Egg White + Greens Frittata
The challenge this time of year is to strike a healthy balance on food we can enjoy eating, that will help nourish your body as well as stopping us from looking like a marshmallow over winter. I often make this egg white and greens frittata for quick dinner or weekend brunch after a workout. This is the perfect clean and healthy meal. It’s quick and easy to make and you just feel fantastic after eating it. If I’m extra hungry I’ll enjoy this with green salad or extra steamed vegetables topped with parsley, lemon and mint salsa verde.
What’s good about it:
Egg white contains all the essential amino acids your body needs to nourish muscle and provide optimum health. They have no fat or cholesterol and are very low in calories so you can enjoy them freely as part of your healthy diet. The green veggies are loaded with easily digestible nutrients to protect against disease and illness and the aim is to try and incorporate a variety into your diet every day.
Serves 2
Time it takes: 30 – 35 minutes
300 g / 10 1/5 oz leek, sliced (about 1 large)
2 small zucchini, cut into rounds
3 spring onions, sliced
pinch sea salt and a little white pepper
80 g / 2 3/4 oz baby spinach leaves - about 2 large handfuls
2 tablespoons chopped parsley
10 free range organic egg whites only -I separated whole eggs into whites and yolks. (See notes below on how to use egg yolks)
50 g feta cheese - this is optional but lovely with the greens. your choice
Preheat your oven to 180 C / 350 F.
Saute the leek in a pan with 1 teaspoon olive oil over a low – medium heat until soft.
Add the zucchini followed by the spring onion and cook for another few minutes.
Add the spinach then season with a little salt and white pepper.
Throw in the parsley and remove from the heat.
Arrange the green vegetables into a 20 cm pan / skillet. Or into individual lined muffin cups.
Pour over the egg whites and mix through the vegetables gently.
Add feta then pop into the hot oven.
Cook for 20 – 30 minutes or until set and golden.
Serve warm or cold.
Enjoy.
Nutrition per serve:
Protein 28.4 g
Total fat: 4.6 g
Saturated: 2.3 g
Carbs: 8.3 g
Potassium: 984 mg
Fiber: 7.2 g
Calories: 189
Kilojoules: 789
NOTES:
Feel free to use whole eggs in place of egg whites in this recipe. 5 whole eggs should do it and serve 2 people.
Uses for leftover egg yolks:
People often ask me how to use up their egg yolks in recipes such as this, remember they freeze well so you can store them up for around 3 months – well here are a few simple ideas:
Make a proper custard or pudding.
Add to cake, muffin and pancake mixes.
Make your own ice cream or mayo .
Use as a glaze for a pie or cookie crust.
Conditioner treatment for dry hair.
Contact Teresa Cutter
Hi Teresa, do you whisk the egg whites before pouring them over the green vegetables in this recipe? Can’t wait to make it for my family. Thanks
Hey Sue – not necessary, just pour them in and mix through the veggies:)
Fantastic, thanks so much for the quick reply.
I made this for lunch, really delicious!
Hi Teresa, what do you recommend as a substitute for the leek? I’m unable to eat leek or onion…
Thanks!
Use other green vegetables Mel, anything you fancy like broccoli, peas, kale etc…chop them up and lightly saute, season, then add spinach parsley and egg white and cook…
Hi Teresa
Menu sounds delish, it’s on my list for the weekend!
With regards to using the egg yolks for hair treatment, how is that done please?
Tracy
Tracy, whisk 4 egg yolks and massage into damp hair, wash off after 15 minutes – great for fine hair. Then wash as normal…. Tx
Ooh super, thankyou!
Tx
Hi Teresa, how would using egg whites that you buy in a carton work out?
Hey Kelly – yep they will work too. 30 g for each egg white. xx
Hi Teresa – does your calorie count of 189 per serve include the feta?? Love your recipes -Thank you!
Yes Bellinda !
I love your recipes Teresa – and a whole added bonus now I can do away with both my guilt for wasting egg yolks and my poor undernourished hair! Thanks!
Hi Teresa,
Just wondering what an estimate of the nutritional info would be if whole eggs were used instead of just the whites?
Thanks and thanks for the amazing recipes!
This was SO nice, and super easy too. I pan fried and scrambled it t to make it a bit quicker to cook. Lovely and low calorie
Can you freeze left overs?
I would not freeze Meg.
Hi Teresa!
I was wondering if its just for calorie reduction that you omitt the egg yolks?
Also, have you come across dairy free custard recipes before?
A healthy custard would be a lovely treat
Thanks!
Oh, how embarassing, i just found your ‘how to make the perfect custard’ recipe
you really have covered all bases!
Hi made this last night….my kids gobbled it up, very tasty! Wondered if you had any ideas on how to harden the dish up a bit, my husband liked the taste but wasn’t too keen on how soft the texture was…..or maybe it’s just how I made it lol!
made for lunch on a wet day and for lunches during the week. first time ive used egg white instead of whole eggs in a recipe and found the flavours a lot fresher and cleaner rather than overpowered by “egg” flavour. Nice.
Does the nutritional info provided include the Feta?
Teresa, how long can you keep ay leftovers as I ake this for a healthy breakfast and would ideally like to make a batch on Sunday evening for the week – would it keep that long/ Thanks in advance
Thank you for this beautiful dish. I substituted the parsley for mint and it worked out deliciously!
I didn’t have any feta so used goats cheese instead. Turned out v v nice and tasty.