High-Volume Veggie Egg White (Print)

Protein-rich dish packed with vegetables, ideal for a light, low-calorie brunch or meal.

# Ingredients:

→ Vegetables

01 - 1 cup baby spinach, chopped
02 - 1 cup broccoli florets, finely chopped
03 - 1 cup red bell pepper, diced
04 - 1 cup zucchini, diced
05 - 1 small red onion, finely diced
06 - 1/2 cup cherry tomatoes, halved

→ Dairy & Protein

07 - 2 cups liquid egg whites
08 - 1/4 cup low-fat feta cheese, crumbled (optional)

→ Herbs & Seasonings

09 - 2 tablespoons fresh parsley, chopped
10 - 1 teaspoon dried oregano
11 - 1/2 teaspoon garlic powder
12 - 1/2 teaspoon black pepper
13 - 1/2 teaspoon salt
14 - Nonstick cooking spray or 1 teaspoon olive oil

# Directions:

01 - Set oven to 375°F (190°C).
02 - Lightly coat a 9-inch oven-safe skillet or baking dish with nonstick spray or olive oil.
03 - Heat the skillet over medium heat and add onions, bell pepper, and broccoli. Sauté for 3–4 minutes until slightly softened.
04 - Add zucchini and spinach, cooking for 2–3 minutes until the spinach wilts. Remove from heat.
05 - In a large bowl, whisk together egg whites, garlic powder, oregano, black pepper, salt, and parsley.
06 - Stir the sautéed vegetables into the egg white mixture.
07 - Pour the mixture evenly into the prepared skillet or baking dish.
08 - Scatter cherry tomatoes and feta cheese (if using) over the top.
09 - Bake for 20–25 minutes, or until the center is set and the top is lightly golden.
10 - Let cool for 5 minutes before slicing. Serve warm.

# Expert Tips:

01 -
  • It's the kind of dish that works equally well for feeding a crowd or just yourself, no scaling drama required.
  • You get to eat something warm and satisfying without feeling like you've derailed your goals, which is rarer than it should be.
  • Leftovers taste even better the next day, which means you've accidentally created meal prep without the tedium.
02 -
  • Don't skip the sauté step thinking you'll save time, because raw vegetables inside the frittata will release water and make the center soggy instead of custardy.
  • If your oven runs hot, start checking at 18 minutes because a dry, overcooked frittata is the opposite of what we're after here.
03 -
  • Room temperature egg whites mix more smoothly into your vegetable base than cold ones straight from the carton, which might sound fussy but actually prevents lumps.
  • If you find the center isn't setting by 25 minutes, you can tent the top with foil to prevent browning while the inside continues cooking another few minutes.
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