The frittata below is the ultimate low calorie, yet rich, vegetarian breakfast! So many times after eating an omelet or skillet, I feel overly full. This egg white frittata recipe is packed with vegetables and herbs, but unlike your corner diner’s breakfast, it’s a light and energy boosting meal!
Eggs are a wonderful source of protein. They contain a number of essential vitamins and minerals, making them a nutrient-dense food. However, people wishing to limit their dietary cholesterol will benefit from eating just the egg white. Egg whites are packed with protein and will continue to keep your body full throughout the day even without the yolk. The yolk adds more of a rich flavor, but in my opinion also causes that heavy or “overly full” feeling.
So, what exactly is a frittata? A frittata is an Italian omelet resembling a large pancake and containing vegetables, seasonings, and often ricotta, Parmesan, or other cheeses.
Egg-White Frittata with Sun-Dried Tomatoes, Artichoke and Goat Cheese
Prep Time: 15 minutes
Cook Time: 25 minutes
- 8 large eggs, just whites
- 1/4 teaspoon Kosher salt
- 1/4 teaspoon black pepper
- 1/2 teaspoon cream of tartar (helps egg whites froth up faster/stiffer)
- 1 tablespoon butter
- 1/2 cup of artichoke hearts, chopped
- 1/2 of an medium onion, finely chopped (about 1/2 cup)
- About 1/4 cup sun-dried tomatoes, chopped
- 2 cups baby spinach, chopped
- 1/4 cup basil, finely sliced
- 1 clove garlic, peeled and finely minced
- 1/4 cup crumbled goat cheese
- 1/4 cup toasted pine nuts
Preheat oven to 400°.
-Place salt and egg whites in a large bowl; beat with a mixer at high speed until foamy. Add cream of tartar and pepper; beat until soft peaks form.
-In a frying pan, slightly caramelize the onion and garlic with 1 tablespoon of butter for about 10 minutes on a medium heat. (Constantly stir!). Allow to cool.
-Add the artichoke hearts, sun-dried tomatoes, spinach, basil, and goat cheese to the egg white mixture. Once cooled, add the onion and garlic. Mix until combined.
-Add the egg white and vegetable mixture into a heavy bottom skillet and place in the preheated oven to cook for 25 minutes or until a toothpick comes out dry and is golden brown.
– Toast the pine nuts in a dry skillet on medium-high heat. Watch carefully and stir pine nuts periodically to help with even browning. This will take no more than 2 minutes!
-Top with pine nuts, more basil, tomatoes, and goat cheese! Serve warm!