High-Volume Veggie Egg White (Print Version)

Protein-rich egg whites combined with fresh vegetables for a flavorful, filling low-calorie brunch option.

# What You’ll Need:

→ 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 (approximately 12 large 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, adjusted to taste
14 - Nonstick cooking spray or 1 teaspoon olive oil

# Step-by-Step:

01 - Preheat your 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 to 4 minutes until slightly softened.
04 - Add zucchini and spinach, cooking for 2 to 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 until fully incorporated.
06 - Stir the sautéed vegetables into the egg white mixture, ensuring even distribution.
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 to 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 genuinely filling without that heavy aftermath that makes you want to nap for three hours.
  • You can prep the vegetables the night before and have brunch on the table in under an hour.
  • Every bite delivers real flavor and texture, proving that eating light doesn't mean eating bland.
02 -
  • Don't skip the resting period—those five minutes matter more than you'd think for keeping slices intact when plating.
  • If your skillet isn't oven-safe, pour the mixture into a baking dish after sautéing the vegetables instead of doing it all in one pan.
03 -
  • Chop all your vegetables finely so they cook evenly and don't create hard spots or undercooked pockets.
  • If your oven runs hot, start checking the frittata at 18 minutes so the top doesn't brown too quickly before the center sets.
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