nutritional breakdown of Egg White & Veggie Frittata calories by ingredient


Introduction

Egg Whites and any Veg in the Fridge - merge to make a wonderful baked egg dish that's tasty and healthy portions can be large and filling! Great for any meal - especially Brunch! Egg Whites and any Veg in the Fridge - merge to make a wonderful baked egg dish that's tasty and healthy portions can be large and filling! Great for any meal - especially Brunch!
Number of Servings: 15

Ingredients

    12 tbsp All Whites 100% Liquid Egg Whites 3Tbsp= 1 large egg
    1 serving Egg white, large
    3 tsp Baking Powder
    .25 cup Parmesan Cheese, grated
    1 cup, chopped Onions, raw
    3 clove Garlic
    1 cup, pieces or slices Mushrooms, fresh
    1 cup Bell peppers (Green, Red, Yellow, Orange)
    .75 cup Nonfat Plain Greek Yogurt (Kirkland)
    0.25 tsp Cayenne Pepper (Ground)
    1 tsp Salt
    Herbs/Spices of your choosing (italian, oregano, garam masala)
    Add more protein with a tin of sardines in water or a can of tuna.

Tips

This is really a "kitchen sink" kind of recipe using egg whites vs. eggs - Gluten and Fat-free, too. Try it many ways! Hopefully, no two results will be the same! Try adding chopped spinach or kale - a drained can of chopped tomatoes, a can of garbanzos ... cooking time will vary with amount of ingredients! The culinary sky's the limit!


Directions

Preheat Oven to 350. Saute the chopped onions, garlic, mushrooms and peppers (any variety you choose). Add preferred salt & pepper & spices. Remove from heat. Set pan aside. In a blender (or using hand whisk), blend the egg whites, egg, baking powder & yogurt. until frothy. Add this mix to the veggies and fold in. Add parmesan cheese and blend in. Turn entire mixture (everything's in the pan) into a "pam" sprayed 9x13 baking dish/cake pan - and bake for 30+ minutes until the top appears golden. It will spring back to the touch a bit. Let cool, slice into 15 portions and serve. Refrigerate the rest. NOTE: it might get a bit liquid-y if left in the backing pan. Microwave to reheat and there's no problem at all!

Serving Size: 9 by 13 pan making 15 servings 3" x 4"

Number of Servings: 15

Recipe submitted by SparkPeople user WINDYCITYLO.