Make breakfasts quick and easy by making this simple Healthy Egg White Frittata Bake ahead of time. Cut into squares for easy portioning and pack for a simple savory breakfast or lunch.
After a long while of neglecting vegetables in my diet, I decided it was time to get things back on track. This year I joined a gym that has a 10 week challenge with a nutrition component included and have been doing my best to make sure I get in the recommended amounts of protein/vegetables/fruits/carbs/fats.
To make things easier, I decided I would double down on the types of foods I liked and make them in bulk instead of worrying about finding what I wanted to make for dinner that night (and subsequently not want to make that dinner that night and then choose something not as healthy as I would have liked it to be). This Healthy Egg White Frittata Bake was born because I bought 2 six packs of egg white cartons from Costco and needed to figure out how to use it all up.
How to make an egg white frittata bake
This recipe is customizable because you can pick any of your favorite vegetables to add in and remove any of the ones from this recipe that you aren’t a fan of.
Sauteeing the veggies first removes a lot of the water from them, which is important because otherwise the casserole will be soggy and watery instead of a firmer egg square. I used my Ninja Foodi blender to pulse the veggies into a thick “pico de gallo” type salsa and then moved them into a pan with olive oil to cook out the water.
For my frittata bake, I like to use spinach, peppers, onions and grape tomatoes. Really, if you have any veggies in your fridge you think might go together, they would probably go perfectly in this frittata bake.
Some veggie/healthy add-in suggestions:
- Turkey bacon
- Lean sausage
You’ll know the frittata bake is fully cooked by giving the pan a shake. If the insides still wiggle a little, you aren’t quite there yet. With this particular kind of egg dish, it’s best to make sure it’s fully cooked through or otherwise you’ll end up with a sloppy mess. I prefer to cook mine for a little longer and risk having them “overdone”. When the squares aren’t fully cooked, they won’t come out of the pan in a square and instead will be one spoonful of slop.
These perfect little frittata squares pack perfectly in my glass Snapware containers that I love to pack my lunches in. They reheat well and I love to splash on some Cholula hot sauce for an extra spicy kick.
I have not attempted to freeze the frittata squares, but they keep very well in the refrigerator for up to a week, but I usually like to try and eat them within 5 days.
What's your favorite grab and go breakfast?
- 2 medium sized white onions
- 2 cups green and red bell peppers, mixed
- handful grape tomatoes
- handful of baby spinach
- 1 tablespoon olive oil
- cooking spray
- 4 cups egg whites
- salt & pepper to taste
- Preheat oven to 350F.
- Dice onions, peppers, tomatoes, and spinach. (I used my new blender with a chop feature to process the veggies.)
- Over a medium high flame, heat olive oil. Add veggies and sauté until softened, about 10 minutes. Pat dry to drain some of the water that cooked off.
- Spray a 9” x 13” baking dish with cooking spray. Add sautéed veggies to the baking dish and cover with egg whites. Sprinkle with salt and pepper.
- Bake for 35 minutes or until center is set. If you shake the pan and the middle still wobbles, it’s not ready yet!
- Let cool and slice into portions.
When sliced into 12 squares, 3 slices = 1 cup egg whites + veggies. Serve with hot sauce (I love Cholula) and a portion of fruit for a perfect phase 1 meal.
These can also be made in a muffin tin for grab and go bites. The same amount of egg whites and veggies makes enough for 24 egg bites so 1 cup = 6 egg muffin bites.